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

Learn how to do the Landmine One-Arm Bent-Over Row with proper form. Discover muscles worked, setup, step-by-step execution, sets by goal, common mistakes, FAQs, and recommended equipment.

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

Back Strength

Landmine One-Arm Bent-Over Row

Intermediate Landmine / Barbell Back / Unilateral / Hypertrophy

The Landmine One-Arm Bent-Over Row is a unilateral pulling exercise that builds lat strength, mid-back thickness, and core stability. Because the bar travels on a fixed landmine arc, it is often easier to control than a free dumbbell row while still allowing a strong contraction at the top. The key is to keep a solid hip hinge, pull the elbow back toward the hip, and resist twisting through the torso.

This row variation works best when performed with a controlled tempo and a stable torso. You should feel the movement mainly through the lats, rhomboids, and middle back, with the core working hard to prevent rotation. The goal is not to yank the bar upward, but to create a smooth elbow-driven pull and a full, deliberate squeeze at the top.

Safety tip: Keep your spine neutral, brace your core before each rep, and avoid twisting or jerking the weight. If you feel sharp low-back pain or shoulder discomfort, reduce load and tighten your setup.

Quick Overview

Body Part	Back
Primary Muscle	Latissimus dorsi
Secondary Muscle	Rhomboids, middle trapezius, rear deltoid, biceps, spinal erectors, obliques
Equipment	Barbell, landmine attachment or anchored bar setup, weight plates
Difficulty	Intermediate

Sets & Reps (By Goal)

Muscle growth: 3–4 sets × 8–12 reps per side, 60–90 sec rest
Strength-focused accessory work: 4–5 sets × 6–8 reps per side, 90–120 sec rest
Technique and control: 2–3 sets × 10–15 reps per side, light-to-moderate load, 45–75 sec rest
Back finisher: 2–3 sets × 12–15 reps per side with strict form and short rest

Progression rule: Add reps first while keeping the torso stable and the elbow path consistent. Increase load only when you can row without twisting, shrugging, or using momentum.

Setup / Starting Position

Set the landmine: Secure one end of the barbell in a landmine base or into a safe corner setup, then load the free end.
Stand beside the bar: Position yourself so the working arm can grip the sleeve or handle attachment comfortably.
Hinge at the hips: Push the hips back and lean forward until your torso is roughly 30–45 degrees to the floor.
Create a stable base: Use a staggered or athletic stance with knees slightly bent and feet planted firmly.
Brace and square up: Keep the chest open, spine neutral, shoulders level, and core tight before starting the first rep.

Tip: If balance is the limiting factor, widen your stance slightly and think about “locking in” your ribcage and hips before the pull.

Execution (Step-by-Step)

Start from a full stretch: Let the arm extend naturally at the bottom while keeping your back flat and shoulders under control.
Drive the elbow back: Pull the bar by leading with the elbow, aiming it back and slightly toward the hip rather than straight up.
Keep the torso quiet: Resist rotating toward the working side. Your hips and shoulders should stay as square as possible.
Squeeze at the top: Bring the bar toward the lower ribs or upper waist and pause briefly when the back is fully engaged.
Lower with control: Return the bar along the same path until the arm is extended again, maintaining tension instead of dropping the load.

Form checkpoint: The rep should feel like a clean elbow pull with a strong back contraction. If the shoulder hikes up or the torso rotates hard, the weight is probably too heavy.

Pro Tips & Common Mistakes

Pull through the elbow: Thinking about the elbow path helps keep the lats and mid-back doing the work instead of just the arm.
Stay hinged: Do not rise up as you row. Keep the same torso angle from start to finish.
Avoid twisting: Rotation steals tension from the back and turns the movement into a body English rep.
Do not shrug: Keep the shoulder away from the ear so the upper traps do not dominate the pull.
Control the negative: The lowering phase is where a lot of back-building tension comes from.
Use moderate load first: Clean mechanics matter more than piling on plates too early.

FAQ

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

It mainly targets the lats and mid-back, especially the rhomboids and middle traps. The rear delts, biceps, spinal erectors, and core also contribute to the movement.

Is this better than a dumbbell one-arm row?

It is not automatically better, but it can feel more stable and easier to control because the landmine fixes the bar path. Many lifters use it to improve back engagement and reduce sloppy torso rotation.

Where should I pull the bar?

In most cases, aim toward the lower ribs or upper waist. That path usually keeps the lats and mid-back loaded well without turning it into a shrug.

Should I go heavy on this exercise?

You can load it progressively, but the best results usually come from keeping the movement strict. Once momentum or rotation takes over, the quality of the row drops.

Can beginners use this exercise?

Yes, but beginners should start light and focus on bracing, hinging correctly, and learning how to row without twisting. It works best after you understand a basic hip hinge and back-tight position.

Recommended Equipment

Landmine Attachment — the main setup piece for secure barbell landmine rows and other angled barbell movements
T-Bar / Landmine Row Handle — useful if you want a more comfortable grip option or more variety in row angles
Close-Grip Row Handle — a practical add-on for lifters who want a more secure neutral grip for row work
Olympic Barbell Collars — helps keep plates locked in place during unilateral landmine training
Olympic Weight Plates — ideal for progressive overload once your form and stability are dialed in

Tip: Start with a stable landmine base and secure collars first. Better setup usually means better reps and less wasted energy during unilateral rowing.