How to do the Single Arm Landmine Row
- Anchor one end of the bar and stand beside the free end.
- Push your hips back and lower your torso, keeping your back straight and stomach tight.
- Grip the sleeve with one hand, other hand on your thigh.
- Pull the bar toward your hip, driving your elbow back.
- Slowly lower the bar back down until your arm is straight.
Full technique — 8 steps
- Anchor one end of a loaded barbell in a landmine or a corner.
- Stand beside the free end with feet hip-width apart, side by side.
- Hinge at the hips until your torso is inclined forward, keeping knees slightly bent.
- Grip the sleeve end with one hand and rest your other hand on your thigh.
- Let the working shoulder stretch down at the bottom without rounding your spine.
- Row the bar toward your hip by driving your elbow up and back.
- Lower the bar along the same path until the arm is straight again.
- 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
Compared with similar variants
| Single Arm Landmine Row | Barbell Bent Over Row | Single Arm Dumbbell Row | Seated Machine Row | |
|---|---|---|---|---|
| Level | Intermediate | Intermediate | Beginner | Beginner |
| Technique to learn | moderate | moderate | moderate | easy |
| How tiring | moderate | high | moderate | moderate |
| Lower back | moderate | high | low | — |
| Hip | low | low | — | — |
| Equipment | Barbell | Barbell | Dumbbells, Flat bench | Seated row machine |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Chest Supported Dumbbell Underhand Row Easier
- Dumbbell Lawnmower Row Easier
Suspension trainer
- Feet Elevated Suspension Trainer Row Same level
- Suspension Trainer Bent Knee Row Easier
Kettlebell
- Kettlebell Gorilla Row Same level
- Kettlebell Row Easier
Cable machine
- Cable Bent Over Row Same level
- Floor Seated Cable Row Easier
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
- Easier Single Arm Dumbbell Row
- This exercise Single Arm Landmine Row
- Harder Alternating Dumbbell Pendlay Row
- Harder Barbell Bent Over Row
Too hard for now? Start with the Single Arm Dumbbell Row.
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).
