The Landmine One Arm Row is a unilateral back exercise that builds strength, symmetry, and muscular control across the lats, traps, rhomboids, and rear delts. Using a landmine setup, either a dedicated attachment or a barbell anchored in a corner, this movement follows a diagonal pulling path that’s more natural on the shoulders than traditional barbell or dumbbell rows. Performing it one arm at a time enhances muscle balance, core activation, and stability, making it especially valuable for correcting asymmetries in strength or muscle development.
The exercise begins with a staggered stance and a firm grip on the bar just above the weight plates. With the torso hinged slightly forward and spine neutral, the lifter rows the bar toward the hip, squeezing the shoulder blade at the top before lowering it under control. The landmine’s fixed pivot creates a smooth arc of motion that engages the lats and mid-back while minimizing lower back strain. Maintaining posture and resisting torso rotation are key to maximizing effectiveness and ensuring safe execution.
Because of its controlled range and joint-friendly movement, the Landmine One Arm Row is suitable for both strength athletes and general lifters. It improves unilateral pulling power, enhances core stability, and supports better posture, making it a strong accessory for compound lifts like deadlifts and pull-ups. When performed with proper form and progressive resistance, it contributes to a balanced, powerful, and well-developed back.
