Single Arm Landmine Row
Also known as: one arm landmine row, single arm landmine rows, landmine row single arm, landmine one arm row, one arm barbell landmine row, single arm landmine bent over row
In SetGrip: Landmine Row (Single Arm)
- Primary muscleUpper Back
- EquipmentBarbell
- DifficultyIntermediate
- TypeIsometric
Gripping the bar's sleeve with one hand while you hinge beside the landmine adds a rotation-resisting demand the two-hand version never asks for; the anchored bar wants to twist you toward it every rep. The arc also drags slightly across your body, hitting the lat from an angle straight dumbbell rows miss. Brace the free hand on your knee.
How to do the Single Arm Landmine Row
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip.
- Bend forward at the hips, keeping your back straight and your head up.
- Let the barbell hang in front of you with your arms fully extended.
- Pull the barbell up towards your chest, keeping your elbows close to your body.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: On holds, squeeze hard and end the set before the position degrades; on rows, pause for a beat with the handle at your torso on every rep.
Muscles worked
Primary
Upper Back · Back
On rows the rhomboids and mid traps pull the shoulder blades together and should feel the strongest contraction at the top of each rep.
Common mistakes
- Losing the set position — whether it is a hold or a supported row, set the torso once and keep it there; when the position starts to drift, the set is over.
- Holding the breath — breathe steadily and brace on each exhale instead of trapping air.
- Shrugging on rows — pull the elbows back and down, keep the shoulders away from the ears and squeeze the shoulder blades together at the top.
- Chasing time or reps over quality — a 20 second hold with everything tight beats a minute of drifting, and a paused row rep beats three thrown ones.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Core stability | 3 × 20–45 s per side | 45–60 s |
| Endurance | 2–3 × 45–90 s per side | 60 s |
Machine and landmine rows work as a main pull movement, while holds go after the main lifts as accessory work. Superset a landmine row with a landmine press using the same bar.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Single Arm Landmine Row work?
The Single Arm Landmine Row primarily works the upper back. It also involves the biceps and forearms, which assist the movement and stabilise the joints.
Is the Single Arm Landmine Row good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Arm Landmine Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Single Arm Landmine Row?
If you cannot do the Single Arm Landmine Row, try the V Bar Landmine Row, the Reverse Grip Machine T-Bar Row or the Narrow Grip Alternating Machine Seated Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Landmine Row, a sensible starting point is core stability: 3 × 20–45 s per side with 45–60 s rest; endurance: 2–3 × 45–90 s per side with 60 s rest. Place holds at the end of the workout. Stop the set when form breaks, not when the timer runs out.
Track the Single Arm Landmine Row in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.