The single-arm landmine row is a one-arm rowing exercise in which you anchor one end of a barbell to the floor and row the loaded end with one hand from a hip-hinged position. It trains the latissimus dorsi, the mid-back muscles, and the rear delts, while your trunk works to keep your torso from twisting. Because each side is trained independently, it fits naturally into programs that include unilateral training.
The landmine is best known for pressing movements such as the landmine chest press and the single-arm landmine shoulder press, but it works just as well for pulling. Compared with a bench-supported dumbbell row, the anchored bar moves along a fixed arc, lets you increase the load in small steps, and removes the bench under your torso, so your legs, hips, and trunk have to hold the position. In one study, one-arm rows produced more external oblique activity than two-arm rows, while two-arm rows generally produced more erector spinae activity. The study didn’t test the landmine row, and activation isn’t the same as long-term growth, but the finding fits the anti-rotation demand many lifters notice in this exercise.
The single-arm landmine row is often confused with the Meadows row and the two-handed T-bar row. All three use the same anchored-bar setup, but the stance, grip, and elbow path differ. In this guide, you’ll learn how to set up and perform the single-arm landmine row with proper form, which muscles it works, how to adjust it to your goals, and how it compares with the one-arm dumbbell row.
The single-arm landmine row is a unilateral free-weight rowing exercise in which one end of a barbell is fixed in a landmine attachment or a corner, and the loaded end is pulled with one hand from a hip-hinged, bent-over position. The bar travels along a slight arc around its anchor point. The exercise mainly trains the latissimus dorsi, middle trapezius, rhomboids, and rear delts, while the trunk muscles work to keep the torso from rotating.
Clients often point at a barbell wedged into a corner and ask me whether it is set up for a landmine row, a Meadows row, or a T-bar row. The honest answer is that it can be any of them. The equipment is the same, but the way you stand and hold the bar turns it into a different exercise.
n the version I describe in this article, you stand beside the bar, hold it with one hand just behind the plates using a neutral grip, and row toward your hip. For the Meadows row, you stand perpendicular to the bar in a staggered stance and grip the thick end of the sleeve overhand, which lets the elbow travel out to the side. With the T-bar row, you straddle the bar and pull with both hands, usually with a handle. I teach the single-arm landmine row first, because it is the easiest of the three to learn and it gives clients a feel for how an anchored bar moves.
— Krunoslav, Ph.D. in Kinesiology
Other Names for the Single-Arm Landmine Row
Depending on the gym, the coach, or the exercise database, you’ll find this exercise under several names:
- One-arm landmine row – the most common alternative name.
- One-arm long bar row – a name used in several exercise databases.
- Single-arm T-bar row – used when you row the T-bar setup with one hand.
- Corner row – used when the bar is wedged into a corner instead of a landmine.
- Landmine row – often used for both the one-arm and two-arm versions.
The Meadows row is a related but distinct variation with its own stance and grip, so it isn’t simply another name for the single-arm landmine row.
Required Equipment
You need very little equipment, which makes this row practical for both commercial gyms and a basic home gym:
- Olympic barbell. A standard barbell works well; one end stays on the floor throughout the set.
- Landmine attachment or a secure corner. A floor base, a rack-mounted landmine, or a corner protected with a towel so the bar can’t slide or damage the wall.
- Weight plates and a collar. The collar keeps the plates from sliding toward your hand.
- Landmine handle (optional). Some lifters prefer a handle attachment to grip the bar.
- Wrist straps (optional). Wrist straps can help when your grip gives out before your back.
How to Perform the Single-Arm Landmine Row
Good landmine rows start with a good setup. Take a moment to position your feet relative to the bar, because your stance determines how the bar’s arc lines up with your body.
Starting Position
Place one end of the bar in the landmine, load the free end, and secure the plates with a collar. Then:
- Stand beside the loaded end so the bar runs alongside your working side, with your feet about hip- to shoulder-width apart.
- Position yourself so your hand can reach the loaded end of the bar with your arm hanging straight down from your shoulder. For extra support, step the foot opposite your working arm slightly forward.
- Hinge at the hips with a slight knee bend, the same pattern used in the Romanian deadlift, until your torso is inclined somewhere between about 45° and nearly parallel to the floor, as far as you can keep a neutral spine.
- Rest your free hand or forearm on your thigh or knee for support.
- Grip the bar securely near the loaded end, using a comfortable hand position that keeps your fingers clear of the plates and collar. Depending on the bar and setup, you may prefer gripping the shaft or using a compatible landmine row handle. Make sure the plates are secured and that your hand cannot become trapped between the equipment and your body during the pull.
- Lift the bar a few inches off the floor so your arm hangs straight.
- Keep your spine and neck neutral, with your gaze on the floor a little ahead of you. Let the shoulder blade sit naturally, slightly forward, without rounding your upper back.
Execution
From the starting position, row the bar with control. Think about driving the elbow rather than lifting with the hand:
- Brace your trunk and take a breath before the first pull.
- Drive your elbow back toward your hip, keeping it fairly close to your body. The shoulder blade moves back naturally with the arm.
- Allow the loaded end of the bar to follow its natural arc around the fixed landmine attachment. As the bar rises, its horizontal position changes slightly because of the pivot. Focus on driving your elbow toward your hip rather than deliberately pulling the bar toward the anchor or forcing it into a perfectly vertical path.
- Keep your chest facing the floor and avoid rotating your torso open as the bar rises.
- Pause briefly when your elbow is just behind your torso, then lower the bar under control until your elbow is fully or nearly fully extended and the shoulder blade has moved forward naturally. Stop the plates just above the floor or touch them lightly.
- Exhale as you pull or at the top, and inhale as you lower the bar. This simple breathing pattern works well for most lifters.
Complete all reps on one side, then switch your stance and repeat with the other arm. Starting with your weaker side helps you match reps on both sides.
Video Demonstration
The video below shows the single-arm landmine row from start to finish. Pay attention to the setup first: where the lifter stands relative to the plates, how far the hips hinge back, and where the free hand rests.
During the reps, watch the torso rather than the bar. A good set looks quiet: the chest stays facing the floor, the elbow travels toward the hip, and the plates come down under control instead of bouncing. If you film your own set from the side and from the front, it becomes easy to spot any rotation.
The mistake I see most often on the landmine row is what I call the “blind-spot check.” As the weight gets heavy, the lifter rotates the whole torso open, the working shoulder swings up toward the ceiling, and the head turns as if they were checking traffic before changing lanes. The bar moves, sure, but the trunk is doing much of the rowing, and the back muscles are partly along for the ride.
With my clients, I take some weight off and give one simple rule: both shoulders face the floor for the entire set. Sometimes I rest a hand lightly on the non-working shoulder so they can feel the moment it starts to lift. The reps get slower and the load drops, but most clients tell me they finally feel the lats on that side, and a few are surprised to wake up with sore obliques the next day.
Quick Form Checklist
Run through this checklist before and during every set:
- Bar secured in the landmine and plates collared
- Hips hinged, spine and neck neutral
- Free hand braced on the thigh or knee
- Elbow drives toward the hip, chest faces the floor
- Controlled lowering to full or nearly full arm extension
On landmine rows, where you hold the bar largely decides how your elbow travels, and the elbow path decides where you feel the work. This is the overview I give my clients:
| Grip | Elbow Path | Typical Characteristics |
|---|---|---|
| Neutral grip on the bar, near the loaded end | Close to the torso, toward the hip | Tends to emphasize the lats; the standard setup and the easiest to learn |
| Overhand grip on the sleeve (Meadows-style) | Away from the torso, toward the chest | Tends to shift work toward the upper back and rear delts |
| Neutral handle attachment | Close to the torso or slightly away | More comfortable for many hands; useful when the bar itself is hard to hold |
Most of my clients start with a neutral grip near the loaded end, fingers well clear of the collar, and the elbow traveling toward the hip, because it matches the natural arc of the bar. When a client wants more upper-back and rear-delt work, we switch to a Meadows-style setup: perpendicular stance, overhand grip on the sleeve, and the elbow traveling out and toward the chest. A handle is my go-to for clients whose hand gets tired before their back does.
Research on the seated cable row found that a narrow grip increased latissimus dorsi activity, while a wide grip increased trapezius and lateral deltoid activity. The landmine row wasn’t tested, grip width isn’t exactly the same thing as elbow path, and higher activation doesn’t automatically mean more growth. Still, the general idea of elbows close for the lats and elbows out for the upper back matches what I see with clients.
— Krunoslav, Ph.D. in Kinesiology
Technical Emphasis & Targeting Adjustments
Small changes in how you pull shift where you feel the exercise. Treat these cues as practical adjustments rather than strict rules:
- Elbow toward the hip → more lat emphasis. Keeping the elbow close and driving it back and slightly down emphasizes shoulder extension, the lats’ main job during rowing.
- Elbow out, bar toward the chest → more upper-back and rear-delt work. Letting the elbow travel away from the body shifts the movement toward horizontal abduction, which involves the rear delts, middle traps, and rhomboids more.
- Finish with the shoulder blade back → more mid-back involvement. Let the elbow lead and let the shoulder blade follow toward the spine at the top, without shrugging. In a study on the seated row, encouraging scapular retraction produced slightly higher lat and mid-back activity; the differences were small, and the landmine row wasn’t tested.
- Reach long at the bottom → more range of motion. Lower until the elbow is fully or nearly fully extended and let the shoulder blade move forward a little, without rounding the upper back.
- Chest square to the floor → more anti-rotation work. Resisting the urge to twist keeps the load on the back muscles and turns the obliques into active stabilizers.
Common Single-Arm Landmine Row Mistakes
Most problems on this exercise come from too much weight or a careless setup. Watch for these mistakes:
- Rotating the torso open. Twisting lets the trunk help lift the weight and reduces the work for the back. Lower the load and keep both shoulders facing the floor.
- Losing the hip hinge. Rounding the lower back or standing too upright changes the pull and can increase stress on the spine. Hinge from the hips, keep a neutral spine, and support yourself with your free hand.
- Turning the row into a curl. Pulling with your hand and bending your elbow early shifts the work to the elbow flexors. Think about driving the elbow back and treat your hand like a hook. If you still struggle, read why you might not feel your lats.
- Standing in the wrong spot. Stand too far away and reach for the bar; stand too close, and the bar hits your leg. Set up so your hand reaches the loaded end of the bar, fingers clear of the collar, when your arm hangs straight.
- Dropping or bouncing the plates. Letting the plates crash down removes tension at the bottom and adds momentum to the next rep. Lower under control and stop just above the floor or touch it lightly.
If the plates touch the floor before your working arm reaches full extension, try using smaller-diameter plates. Smaller plates allow the loaded end of the bar to descend farther before contacting the floor, potentially increasing the available range of motion.
For example, two smaller-diameter 10 kg plates may provide more clearance than one full-diameter 20 kg plate. However, plate dimensions vary, and changing the loading arrangement can slightly alter the effective resistance. Prioritize a controlled range of motion rather than forcing the bar lower than your shoulder mobility allows.
Mechanical Considerations
The single-arm landmine row uses a barbell that rotates around a fixed pivot, so the effective resistance differs from lifting a freely moving dumbbell.
In a simplified static model, when the hand grips the bar close to the loaded end, and the plates are concentrated near that end, the vertical force required to support the bar is approximately equal to the weight of the plates plus half the weight of the barbell. This estimate assumes a uniformly distributed bar mass and ignores acceleration, friction, and differences in grip position.
Actual muscular demands depend on bar angle, the direction of the applied force, the distance between the hand and the pivot, and changing joint positions throughout the repetition. For this reason, landmine loads should not be treated as directly equivalent to dumbbell or conventional barbell loads.
No study has measured muscle activity or spinal load during the single-arm landmine row itself. The closest evidence comes from other rows. In a comparison of rowing exercises, the bent-over barbell row produced the largest lumbar spine load of the rows tested. The landmine row uses a similar hinged posture, but the free hand on the thigh can share some of the trunk-holding work, and only one arm is loaded. That is biomechanical reasoning rather than a measured result. Together with the oblique findings mentioned in the introduction, it suggests the exercise shifts trunk demand toward resisting rotation rather than removing it.
Muscles Worked by the Single-Arm Landmine Row
The single-arm landmine row is a compound exercise that involves several joints and muscle groups:
MAIN
- Latissimus dorsi – extends the shoulder as the elbow drives back toward the hip.
- Middle trapezius – retracts the shoulder blade at the top of the pull. Learn more about the trapezius muscle.
- Rhomboids – work with the middle traps to pull the shoulder blade toward the spine.
- Posterior deltoid – assists shoulder extension and contributes more when the elbow travels away from the body.
SECONDARY
- Teres major – assists the lats in extending the shoulder.
- Elbow flexors – the biceps brachii, brachialis, and brachioradialis bend the elbow during the pull.
- Lower trapezius – helps control the shoulder blade, especially as it moves back and down at the top.
STABILIZERS
- Erector spinae – hold the spine neutral in the hinged position.
- Obliques and deep core muscles – resist rotation toward the working side.
- Glutes and hamstrings – hold the hip hinge as part of the posterior chain.
- Rotator cuff and forearm muscles – stabilize the shoulder joint and maintain your grip on the bar.
Pros and Cons
Like every exercise, the single-arm landmine row has clear strengths and a few limitations:
Advantages
- Trains each side independently. Working one arm at a time makes side-to-side differences easier to notice and address, supporting more symmetrical muscular development.
- Challenges trunk stability. Resisting rotation adds an anti-rotation demand that complements exercises such as the cable Pallof press.
- Comfortable path for many lifters. The neutral grip and the guided arc feel comfortable for many people, including some who find barbell rows hard on the wrists or elbows.
- Simple, small-step loading. You can add small plates and progress gradually with minimal equipment.
Potential Drawbacks
- Needs a landmine or secure corner. Not every gym has one, and an improvised corner setup must be completely stable.
- Range of motion limited by plate size. Large plates reach the floor early and can shorten the stretch at the bottom.
- Still loads the lower back. The hinged position requires the trunk to hold the posture; the barbell seal row and other chest-supported rows are better when you need to unload the lower back.
- Takes more time. Training one side at a time roughly doubles the time per set compared with two-arm rows.
Safety Considerations
The single-arm landmine row is generally well tolerated, but the anchored bar and the bent-over posture bring a few specific considerations. Most of them come down to a careful setup and a load you can control:
- Secure the bar. Use a stable landmine or a corner where the bar can’t slide out, protect walls with a towel, and always collar the plates.
- Protect your lower back. Keep a neutral spine, use your free hand for support, and start light if you have a history of back pain. A weight-lifting belt is optional and usually unnecessary for typical working sets.
- Keep your feet clear. Stand so the plates can’t land on your feet if your grip fails, and set the bar down under control at the end of each set.
- Listen to your shoulder and elbow. If the pull feels uncomfortable, try a different handle, adjust your stance, or slightly shorten the range of motion. If the pain persists, have a qualified professional check it.
Single-Arm Landmine Row Variations
Once you’ve learned the basic movement, these variations let you change the emphasis or the amount of support:
Staggered-Stance Single-Arm Landmine Row
Difficulty: Beginner
Step the foot opposite your working arm forward, and rest your free forearm on the front thigh. The longer base makes it easier to stay square and keep a neutral spine, so it’s a good version to learn first.
Bench-Supported Single-Arm Landmine Row
Difficulty: Beginner
Place your free hand on a sturdy bench or box in front of you. The extra support reduces how much your trunk has to hold, which helps if your lower back tires before your lats.
Meadows Row
Difficulty: Intermediate to advanced
Stand perpendicular to the bar in a staggered stance and grip the thick end of the sleeve overhand. The elbow travels out to the side, shifting more work toward the upper back and rear delts. See the full Meadows row guide for technique details.
Two-Handed Landmine Row
Difficulty: Beginner to intermediate
Straddle the bar, place a handle under it, and row with both hands. This is essentially the freestanding T-bar row: it usually allows heavier loads but reduces the anti-rotation challenge.
Paused Single-Arm Landmine Row
Difficulty: Intermediate
Hold the top position for one to two seconds on every rep. The pause removes momentum and increases time under tension, so you’ll need a lighter load than usual.
Replacement Exercises
If you don’t have a landmine setup or want a similar movement with a different feel, these exercises are good substitutes:
- One-Arm Dumbbell Row. The one-arm dumbbell row uses the same unilateral pattern with bench support, making it the most direct substitute.
- One-Arm Cable Row. The one-arm cable row keeps cable tension throughout the movement and lets you adjust the angle of pull.
- Chest-Supported Dumbbell Row. The chest-supported dumbbell row removes most of the lower-back demand while still letting each arm work independently.
- Supported T-Bar Row. The supported T-bar row keeps a similar anchored-bar pull but adds a chest pad, making it a good choice for heavier two-arm work.
- Machine Row. On plate-loaded machines with independent handles, you can often perform the machine row one arm at a time, offering a stable, guided path.
- Dumbbell Rear Delt Row. The dumbbell rear delt row uses a flared elbow path to shift focus to the rear delts and upper back, similar to the Meadows-style setup.
How to Program the Single-Arm Landmine Row
Use the box below as a practical starting point, and adjust it to your goals, experience, and training split.
Show full programming guideHide programming guide ▾
| Goal | Sets (per side) | Reps | Rest | Tempo |
|---|---|---|---|---|
| Hypertrophy | 3–4 | 8–15 | 60–90 s per side | 2–3 s lowering, brief pause at the top |
| Strength | 3–5 | 5–8 | 90–120 s per side | Controlled lowering, firm pull |
| Muscular endurance | 2–3 | 15–20 | 45–60 s per side | Steady, controlled |
On this exercise, very heavy sets often end because of grip or posture before the back muscles are truly challenged, so moderate loads are a practical default. That’s not a compromise: muscle growth has been shown across a broad spectrum of loads and rep ranges, provided sets are taken reasonably close to failure.
- As a main or secondary row on back or pull days
- After heavier two-arm rows, to train each side on its own
- In full-body or upper-body sessions where one landmine setup serves several exercises
- Paired with a vertical pull such as wide-grip pull-ups or lat pulldowns
Add a small plate once you can complete all sets at the top of your rep range on both sides with a square torso and controlled lowering. Progressive overload doesn’t always mean more weight: extra reps or a pause at the top count too. Logging both sides in a training diary makes it easier to spot and track side-to-side differences.
Single-Arm Landmine Row vs One-Arm Dumbbell Row
Both exercises are unilateral rows that train the same main muscles. The table below shows where they differ:
| Feature | Single-Arm Landmine Row | One-Arm Dumbbell Row |
|---|---|---|
| Equipment | Barbell, landmine or corner, plates | Dumbbell and flat bench |
| Bar path | Fixed arc around the anchor | Free; the lifter controls the path |
| Body support | Free hand on the thigh, knee, or a bench | Hand and knee on the bench (classic version) |
| Trunk demand | Higher; standing hinge with partial support | Lower; the bench stabilizes the torso |
| Grip | Thick bar or handle, neutral | Standard dumbbell handle |
| Range of motion | Limited by plate diameter | Usually limited only by arm length and bench height |
| Load increments | Small plates allow fine steps | Depends on available dumbbell jumps |
| Best for | Unilateral back training with an anti-rotation challenge | Strict unilateral back training with stable support |
The main differences are support and resistance path. In the classic dumbbell row, the bench carries part of your body weight, so the trunk usually has less to stabilize and you can focus entirely on the pull. On the landmine row, you hinge yourself and the bar follows a fixed arc, which adds a stability challenge but slightly restricts arm movement.
Neither exercise is better overall, and you can’t directly compare their loads. Many lifters use both: the dumbbell row for strict, supported back work and the landmine row when they want more trunk involvement or finer loading steps. For more ideas on rows like these, see our list of the best exercises for developing back thickness.
Final Thoughts
The single-arm landmine row is a simple, versatile unilateral row that trains the lats, mid-back, and rear delts while asking your trunk to resist rotation. The key is a stable setup, a neutral spine, and an elbow that drives toward the hip while your chest stays square to the floor.
Use it as a main or accessory row, choose the grip and stance that match your goal, and progress in small steps on both sides. To understand which muscles are behind every rowing movement, read our guide to the muscles involved in pulling movements.
Frequently Asked Questions
What muscles does the single-arm landmine row work?
It mainly works the lats, middle trapezius, rhomboids, and rear delts, with help from the teres major and elbow flexors. The obliques, erector spinae, glutes, and hamstrings work as stabilizers.
Is the single-arm landmine row the same as the Meadows row?
No. The Meadows row is a related variation with a perpendicular stance and an overhand grip on the sleeve, which lets the elbow travel out to the side. The standard landmine row uses a neutral grip with the elbow closer to the body.
Do I need a landmine attachment?
Not necessarily. You can wedge one end of the bar into a secure corner and protect the wall with a towel. Make sure the bar can’t slide out during the set.
How much weight am I actually lifting?
In a simplified static model, with your hand near the loaded end, the vertical force needed to support the bar is roughly the weight of the plates plus half the bar’s weight. The real demand changes with bar angle, grip position, and joint positions, so landmine loads aren’t directly equivalent to dumbbell or barbell loads.
Should I stand beside the bar or straddle it?
For the single-arm version, stand beside the bar so it runs alongside your working side. Straddling the bar is typical for the two-handed T-bar row.
Which grip should I use?
A neutral grip near the loaded end, with your fingers clear of the plates and collar, is the standard choice. An overhand grip on the sleeve (Meadows-style) shifts work toward the upper back, and a handle can make the bar more comfortable to hold.
Is the landmine row easy on the lower back?
It is moderately demanding. You still hold a hip-hinged position, although the free hand on your thigh can share some of the work. If you need to unload the lower back, a chest-supported row is a better choice.
Is the landmine row better than the dumbbell row?
Neither is better overall. The landmine row adds an anti-rotation challenge and small loading steps, while the bench-supported dumbbell row offers more stability and a freer path.
Should the plates touch the floor between reps?
A light touch is fine, but don’t bounce or drop the plates. Lowering under control keeps tension on the back and protects the equipment.
