Landmine One Arm Bent Over Row

Description

How to Do Landmine One Arm Bent Over Row

1. 1
   Setup

   Position a barbell in a landmine attachment and stand perpendicular to the bar, with your working arm closest to the free end. Hinge at your hips, keeping your back straight and chest up, allowing the barbell to hang down towards the floor.

2. 2
   Setup

   Place your non-working hand on your thigh or a stable surface for support; your feet should be about shoulder-width apart with a slight bend in your knees. Grab the end of the barbell with an overhand grip, ensuring your core is braced and spine is neutral.

3. 3

   Initiate the pull by driving your elbow upward and backward, drawing the barbell towards your lower rib cage or hip. Focus on squeezing your latissimus dorsi at the top of the movement.

4. 4

   Slowly lower the barbell back to the starting position with control, allowing your arm to fully extend. Resist the urge to let the weight drop quickly, maintaining tension in your back muscles throughout the eccentric phase.

Tips

• Focus on driving your elbow towards the ceiling and slightly behind your body to maximize lat engagement, rather than just pulling with your bicep.
• Keep your core tight and avoid any rotational movement in your torso; the movement should be isolated to the pulling arm and shoulder blade.
• Maintain a neutral spine by keeping your gaze slightly forward on the floor, preventing your neck from hyperextending or rounding.
• Imagine trying to tuck your elbow into your back pocket to ensure a full range of motion and effective muscle contraction.

Common Mistakes

• ×Rounding the back: Ensure you maintain a flat back by actively engaging your core and keeping your chest up throughout the entire movement.
• ×Using momentum or rotating the torso: Control the weight and perform the pull with deliberate muscle contraction, avoiding any twisting of the hips or shoulders.
• ×Shrugging the shoulder: Keep the working shoulder depressed and retracted, focusing on pulling with the lat rather than elevating the shoulder towards your ear.