Landmine One Arm Bent-Over Row
Expert Advice
Keep your back flat and core engaged throughout the exercise to protect your lower back and ensure proper muscle activation.
How-to-do Steps
- Stand perpendicular to the landmine bar with your feet shoulder-width apart.
- Bend at the hips to lean forward, keeping your back straight.
- Grasp the end of the bar with one hand and let it hang at arm's length.
- Pull the bar towards your side, keeping your elbow close to your body.
- Lower the bar back to the starting position with control.
- Repeat for the desired number of repetitions before switching arms.
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Muscles Worked
Landmine One Arm Bent-Over Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Landmine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders30%
Lats30%
Traps20%
Secondary
Biceps10%
Forearms10%
Equipment
Landmine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Landmine One Arm Bent-Over Row work?
Landmine One Arm Bent-Over Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Landmine.
How many sets and reps should I do for Landmine One Arm Bent-Over Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Landmine One Arm Bent-Over Row suitable for beginners?
Landmine One Arm Bent-Over Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
