Step by step instructions, muscle activation and variants for the Landmine One Arm Bent Over Row.
The landmine one arm bent over row is a unilateral pulling exercise that uses a barbell anchored in a landmine attachment. The angled resistance path reduces lower back strain compared to a standard bent-over row while allowing a strong contraction of the lats and upper back.
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The Landmine One Arm Bent Over Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.