Barbell Landmine One-Arm Row

Instructions

The barbell landmine one-arm row is an effective exercise for targeting the muscles of the back, including the latissimus dorsi, rhomboids, and traps, as well as the biceps. Place one end of the barbell into the landmine attachment or secure it in a corner. Load weight plates onto the other end of the barbell according to your strength and fitness level. Stand beside the landmine with your feet shoulder-width apart, knees slightly bent, and your torso leaning slightly forward. Reach across your body with one hand and grasp the end of the barbell that's loaded with weights. Keep your back straight, core engaged, and chest up. Your arm should be fully extended, and the barbell should be hanging straight down in front of you. This will be your starting position. Initiate the rowing motion by pulling the barbell upward towards your ribcage, bending your elbow and keeping it close to your body. Squeeze your shoulder blade toward your spine as you pull, engaging the muscles of your back. Aim to bring the barbell up until it touches your ribcage or until your elbow is fully bent. Slowly lower the barbell back down to the starting position, fully extending your arm and allowing the weight to hang straight down.