How to do the Single-Arm Landmine Row
Step by step
- Load one end of a barbell in a landmine or corner and straddle it, gripping the loaded sleeve.
- Hinge at the hips with a flat back and soft knees, free hand on your thigh for support.
- Row the bar end up to your hip, driving the elbow up and back.
- Control the rotation of the bar as you pull - do not let your torso twist open.
- Lower the bar under control to a full stretch, then finish and switch sides.
The thing people get wrong
Brace so your torso stays still - the bar arcs, so control that rotation instead of letting it turn you.
Coaching cue
Drive your elbow up and past your ribs instead of pulling the bar toward your chest.
Stay safe
Check the other end of the bar is wedged in securely so it cannot kick out.
Make it easier or harder
- Easier: Brace your free hand on a bench instead of your thigh.
- Harder: Pause one second at the top of each rep.
Muscles worked
- Primary: Upper Back, Lats
- Secondary: Biceps, Core, Forearms
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.