Liftsmith

One-arm landmine row

A compound exercise for the lats and upper back, with help from the biceps, rear delts. Equipment: barbell.

Orbit
Drag to rotate

WorksLatsUpper backBicepsRear delts

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

  1. Setup: Stand side-on to the bar end in a staggered stance, hinge forward.
  2. Row the bar end to the hip
  3. Let the shoulder stretch forward at the bottom

Muscles worked

One-arm landmine row: 3D figure mid-rep with the lats and upper back highlighted

Equipment

Alternatives

Exercises that train the same main muscles. See all one-arm landmine row alternatives.

More lats exercises

Put the one-arm landmine row in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

Start free in your browser

Get one-arm landmine row in your plan

Start free