Landmine One Arm Bent Over Row

Instructions

1
Stand with feet hip-width apart, holding a barbell across the upper back and shoulders with an overhand grip. Keep chest up, shoulders back, and spine in neutral alignment.
2
Position the barbell securely on the posterior deltoids and upper back. Engage your core and maintain a slight bend in the knees throughout the movement.
3
Hinge at the hips by pushing your buttocks backward while maintaining a neutral spine. Lower your torso forward by bending at the waist until your back is nearly parallel to the ground, keeping the barbell close to your body.
4
Drive through your heels and extend your hips forward, using your lower back and glutes to return to the starting upright position. Squeeze the erector spinae at the top of the movement.
PRIMARY MUSCLESErector Spinae
SECONDARY MUSCLESLatissimus Dorsi, Gluteus Maximus, Hamstrings, Trapezius
EQUIPMENTBarbell
DIFFICULTYIntermediate

Overview

Focusing on the Landmine One Arm Bent Over Row allows you to target the Erector Spinae with precision. As a foundational Strength exercise, the integration of Barbell provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Reduces the likelihood of Back injuries by reinforcing connective tissue strength.
  • Improves overall Back stability and proprioception during heavy loads.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Utilizes Barbell to create sustained mechanical tension, forcing deep muscle adaptation.
  • Significantly enhances the structural integrity and power of the Erector Spinae.

Common Mistakes

  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Failing to achieve a full range of motion, which drastically limits Erector Spinae engagement.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Back.

Muscle Anatomy

The primary driver is the Erector Spinae. However, the movement also recruits Latissimus Dorsi, Gluteus Maximus, Hamstrings, Trapezius to maintain control of the Barbell.

Exercise Variations

  • Dumbbell Landmine One Arm Bent Over Row
  • Cable Landmine One Arm Bent Over Row
  • Banded Landmine One Arm Bent Over Row

Beginner Tips

If you are new to the Landmine One Arm Bent Over Row , focus on mastering the movement pattern with zero weight before adding Barbell.

Frequently Asked Questions