Single Arm Landmine Row
The Single Arm Landmine Row is a unilateral pulling exercise performed with a barbell anchored at one end, allowing for a natural arc of movement. It builds significant lat thickness and upper back strength while placing less stress on the shoulder joints and lower back compared to traditional barbell rows.
Because this is a unilateral exercise, the AI specifically analyzes performance data to detect strength asymmetries between your left and right sides, auto-adjusting weights to correct imbalances. By monitoring your lower back recovery status and daily HRV, the system can recommend this variation over standard barbell rows when your spinal erectors need a break, as the landmine setup provides a more stable trajectory. Additionally, tracking RPE on each arm helps ensure you are maintaining high intensity without compromising the anti-rotational core stability required for safe execution.
Form Cues
- Hinge at your hips until your torso is nearly parallel to the floor
- Drive your elbow back toward your hip pocket rather than straight up
- Keep your spine neutral and brace your core against the offset weight
- Squeeze your lat and shoulder blade firmly at the peak of the pull
- Control the weight on the descent to fully lengthen the muscle
- Don't rotate your torso to swing the weight upward
- Don't let your lower back round or arch excessively
- Don't shrug your shoulder up toward your ear as you pull
- Don't flare your elbow out wide; keep it relatively close to your side
Common Mistakes
- Using excessive momentum to jerk the weight
- Rounding the lumbar spine
- Pulling with the biceps instead of the lats
- Rotating the torso to compensate for heavy weight
- Shortening the range of motion at the bottom
Muscles Worked
This exercise primarily targets the latissimus dorsi and the rhomboids, providing excellent stimulation for back thickness and width. It significantly engages the rear deltoids and biceps as secondary movers, while the unilateral setup forces the obliques and erector spinae to work isometrically to prevent trunk rotation.
Primary
Secondary
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