Single-Arm Landmine Row

One-arm row with the bar anchored at one end: the bar travels in an arc.

• Compound
• Barbell
• Intermediate

How to do it

• Straddle the bar with one hand on the end: pull the elbow toward your hip following the arc
• Keep the torso stable and unrotated, letting the shoulder blade stretch forward on the way down
• Pull the elbow toward your hip and squeeze the back at the top

Sets, reps and tempo

Ranges: 8–12 reps · 1–2 RIR

Tempo: Pull for 1 s, squeeze, lower for 2 s under control

Common mistakes

• Rotating the torso to lift more weight
• Letting the end of the bar hit the floor or your leg on the way down

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps
• Traps
• Erectors / lower back

Alternatives

• Landmine Row (T-bar)
• Barbell Row
• Chest-Supported Machine Row
• Single-Arm Dumbbell Row