Landmine One Arm Bent Over Bench Row
Unilateral back exercise using a landmine setup for a controlled, effective row. Builds strength and muscle in the lats, rhomboids, and traps.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Landmine One Arm Bent Over Bench Row
Description
A unilateral exercise that targets the muscles in the upper back and shoulders. The user leans on a bench with one arm and lifts a barbell with the other in a rowing motion.
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How to do Landmine One Arm Bent Over Bench Row
- 01Setup
Place a flat bench parallel to the landmine attachment. Position yourself with one knee and the same-side hand resting on the bench, maintaining a flat back.
- 02Setup
Grab the end of the barbell sleeve with an overhand grip, ensuring your working arm is fully extended towards the floor. Your feet should be planted firmly on the ground, shoulder-width apart.
- 03
Initiate the pull by retracting your scapula and driving your elbow towards the ceiling, bringing the barbell towards your lower rib cage.
- 04
Squeeze your back muscles at the top of the movement, then slowly and with control lower the barbell back to the starting position, fully extending your arm.
- 05
Breathe in as you lower the weight and exhale forcefully as you pull the barbell up.
Tips
- Engage your core throughout the movement to stabilize your torso and prevent any unwanted rotation or swaying.
- Focus on initiating the pull with your back muscles, specifically envisioning your elbow driving towards your hip pocket, rather than just pulling with your biceps.
- Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to fully extend your arm and feel a stretch in your lat.
- Keep your working shoulder depressed and away from your ear to maximize lat engagement and avoid unnecessary trap activation.
Common mistakes
- Using excessive momentum to lift the weight often leads to poor muscle activation; instead, use a controlled, deliberate pull, focusing on contracting your back muscles.
- Rounding your lower back during the exercise can put undue stress on your spine; maintain a neutral spine by bracing your core and keeping your chest up.
- Failing to achieve a full range of motion by not fully extending the arm at the bottom limits muscle stretch and activation; ensure your arm is completely straight before initiating the next pull.
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Is Landmine One Arm Bent Over Bench Row good for beginners?
Landmine One Arm Bent Over Bench Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Landmine One Arm Bent Over Bench Row?
You need Leverage machine to perform Landmine One Arm Bent Over Bench Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Landmine One Arm Bent Over Bench Row?
Engage your core throughout the movement to stabilize your torso and prevent any unwanted rotation or swaying. Focus on initiating the pull with your back muscles, specifically envisioning your elbow driving towards your hip pocket, rather than just pulling with your biceps. Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to fully extend your arm and feel a stretch in your lat. Keep your working shoulder depressed and away from your ear to maximize lat engagement and avoid unnecessary trap activation.
What are common mistakes when doing Landmine One Arm Bent Over Bench Row?
Using excessive momentum to lift the weight often leads to poor muscle activation; instead, use a controlled, deliberate pull, focusing on contracting your back muscles. Rounding your lower back during the exercise can put undue stress on your spine; maintain a neutral spine by bracing your core and keeping your chest up. Failing to achieve a full range of motion by not fully extending the arm at the bottom limits muscle stretch and activation; ensure your arm is completely straight before initiating the next pull.
Related exercises
Lever Bent Over Single Arm Neutral Grip Row (with chest support)
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Lever Bent over Wide Row (plate loaded)
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Lever Bent Over Wide Grip Row (with chest support)
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Lever Bent Over Single Arm Wide Grip Row (with chest support)
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Dumbbell Complex Push-up Row Clean and Press
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Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store