Single-Arm Landmine Row
The Single-Arm Landmine Row is an exercise designed to target the muscles of the back and shoulders. To perform this exercise, the user must secure a bar in a landmine and load it to an appropriate weight. The user then stands perpendicular to the bar, bending at the hip and grasping the end of the bar with their inside hand while bracing their body with their free arm against their thigh. The user then retracts the scapula and flexes the elbow to raise the weight, pulling it to their side without jerking the weight, pausing at the top of the pull. The user then returns to the starting position and repeats the exercise for the desired number of repetitions. This exercise is a great way to build strength and stability in the back and shoulders.
Type:
Strength
Muscles Used:
Middle Back
Level:
Beginner
Equipment:
Barbell
Benefits Of This Exercise
- The Single-Arm Landmine Row is an effective way to target the muscles of the back and shoulders.
- This exercise can help build strength and stability in the back and shoulders.
- It can be used to increase mobility and range of motion in the shoulder.
- The exercise works the muscles of the back and shoulders independently, helping to improve balance and coordination.
- The Single-Arm Landmine Row requires minimal equipment and can be done almost anywhere.
- The exercise helps to improve posture and reduce the risk of injury.
- It is a safe and effective way to work the muscles of the back and shoulders.
Step by Step Instructions For Single-Arm Landmine Row
- Position the bar securely in a landmine and load it with an appropriate weight. Ensure that it is stable and won’t move during the exercise.
- Stand perpendicular to the bar, with your feet shoulder-width apart. Bend at the hip and grasp the end of the bar with your inside hand, keeping your back straight and knees slightly bent. Use your free arm to support your body by bracing it against your thigh.
- This is your starting position. Make sure you are in a stable and balanced position.
- Initiate the movement by retracting your scapula (shoulder blades) and flexing your elbow to raise the weight. Pull the weight towards your side, using controlled and smooth movements. Avoid jerking or swinging the weight.
- Pause briefly at the top of the pull, squeezing your back muscles to maximize the contraction.
- Slowly and with control, return to the starting position. Keep your back straight and core engaged throughout the movement.
- Repeat the exercise for the desired number of repetitions. Focus on maintaining proper form and technique.
Warm Up Tips
- Start with a light weight: Begin your warm up for the Single-Arm Landmine Row exercise by using a light weight. This will help prepare your muscles and joints for the heavier weights to come.
- Perform some dynamic stretches: Before starting the exercise, incorporate some dynamic stretches for the back and shoulders. This will help increase blood flow and flexibility in those areas.
- Focus on proper form: As you perform the exercise, pay close attention to your form. Keep your back straight, knees slightly bent, and engage your core for stability.
- Start with a few reps: Begin your warm up by doing a few repetitions of the Single-Arm Landmine Row exercise with a light weight. This will help activate the targeted muscles and prepare them for the heavier sets.
- Gradually increase the weight: As you progress through your warm up, gradually increase the weight to the desired level for your working sets. This will help gradually challenge your muscles and prepare them for the upcoming intensity.
- Take breaks between sets: During your warm up, make sure to take short breaks between sets. This will allow your muscles to recover and prevent fatigue.
- Listen to your body: Pay attention to how your body feels during the warm up. If you experience any pain or discomfort, modify the exercise or consult with a fitness professional.
- Stay hydrated: Remember to drink water before, during
Single-Arm Landmine Row Safety Tips
- Ensure that the bar is securely positioned in the landmine and properly loaded with an appropriate weight.
- Stand perpendicular to the bar, bending at the hip and keeping your back straight with knees slightly bent.
- Grasp the end of the bar with your inside hand while bracing your body with your free arm against your thigh for support.
- Initiate the movement by retracting the scapula (shoulder blades) and flexing the elbow to raise the weight.
- Avoid jerking the weight and maintain control throughout the movement.
- Pause at the top of the pull, squeezing your back muscles to maximize the exercise’s effectiveness.
- Return to the starting position slowly and with control.
- Repeat the exercise for the desired number of repetitions, focusing on maintaining proper form.
- Start with a lighter weight and gradually increase as your strength and stability improve.
- If you experience any discomfort or pain during the exercise, stop immediately and consult a fitness professional.
- Always warm up before performing this exercise to prepare your muscles for the movement.
- Listen to your body and only perform this exercise within your own limits and abilities.
- Remember to breathe throughout the exercise, exhaling during the exertion phase and inhaling during the return phase.
- If you are new to this exercise, consider
Incorporating Into Other Workouts
Incorporating the Single-Arm Landmine Row into workouts can be done in a variety of ways. Here are a few examples:
1. Upper body strength workout: Include the Single-Arm Landmine Row as one of the exercises in a circuit targeting the upper body. Combine it with exercises like push-ups, shoulder presses, and lateral raises. Perform 3-4 sets of 10-12 repetitions for each exercise, resting for 30-60 seconds between sets.
2. Back-focused workout: Create a workout specifically targeting the back muscles. Start with compound exercises like deadlifts and pull-ups to engage multiple muscle groups. Then, incorporate the Single-Arm Landmine Row as an isolation exercise to really target the back muscles. Perform 3-4 sets of 8-10 repetitions on each side, resting for 60-90 seconds between sets.
3. Full-body strength workout: Incorporate the Single-Arm Landmine Row into a full-body strength workout. Combine it with exercises like squats, lunges, and chest presses to engage multiple muscle groups. Perform 3-4 sets of 10-12 repetitions for each exercise, alternating between upper and lower body exercises. Rest for 30-60 seconds between sets.
4. Superset with core exercises: Pair the Single-Arm Landmine Row with core exercises to create a challenging superset. Perform the Landmine Row for 8-10 repetitions on each side, then immediately transition into an exercise