Single Arm Landmine Meadows Row

Instructions for proper form

1. Stand with your feet shoulder-width apart, and place one end of the landmine in a corner or use a landmine attachment. 2. Bend at the hips and slightly at the knees, grasping the bar with one hand, keeping your palm facing down (pronated grip). 3. Engage your core and maintain a flat back. 4. Pull the bar towards your hip, keeping your elbow close to your side and squeezing your shoulder blades together at the top of the movement. 5. Lower the bar slowly to the starting position, maintaining control throughout the motion. 6. Repeat for the desired number of repetitions before switching arms.

Common mistakes to avoid

1. Rounding the back during the row, which can lead to injury. 2. Using momentum to lift the bar instead of controlled movement. 3. Overextending the elbow at the bottom of the movement. 4. Twisting the torso instead of keeping it stable during the pull.

Benefits

Specific benefits of the exercise

1. Primarily targets the latissimus dorsi, helping to build back strength and muscle. 2. Improves unilateral strength, which can help balance out any muscle imbalances. 3. Engages core muscles for stability during the movement.

Expected results and timeframe

With consistent training, you can expect to see improved back strength and muscle definition within 4-6 weeks. Enhanced muscular endurance may also occur..

Who this exercise is best for

This exercise is ideal for beginners looking to develop back strength, bodybuilders focusing on hypertrophy, and athletes aiming to improve unilateral strength.

Scientific studies supporting its effectiveness

Research shows that unilateral exercises can enhance strength gains and address muscle imbalances more effectively than bilateral exercises. Studies indicate that training one side can help improve performance on the other side, which is beneficial for overall strength and stability.

Variations

Beginner modifications

1. Use lighter weights to start for comfortable execution. 2. Perform the exercise seated on a bench for added stability. 3. Limit the range of motion until strength increases.

Advanced progressions

1. Increase the weight gradually as strength improves. 2. Add a pause at the top of the movement to increase time under tension. 3. Incorporate foot elevation by standing on an elevated platform for an extended range of motion.

Integrations

Complementary exercises

Consider integrating exercises such as seated rows, bent-over rows, or pull-ups to enhance overall back development.

Super set recommendations

Pair with push exercises like bench press or shoulder press to create a balanced workout for muscle groups engaged in opposing movements.

Sample workout routines

1. Warm-up: 5-10 minutes of dynamic stretching. 2. Single Arm Landmine Meadows Row: 3 sets of 10-12 reps each arm. 3. Super Set: Single Arm Meadows Row followed by Push Press – 3 sets of 8-10 reps. 4. Cool down with static stretching focusing on the back and shoulders.

Exercise combinations

Combine with lower body exercises like lunges or squats to create a full-body workout, focusing on both upper and lower muscle groups.

Best time to do this exercise in your workout

This exercise is best performed during the back workout segment of your routine, typically after compound movements like deadlifts or barbell rows.