# Single Arm Landmine Row

A one-arm row holding the free end of a landmine bar, targeting the lats and upper back. Your other hand rests on your thigh, so the working side pulls from a steady hinge.

- Intermediate · Compound
- Equipment: Barbell
- HD video: https://media.seto.fit/exercises/barbell-long-landmine-row/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-landmine-row/

## Muscles worked

- Lats: 9/10
- Upper back: 7/10
- Rhomboids: 6/10
- Rear delts: 5/10
- Biceps: 5/10
- Forearms: 5/10

## How to do the Single Arm Landmine Row

1. Anchor one end of the bar and stand beside the free end.
2. Push your hips back and lower your torso, keeping your back straight and stomach tight.
3. Grip the sleeve with one hand, other hand on your thigh.
4. Pull the bar toward your hip, driving your elbow back.
5. Slowly lower the bar back down until your arm is straight.

### Full technique — 8 steps

1. Anchor one end of a loaded barbell in a landmine or a corner.
2. Stand beside the free end with feet hip-width apart, side by side.
3. Hinge at the hips until your torso is inclined forward, keeping knees slightly bent.
4. Grip the sleeve end with one hand and rest your other hand on your thigh.
5. Let the working shoulder stretch down at the bottom without rounding your spine.
6. Row the bar toward your hip by driving your elbow up and back.
7. Lower the bar along the same path until the arm is straight again.
8. Complete all reps on one arm, then switch sides.

## Common mistakes

- Standing up during the row
- Twisting the torso to finish reps
- Shrugging instead of rowing
- Cutting off the bottom stretch
- Rounding through the lower back

## Form cues

- Pull toward your hip
- Drive elbow up and back
- Stay hinged throughout
- Let the lat stretch
- Keep chest square

## How much to do

- **Strength** (good fit): 3–4 sets of 5–8 reps · rest 2 min · 1–2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 2 s, pause 1 s
- **Endurance**: 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Chest Supported Dumbbell Underhand Row](https://seto.fit/exercises/chest-supported-dumbbell-underhand-row/), [Dumbbell Lawnmower Row](https://seto.fit/exercises/dumbbell-lawnmower-row/)
- **Suspension trainer**: [Feet Elevated Suspension Trainer Row](https://seto.fit/exercises/feet-elevated-suspension-trainer-row/), [Suspension Trainer Bent Knee Row](https://seto.fit/exercises/suspension-trainer-bent-knee-row/)
- **Kettlebell**: [Kettlebell Gorilla Row](https://seto.fit/exercises/kettlebell-gorilla-row/), [Kettlebell Row](https://seto.fit/exercises/kettlebell-row/)
- **Cable machine**: [Cable Bent Over Row](https://seto.fit/exercises/cable-bent-over-row/), [Floor Seated Cable Row](https://seto.fit/exercises/floor-seated-cable-row/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Plate Row](https://seto.fit/exercises/alternating-plate-row/) — Beginner
- Easier: [Single Arm Dumbbell Row](https://seto.fit/exercises/dumbbell-single-arm-row/) — Beginner
- **This exercise: Single Arm Landmine Row — Intermediate**
- Harder: [Alternating Dumbbell Pendlay Row](https://seto.fit/exercises/alternating-dumbbell-pendlay-row/) — Intermediate
- Harder: [Barbell Bent Over Row](https://seto.fit/exercises/barbell-bent-over-row/) — Intermediate

## Quick answers

### What muscles does the Single Arm Landmine Row work?

Primary: Lats 9/10, Upper back 7/10. Also works: Rhomboids 6/10, Rear delts 5/10, Biceps 5/10, Forearms 5/10.

### Which joints does the Single Arm Landmine Row load?

Lower back: moderate, Hip: low, Shoulder: low, Elbow: low. Lower back — lighter options: Single Arm Dumbbell Row, Seated Cable Row (Close Grip), Single Arm Cable Row.

### When should I do the Single Arm Landmine Row in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 11 min with rest.

### How many sets and reps of the Single Arm Landmine Row?

Strength: 3–4 sets of 5–8 reps, rest 2 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Single Arm Landmine Row?

Dumbbells: Chest Supported Dumbbell Underhand Row, Dumbbell Lawnmower Row. Suspension trainer: Feet Elevated Suspension Trainer Row, Suspension Trainer Bent Knee Row. Kettlebell: Kettlebell Gorilla Row, Kettlebell Row. Cable machine: Cable Bent Over Row, Floor Seated Cable Row.

### What is an easier version of the Single Arm Landmine Row?

Single Arm Dumbbell Row (Beginner), Alternating Plate Row (Beginner).

### What is a harder version of the Single Arm Landmine Row?

Alternating Dumbbell Pendlay Row (Intermediate), Barbell Bent Over Row (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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