Single Arm Landmine Row

Instructions for proper form

Stand with your feet shoulder-width apart, with the landmine positioned at your feet. Hold the handle with one hand using a neutral grip. Bend slightly at the knees and hinge at the hips to lean forward while keeping your back straight. Pull the handle towards your torso, squeezing your shoulder blade at the top of the movement. Lower the weight back to the starting position in a controlled manner.

Common mistakes to avoid

Avoid rounding your back or hunching your shoulders during the movement. Do not jerk the weight; ensure a smooth and controlled motion. Keep your elbow close to your body throughout the row to target the latissimus dorsi effectively.

Benefits

Specific benefits of the exercise

The Single Arm Landmine Row effectively targets the latissimus dorsi, promoting upper body strength and stability. It also helps improve unilateral strength, addressing muscle imbalances between sides.

Expected results and timeframe

Incorporating this exercise into your routine can lead to increased upper back strength and improved posture in as little as 4-6 weeks, provided it’s performed consistently and with a progressive load..

Who this exercise is best for

This exercise is best for novice lifters looking to strengthen their back and improve their form in pulling movements. It is also beneficial for athletes seeking to enhance their unilateral strength and stability.

Scientific studies supporting its effectiveness

Research indicates that unilateral training techniques improve muscle recruitment and stability in compound movements, making the Single Arm Landmine Row a useful exercise for enhancing back strength and function.

Variations

Beginner modifications

A beginner can perform the exercise with a lighter weight or can do the row without the landmine using a resistance band anchored at a low point for similar pulling mechanics.

Advanced progressions

Advanced variations include performing the row with a pause at the top or incorporating a plank position for added core engagement while rowing.

Integrations

Complementary exercises

Complementary exercises include push-ups, lat pulldowns, and bent-over barbell rows for balanced upper body training.

Super set recommendations

Superset the Single Arm Landmine Row with exercises like the Dumbbell Bench Press or Push-ups for an efficient upper body workout.

Sample workout routines

A sample routine could include: 1) Single Arm Landmine Row (3 sets of 10-12 reps), 2) Bent-Over Dumbbell Rows (3 sets of 10-12 reps), 3) Push-ups (3 sets of 8-10 reps).

Exercise combinations

Exercise combinations can include pairing the Single Arm Landmine Row with the Single Arm Dumbbell Press to work opposing muscle groups effectively.

Best time to do this exercise in your workout

It is best to perform the Single Arm Landmine Row during the strength portion of your workout, ideally after any compound movements like deadlifts or prior to finishing with isolation exercises.