Landmine One-Arm Bent-Over Row: Proper Form, Sets, Tips & FAQ

Learn how to do the Landmine One-Arm Bent-Over Row with proper form to build lats, rhomboids, and mid-back strength. Includes setup, step-by-step execution, sets and reps by goal, common mistakes, FAQs, and recommended equipment.

Landmine One-Arm Bent-Over Row: Proper Form, Sets, Tips & FAQ

Back Strength

Landmine One-Arm Bent-Over Row

Intermediate Landmine Barbell Back / Unilateral Strength / Control

The Landmine One-Arm Bent-Over Row is a highly effective unilateral back exercise that targets the lats, rhomboids, and mid-back while also challenging trunk stability. Because the bar travels on a fixed arc, this variation helps create a smooth rowing path and makes it easier to focus on pulling the elbow back, keeping the torso stable, and building strong upper-back contraction without excessive momentum.

This exercise is excellent for building back thickness, improving side-to-side strength balance, and reinforcing better rowing mechanics. It combines the freedom of a one-arm row with the guided path of a landmine setup, making it useful for lifters who want strong lat engagement and cleaner technique. When performed well, you should feel a solid contraction through the working side of the back rather than just the arm doing the work.

Safety tip: Keep your spine neutral, brace your core, and avoid twisting your torso to move the weight. If you feel lower-back strain, shoulder irritation, or loss of control, reduce the load and tighten your setup.

Quick Overview

Body Part	Back
Primary Muscle	Latissimus dorsi
Secondary Muscle	Rhomboids, middle trapezius, rear deltoid, biceps, core stabilizers
Equipment	Barbell in a landmine setup, weight plates
Difficulty	Intermediate

Sets & Reps (By Goal)

Muscle growth: 3–4 sets × 8–12 reps per side
Strength focus: 4–5 sets × 5–8 reps per side
Technique and control: 2–3 sets × 10–15 reps per side with moderate load
Accessory back work: 3 sets × 10–12 reps per side after heavier compound pulling

Progression rule: First improve control, range of motion, and pause quality at the top. Then add load gradually while keeping the torso quiet and the elbow path consistent.

Setup / Starting Position

Set the bar in a landmine attachment or corner: Load the free end with an appropriate amount of weight.
Stand beside the bar: Hinge at the hips and position yourself so the working hand can grip the sleeve or handle comfortably.
Brace your stance: Use a stable split stance or shoulder-width stance, depending on what lets you stay balanced and tight.
Support your body if needed: You can place the non-working hand on your thigh for extra torso stability.
Set your spine: Keep your chest open, back flat, core braced, and neck neutral before starting the row.

Tip: Think of creating a strong hip hinge first. A stable torso gives your back muscles a better platform to row from.

Execution (Step-by-Step)

Start with the arm extended: Let the working shoulder reach slightly forward at the bottom without rounding your whole spine.
Drive the elbow back: Pull the bar up along its natural arc toward your hip or lower rib area.
Retract through the upper back: Squeeze the shoulder blade back as the elbow passes the torso.
Pause briefly at the top: Hold the contraction for a moment without shrugging the shoulder upward.
Lower under control: Extend the arm smoothly back to the bottom position and feel a controlled stretch in the lat before the next rep.

Form checkpoint: Keep the torso stable and avoid turning the row into a twisting motion. The elbow should lead the movement, while the back muscles—not momentum—finish the pull.

Pro Tips & Common Mistakes

Pull toward the hip: This usually helps emphasize the lats more than pulling too high toward the chest.
Do not yank the bar: Accelerate smoothly instead of jerking the weight off the bottom.
Keep the chest proud: A neutral spine helps protect the lower back and improves back engagement.
Avoid torso rotation: Twisting to move the weight reduces the quality of the row and shifts tension away from the target muscles.
Do not shrug at the top: Keep the shoulder packed and let the elbow travel back naturally.
Use full controlled reps: Do not cut the lowering phase short if you want better muscle stimulation.

FAQ

What muscles does the Landmine One-Arm Bent-Over Row work most?

It primarily targets the latissimus dorsi, while also training the rhomboids, middle traps, rear delts, and supporting arm and core muscles.

Is this better than a dumbbell one-arm row?

It is not automatically better, but it offers a different resistance path. The landmine arc can make the rowing pattern feel smoother and more stable, which many lifters find useful for lat-focused pulling.

Should I rest my non-working hand on my leg?

Yes, that is a common and useful option. It can help reduce torso movement and improve balance, especially when using heavier loads.

Where should the bar finish at the top?

In most cases, the bar should finish around the hip to lower rib area. Exact position can vary slightly based on your build and setup, but the key is strong back contraction without shoulder shrugging or torso twisting.

Can beginners use this exercise?

Beginners can use it, but they should start light and prioritize setup, bracing, and torso control first. It is usually easier to learn once you understand basic hip hinge and rowing mechanics.

Recommended Equipment

Landmine Attachment — makes barbell landmine rows smoother, safer, and more stable
Olympic Barbell — essential for performing landmine-based row variations
Olympic Weight Plates — allows steady progression in loading for unilateral back work
Lifting Straps — useful if grip becomes the limiting factor before your back muscles fatigue
Adjustable Weight Bench — can help with exercise setup, support variations, and broader back training sessions

Tip: Choose equipment that improves setup quality and control first. Better stability often leads to better back activation and safer progression.