Single Arm Landmine Rows (How To, Muscles Worked, Benefits)

The Single Arm Landmine Row is a unilateral rowing exercise performed from a standing hip hinge, pulling the loaded end of a landmine barbell toward the hip with one hand.

The fixed arc of the landmine keeps the bar path consistent, and the single arm setup adds an anti-rotation demand on the core that bilateral rows don’t provide.

It builds the lats and upper back under real load while exposing side-to-side differences in pulling strength.

Primary Muscles Worked: Lats, Rhomboids, Middle Trapezius
Secondary Muscles Worked: Rear Deltoids, Biceps, Core
Equipment Needed: Barbell, Landmine Attachment (or rack corner)

How To Do Single Arm Landmine Rows

Step-by-Step Instructions

1. Set-Up:

Load a barbell into a landmine attachment or wedge the end securely into a rack corner.
Stand beside the bar with feet shoulder-width apart and toes just in front of the end of the bar.
Hinge at the hips until the torso is at approximately 45 degrees with the chest up, back flat and knees slightly bent.
Grip the bar at the end of the sleeve with the working hand and let the arm hang fully extended.
Place the free hand on the thigh or a bench for light support if needed and brace the core.

2. Execution:

Initiate the pull by pulling the shoulder blade back and down before the elbow bends.
Drive the elbow back and up toward the hip, pulling the bar toward the lower ribcage.
Hold briefly at the top with the upper back fully contracted.
Lower the bar back to a full dead hang under control before the next rep.
Complete all reps on one side before switching.

3. Tips for Proper Form:

Keep the hips and shoulders square to the floor. The bar will try to rotate the torso toward the working side; don’t allow it.
Think elbow to the hip, not hand to the chest. This keeps the work in the lat and upper back instead of the bicep.
Use the free hand for balance only if needed. Pressing hard into the thigh to stay stable takes the core out of the exercise.

Key Benefits

Trains each side of the upper back independently, so the stronger arm can’t cover for the weaker one.
The anti-rotation demand of a unilateral load in a hinge position works the core alongside the lats and upper back.
The landmine’s fixed arc and angled load are easier on the lumbar spine than a horizontal barbell row at similar loads.

Modifications and Variations

Easier Option:

Support the free hand on a bench or rack to reduce the anti-rotation demand while pulling mechanics develop.
Reduce load and focus on starting each rep from a full dead hang.

Harder Option:

Add a 2-3 second pause at the top of each rep to increase time under tension at peak contraction.
Remove hand support and let the free arm hang to increase the anti-rotation demand.
Lower the torso angle toward horizontal to increase range of motion and the demand on the spinal erectors.

Common Mistakes

Torso Rotating Toward the Bar: Opening the chest up to help the pull turns a strict row into a twisting cheat rep. Keep the shoulders square from the first rep to the last.
Pulling with the Arm First: Start with the shoulder blade, then let the elbow follow. Arm first rowing turns this into a bicep exercise.
Cutting the Range at the Bottom: Start every rep from a full dead hang. Partial reps skip the stretch on the lat.
Mismatching Load or Reps Between Sides: Start with the weaker side and match that load and rep count on the stronger side. Don’t add extra volume on the dominant arm.

Alternative Exercises

Landmine T-Bar Row: The bilateral version of the same pattern. It allows heavier loading and is a good option when maximal upper back strength is the goal rather than unilateral work.
Single Arm Dumbbell Row: A practical alternative when a landmine setup isn’t available. It trains the same unilateral pulling pattern with a slightly different bar path and a more stable base when braced on a bench.

Reps and Sets Recommendations

For Accessory Work: 3-4 sets of 8-12 reps per side at moderate to heavy load, prioritizing a square torso, a consistent hinge and a full dead hang on every rep.