BackIntermediate
Single-Arm Landmine Row
A staggered-stance row pulling the loaded end of a landmine bar with one hand just behind the plates. The fixed arc lets you load it heavy and gives the lat a long stretch at the bottom.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
Secondary muscles
- Traps (Trapezius)
- Teres Major
- Rear Delts
- Biceps
- Lower Back (Erector Spinae)
- Sets
- 3
- Reps
- 8–12 per side
- Rest
- 60–90s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.