The one-arm barbell row with landmine attachment is an effective exercise for targeting the back muscles, particularly the lats, rhomboids, and traps. This exercise is performed by attaching one end of an Olympic barbell to a landmine attachment, then lifting the weight with one arm while maintaining a parallel position of the torso to the floor. By following the proper form and technique, you can safely and effectively engage the back muscles to build strength, size, and definition. This guide will go over the step-by-step process of performing the one-arm barbell row with landmine attachment.
How to perform Landmine Single Arm Row
- Load one end of an Olympic barbell with weight.
- Place the unloaded end of the barbell into the landmine attachment.
- Stand with your feet shoulder-width apart and bend forward until your torso is close to parallel with the floor. Keep your knees slightly bent.
- Grasp the loaded end of the barbell with one hand just behind the weight plates and place your other hand on your knee. This is your starting position.
- Pull the bar straight up towards your lower chest while keeping your elbow close to your body to maximize back stimulation. Squeeze your back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Make sure your torso stays stable and only your arm moves.
- Slowly lower the bar back to the starting position, getting a good stretch on your lats. Do not let the weight plates touch the floor.
- To ensure the best range of motion, use plates with a smaller diameter.
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