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Lats · Intermediate

Single-Arm Landmine Row

Unilateral landmine row for the lats, upper back, biceps, grip, and anti-rotation trunk control.

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Single-Arm Landmine Row demonstration

Exercise overview

Training details

LatsUpper BackBicepsForearmsCore

Equipment

Landmine

Sets × reps

3 × 10 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Anchor one end of the bar securely in a landmine and stand beside the free end.
  2. 02Hinge at your hips, brace your trunk, and grasp the bar sleeve or handle with the nearest hand.
  3. 03Row the bar toward your ribs or hip while keeping your elbow close to your body.
  4. 04Pause briefly without rotating your shoulders or lifting your torso.
  5. 05Lower the bar until your arm is straight, complete the set, and then change sides.

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