Upper Body Workouts

Single Arm Landmine Row: Your Ultimate Guide


Ever wondered the way to sculpt a strong, balanced top body? Look no further than the single-arm landmine row. This exercise isn’t always just some other fancy move you spot within the health club; it is a powerhouse for building energy, stability, and muscle definition. But what precisely is it, and why should it not be a staple in your fitness routine?

Table of Contents

What is a Single Arm Landmine Row?

A single-arm landmine row includes using a barbell anchored at one quit, with the other stop loaded with weight. You carry out the row by pulling the unfastened quit of the barbell closer to your frame with one arm, focusing on engaging your returned and shoulder muscle tissues.

Importance of Single Arm Landmine Row in Fitness

Incorporating single-arm landmine rows into your exercises can rework your health adventure. This exercise objectives two muscle groups that complement stability and allow correct muscle imbalances. It makes it an essential circulation for every person aiming to improve their average electricity and body.

Benefits of Single-Arm Lcomndmine Row

Muscle Development

The single-arm landmine row is tremendous for muscle hypertrophy, particularly in the back, shoulders, and palms. It helps you recognize each body aspect independently, ensuring a balanced muscle boom.

Improved Posture

This exercise helps counteract the outcomes of hostile posture; You’ll stand taller and feel more assured.

Enhanced Stability and Balance

Performing the unmarried-arm landmine row requires center engagement, which improves overall stability. This gain extends beyond the gymnasium, supporting daily activities and sports.

Muscles Worked in Single Arm Landmine Row

Single Arm Landmine Row mrknock.com

Primary Muscles

Back Muscles

The primary muscular tissues labored are the latissimus dorsi, rhomboids, and trapezius. These muscle groups are vital for a robust and defined lower back.

Shoulder Muscles

The exercising additionally engages the deltoids, mainly the rear delts, contributing to nicely rounded shoulder improvement.

Secondary Muscles

Core Muscles

Your middle muscle tissues, including the obliques and rectus, stabilize your body throughout the movement.

Arm Muscles

The biceps and forearms are secondary beneficiaries, as they assist in the pulling motion.

Proper Form and Technique

Step-by-Step Guide

  • Setup: Position the barbell inside the landmine attachment.
  • Stance: Stand with your feet shoulder-width apart.
  • Grip: Grab the barbell with one hand, palm dealing inward.
  • Movement: Pull the barbell towards your hip, keeping your elbow close to your body.
  • Return: Slowly lower the barbell again to the starting role.

Common Mistakes to Avoid

  • Rounding the Back: Keep your foot going directly to keep away from injury.
  • Using Momentum: Focus on controlled movements to maximize muscle engagement.
  • Incorrect Grip: Ensure an organization grips to maintain management of the barbell.

Equipment Needed

Landmine Attachment

A landmine attachment secures one to give up the barbell, bearing in mind a clean and managed variety of motions.


  • A popular barbell is required, and its length affords the leverage wished for the workout.


  • Adjustable weights are essential to increase or lower the weight based on your power and health degree.

How to Set Up for Single Arm Landmine Row

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Positioning the Barbell

Insert one stop of the barbell into the landmine attachment. Ensure it is securely in location to prevent any injuries.

Adjusting the Weights

Add the favored weight plates to the loose end of the barbell. Start with a lighter load and regularly boom as you emerge as extra comfortable with the motion.

Variations of Single-Arm Landmine Row

Standing Single Arm Landmine Row

Perform the exercising while status, which engages your center and decreases your body for balance.

Kneeling Single Arm Landmine Row

Kneeling on one knee reduces the demand on your center, making you more conscious of the higher body muscle mass.

Split Stance Single Arm Landmine Row

  • Adopt a split stance to boost the task for your stability and balance.
  • Incorporating Single Arm Landmine Row into Your Workout Routine

Repetition and Sets Recommendations

Aim for three units of 10-12 reps for beginners in keeping with the arm. As you progress, you could boost the number of units and reduce the reps to eight to ten with heavier weights.

Combining with Other Exercises

Integrate the unmarried-arm landmine row into a full-body workout or pair it with other lower-back sports like pull-America bent-over rows for a comprehensive routine.

Safety Tips and Precautions

Proper Warm-Up

Always warm up before beginning your exercise. A couple of minutes of mild cardio and dynamic stretches can prevent accidents.

Importance of Controlled Movements

Focus on sluggish, controlled movements to maximize muscle engagement and reduce the danger of pressure.

Single Arm Landmine Row for Different Fitness Levels


Start with lighter weights and cognizance of mastering the form. Take breaks and ensure you appear to be exercising.


As you construct power, boom the burden and recall adding more units for your ordinary.


Advanced lifters can challenge themselves using heavier weights, incorporating variations, and decreasing rest instances between units.

Common Questions and Misconceptions

Landmine Chest Press mrknock.com

Is it Safe for the Lower Back?

When performed effectively, the single-arm landmine row is safe for the decrease in the lower back. Engage your middle and avoid rounding your again.

How Heavy Should I Lift?

Lift a weight that permits you to preserve proper shape during the set. It’s better to start lighter and gradually grow the burden.

Progressions and Regressions

Making the Exercise Easier

To reduce the load on your center, use lighter weights or perform the workout while kneeling.

Increasing the Difficulty

To improve the assignment, upload more weight, lessen the relaxation time between units, or perform the exercise sluggishly.

Single Arm Landmine Row for Athletes

Benefits of Sports Performance

This workout enhances upper body energy, stability, and unilateral energy, which might be helpful in numerous sports activities.

Specific Sports Applications

Athletes in sports like rowing, swimming, and fighting can mainly benefit from the unmarried-arm landmine row because it recognizes lower back and shoulder electricity.

Success Stories and Testimonials

Real-Life Experiences

Many fitness fans have transformed their higher frame power and posture by incorporating the single-arm landmine row into their exercises.

Expert Opinions

Trainers and fitness specialists recommend this exercise for its versatility and effectiveness in building a balanced frame.


The single-arm landmine row is a versatile, powerful exercise to help you attain your fitness goals. Whether you are a novice or a skilled lifter, this exercise can offer enormous stability and muscle improvement benefits. So, try it next time you’re inside the gym and feel the difference it could make.


Aim to do it two or three times per week, making allowance for relaxation days in between to avoid overtraining.

Stop at once and examine your form. If the pain persists, seek advice from a health professional.

This workout is fantastic for addressing and correcting muscle imbalances.

Warming up is vital to assemble your muscle groups and save you from injuries.

umair afzal

I'm Umair Afzal - CEO & Founder of Mr Knock. My career is as a health fitness specialist. I'm Passionate about health and fitness and dedicated to transforming lives through expertly crafted content. Complete tips and guides on exercises.

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