Landmine Single Arm Row

Muscles Involved

The landmine single arm row primarily targets the muscles of the back, particularly the latissimus dorsi and rhomboids, which are essential for pulling movements. Additionally, this exercise engages the trapezius and infraspinatus, promoting upper back strength and shoulder stability. Secondary muscles activated include the biceps brachii, forearms, and core muscles, which provide stabilization and support during the rowing motion. This compound exercise contributes to overall strength development, particularly beneficial for athletes and anyone looking to enhance their upper body performance.

Top Mistakes

• Incorrect posture: Failing to maintain a straight back can lead to injury and reduces the effectiveness of the exercise.
• Using excessive weight: Lifting too heavy can compromise form, causing the individual to utilize momentum instead of muscle strength.
• Inadequate range of motion: Not pulling the barbell close enough to the body limits the engagement of the back muscles.
• Uneven pull: Pulling at an angle rather than in a straight path can throw off balance and reduce the effectiveness of the row.

Execution Tips

• Start with a light weight to master the form before progressing to heavier resistance.
• Position your feet shoulder-width apart and hinge at the hips while maintaining a straight back, ensuring your core is engaged.
• Grip the barbell with your working arm, keeping it in line with your shoulder; pull the weight towards your lower rib cage while keeping your elbow close to your body.
• Focus on squeezing your shoulder blades together at the top of the movement and slowly lower the weight back to the starting position, maintaining control throughout.

Workouts

The landmine single arm row can be incorporated into various workout routines to enhance back strength and overall upper body stability. A typical structure might include:

• Sets: 3 to 4 sets
• Reps: 8 to 12 reps per arm
• Pairing with complementary exercises such as push-ups or chin-ups can create a balanced upper body workout.
• Incorporate it into a circuit that includes exercises for the chest, shoulders, and legs for a well-rounded full-body regimen.

Conclusion

The landmine single arm row is a powerful and efficient exercise that builds strength in the back, enhances muscle symmetry, and improves core stability. By focusing on proper form and avoiding common mistakes, individuals can maximize the benefits of this move. Whether you’re aiming for muscle hypertrophy, functional fitness, or athletic performance, integrating this exercise into your routine will contribute significantly to your overall strength development and physical fitness goals.