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Single Arm Landmine Row (Build Your Upper Body) Expert Guide

Are you looking for an effective exercise that works multiple muscle groups and helps you burn calories? Single Arm Landmine Row is an ideal full-body exercise that can help you achieve your fitness goals. This challenging exercise requires you to use a barbell in a bent-over position and then row it from one side to the other.

Here at FitGAG, we’ve put together our expert guide to help you master the Single Arm Landmine Row and reach your fitness goals. With this exercise, you can target your back, shoulders, biceps, and core, making it an excellent addition to any workout routine.

Table of Contents

Exercise Information

The Single Arm Landmine Row is a resistance training exercise that targets the back muscles. This exercise involves using a barbell to add resistance throughout the entire range of motion, increasing muscle activation in the targeted muscles. Let’s take a look at some general information about this exercise:

Level

The Single Arm Landmine Row is a beginner-level exercise that is suitable for individuals of all fitness levels.

Equipment

To perform the Single Arm Landmine Row, you will need a barbell.

Type of Exercise

The Single Arm Landmine Row is an isolation exercise that targets the muscles in the back, involving a single-joint movement that mainly focuses on one specific muscle group.

Single Arm Landmine Row: Working Muscles

The Single Arm Landmine Row is an isolation exercise that primarily targets the muscles of the back. This exercise involves using a barbell and a landmine attachment to add resistance to the traditional rowing motion. In this section, we will discuss the primary and secondary muscle groups that are involved during the Single Arm Landmine Row exercise.

Primary Muscle Group: Back

The primary muscle group targeted during the Single Arm Landmine Row exercise is the back, including the latissimus dorsi, teres major, and rhomboid muscles. These muscles are responsible for the rowing motion, which is the primary motion of the Single Arm Landmine Row exercise.

Secondary Muscle Group: Biceps & Shoulders

In addition to the primary muscle group, the Single Arm Landmine Row exercise also engages the muscles of the biceps and shoulders. The biceps are involved in the rowing motion to stabilize the elbow joint, while the rotator cuff muscles and middle deltoid muscles are engaged to maintain proper posture.

By engaging both the primary and secondary muscle groups, the Single Arm Landmine Row exercise provides a comprehensive upper body workout. This makes it an effective exercise for building back, biceps, and shoulder muscle strength and size, improving posture and stability, and developing functional fitness for activities in daily life.

Stay tuned for the next section, where we will discuss the benefits of the Single Arm Landmine Row exercise.

Benefits of Single Arm Landmine Row

Single Arm Landmine Row is an exercise that targets your upper back, shoulder and core muscles, and offers several benefits. Here are five benefits of incorporating this exercise into your fitness routine:

  • Improved Posture: Single Arm Landmine Row helps improve your posture by strengthening your upper back and core muscles, and improving your overall upper body alignment.
  • Enhanced Muscle Recruitment: Single Arm Landmine Row engages more muscles in your upper back and shoulders, as well as your core, which can help improve overall functional strength and movement patterns.
  • Increased Range of Motion: Single Arm Landmine Row allows you to work your upper body and core through a full range of motion, which can help improve your overall upper body and core flexibility.
  • Reduced Risk of Injury: Single Arm Landmine Row can help improve your overall joint stability and reduce the risk of injury and strain on your upper back, shoulder and core muscles.
  • Variation and Progression: Single Arm Landmine Row can add variation to your upper body and core workouts, which can help prevent boredom and stimulate new muscle growth. Additionally, the exercise can be made more challenging by using a heavier weight or increasing the number of reps.

By incorporating Single Arm Landmine Row into your fitness routine, you can enjoy these benefits and more. However, it’s important to start slowly and progress gradually to avoid injury and ensure proper form. Additionally, it’s important to incorporate a variety of exercises into your fitness routine to ensure you’re targeting all muscle groups and avoiding boredom.

Single Arm Landmine Row: Step-by-Step Instructions

The single arm landmine row is an exercise that targets your upper back and rear shoulder muscles. Here are the step-by-step instructions for performing the single arm landmine row:

Starting Position:

  • Stand with your feet shoulder-width apart, facing the landmine.
  • Grasp the end of the barbell with one hand.
  • Your arm should be straight and your palm should be facing inwards towards your body.
  • Your other arm should be outstretched in front of you for balance.

Now, let’s move on to the step-by-step instructions for the single arm landmine row:

  1. Begin by driving the barbell up towards your chest, squeezing your shoulder blades together as you do so.
  2. Make sure to keep your arm straight throughout the movement.
  3. Pause briefly at the end of the movement, when your hand is just outside your chest.
  4. Slowly release the barbell and bring your arm back to the starting position.

Repeat the movement for the desired number of repetitions.

Single Arm Landmine Row – Proper Form and Technique

The Single Arm Landmine Row is an effective exercise that targets the muscles in the back, core, and arms. This exercise is performed using a barbell or landmine machine and proper form and technique are important to avoid injury and achieve maximum results.

Starting Position

  • Stand with your feet shoulder-width apart and the barbell or landmine machine in front of you.
  • Hold the barbell or landmine in one hand, with your arm extended straight out in front of you.
  • Engage your core muscles and maintain a stable base.

Proper Form and Technique

  • Pull the Barbell or Landmine Back: Pull the barbell or landmine back towards your body, keeping your arm straight and your elbow slightly bent.
  • Keep Your Core Engaged: Keep your core muscles engaged throughout the exercise to provide stability and maintain proper form.
  • Return to the Starting Position: Return to the starting position by releasing the barbell or landmine back to the starting position.
  • Breathe Deeply: Breathe deeply and regularly throughout the exercise to maintain your energy and focus.
  • Gradually Increase Intensity: Gradually increase the number of repetitions or sets of the exercise over time as your back muscles become stronger.
  • Incorporate into Your Routine: The Single Arm Landmine Row can be a great addition to your back and arm training routine, helping you to build strength and muscle effectively.

By following these tips, you can perform the Single Arm Landmine Row with proper form and technique, building and strengthening your back and arm muscles effectively while minimizing the risk of injury. Remember to start slowly, focus on your breathing, and gradually increase the difficulty and intensity of the exercise over time.

Frequency and Progression: How to Get the Most Out of Your Single Arm Landmine Row Workouts

The Single Arm Landmine Row is a strength-training exercise that focuses on the muscles of the back, specifically the lats, rhomboids, and rear deltoids. In this section, we will discuss how to properly incorporate the Single Arm Landmine Row into your workout routine and how to progress with this exercise over time.

Frequency

To see significant results with the Single Arm Landmine Row, it is recommended to perform this exercise 2-3 times a week. However, it is important to listen to your body and avoid overtraining. If you feel any pain or discomfort, stop the exercise immediately. You can also alternate between the Single Arm Landmine Row and other upper back exercises, such as seated cable rows or bent-over barbell rows.

Progressive Overload

To progress with the Single Arm Landmine Row, it is important to gradually increase the difficulty of the exercise over time. Start with a lighter weight and gradually increase the weight as you become stronger. Another way to progress is to decrease the rest time between sets or increase the number of repetitions. Gradually increase the weight and reps/sets and avoid adding too much too quickly.

Mix It Up

To prevent boredom and keep your Single Arm Landmine Row workouts fresh, it is important to mix up your exercise routine. You can perform the Single Arm Landmine Row with different weights or vary the number of reps and sets. You can also incorporate other upper back exercises, such as face pulls or reverse flyes.

Proper Form

Proper form is essential when performing the Single Arm Landmine Row to avoid injury and get the most out of the exercise. Start by standing to one side of the barbell with your feet shoulder-width apart. Bend your knees slightly and lean forward, keeping your back flat and core engaged. Grip the barbell with one hand and row the weight up to your chest. Squeeze your shoulder blades together at the top of the movement. Return to the starting position by slowly lowering the weight. Keep your core engaged and your back straight throughout the movement.

Track Your Progress

To ensure you are making progress and staying on track with your Single Arm Landmine Row workouts, it is important to track your progress. Keep a workout journal or use a fitness app to log the weight, reps, and sets for each exercise. This will help you identify areas where you need to improve and keep you motivated to continue pushing yourself.

Incorporating the Single Arm Landmine Row into your upper back workout routine can be a great way to build strength and improve your posture. By following these tips for frequency, progressive overload, and proper form, you can ensure that you are getting the most out of your Single Arm Landmine Row workouts and reaching your fitness goals.

Mistakes of Single Arm Landmine Row Exercise

The single arm landmine row exercise is a great way to target the muscles in your back, arms, and core. However, like any exercise, there are common mistakes that can reduce its effectiveness and increase the risk of injury. Here are five mistakes to avoid during the single arm landmine row exercise:

  • Not using proper form: Using poor form during the single arm landmine row exercise can reduce its effectiveness and increase the risk of injury. It’s essential to maintain proper alignment of the spine, shoulders, and hips throughout the exercise.
  • Using too much weight: Using too much weight during the single arm landmine row exercise can increase the risk of injury and reduce its effectiveness. Instead, focus on using a weight that allows you to maintain proper form.
  • Not using a full range of motion: Neglecting to use a full range of motion during the single arm landmine row exercise can reduce its effectiveness. Make sure to fully extend and bend your arm at the elbow throughout the exercise.
  • Not engaging the back muscles: Engaging the back muscles is essential to ensure that you are targeting the correct muscles during the single arm landmine row exercise. Failure to engage these muscles can reduce the effectiveness of the exercise.
  • Not using proper breathing: Using improper breathing technique during the single arm landmine row exercise can reduce its effectiveness and increase the risk of injury. Make sure to exhale as you row the weight and inhale as you return to the starting position.

By avoiding these common mistakes, you can ensure that you are getting the most out of your single arm landmine row exercise while reducing the risk of injury. Remember to use proper form, use an appropriate weight, use a full range of motion, engage the back muscles, and use proper breathing throughout the exercise. With consistent practice, you can improve your back strength and develop better posture with the single arm landmine row exercise.

Variations of Single Arm Landmine Row: Add Challenge to Your Upper Body Training

Single Arm Landmine Row is a great exercise to help target and strengthen your upper back and shoulder muscles. However, doing the same exercise every day can become monotonous over time. Here are some variations to add challenge and variety to your training routine and challenge your upper body muscles in different ways:

Alternating Single Arm Landmine Row

This variation involves performing the exercise with one arm at a time, alternating between each side. This variation adds more challenge to your balance and stability and targets your upper back and shoulder muscles from a different angle. Be sure to keep your core engaged and your knees slightly bent as you perform the exercise.

Single Arm Landmine Row with Resistance Bands

This variation involves using heavier resistance bands to add extra resistance and challenge your upper back and shoulder muscles. Be sure to use proper form and technique and avoid jerking or pulling the bands.

Single Arm Landmine Row with Pause

This variation involves pausing for a few seconds at the end of each repetition, which challenges your upper back and shoulder muscles and improves your overall muscular endurance. Be sure to keep your core engaged and your knees slightly bent throughout the exercise.

Single Arm Landmine Row with Isometric Hold

This variation involves holding the fully contracted position of the exercise for a few seconds, which challenges your upper back and shoulder muscles and improves your overall muscular endurance. Be sure to keep your core engaged and your knees slightly bent throughout the exercise.

Single Arm Landmine Row with Overhead Press

This variation involves adding an overhead press to the exercise, which targets your upper back and shoulder muscles and improves your overall upper body strength and stability.

Incorporating these variations into your Single Arm Landmine Row routine can help you add challenge and variety to your upper body training and achieve greater gains in overall upper body strength and athletic performance. As always, make sure to use proper form and technique to avoid injury.

Single Arm Landmine Row: Tips and Tricks for Building Stronger Back and Shoulders

The Single Arm Landmine Row is a great exercise for targeting your back and shoulder muscles. In this section, we’ll share some tips and tricks to help you perform the Single Arm Landmine Row correctly and get the most out of it.

  • Warm-Up: Before performing the Single Arm Landmine Row, it’s important to warm up your entire upper body. You can do this by performing some light cardio or dynamic stretching, such as arm circles.
  • Use the Right Equipment: To perform the Single Arm Landmine Row, you need a landmine apparatus. Make sure you choose the right weight for your needs and follow the manufacturer’s instructions for use.
  • Proper Form: Maintaining proper form is crucial when performing the Single Arm Landmine Row. Begin by placing one end of the bar in the landmine apparatus and the other end in your hands. Keeping your arms straight, pull the bar up to your chest, then slowly return to the starting position.
  • Engage Your Back and Shoulders: To perform the Single Arm Landmine Row correctly, you need to engage your back and shoulder muscles. Focus on squeezing your shoulder blades together as you pull the bar up.
  • Use the Right Repetition Range: Aim to perform 2-3 sets of 8-12 reps with the Single Arm Landmine Row.
  • Mix it Up: Mixing up your Single Arm Landmine Row routine can help keep your workout fresh and challenging. You can try different variations, such as changing the weight or using a different hand position.
  • Stretch Afterwards: After performing the Single Arm Landmine Row, it’s important to stretch your entire upper body, especially your back and shoulders.
  • Listen to Your Body: As with any exercise, it’s important to listen to your body and avoid pushing beyond your limits. If you feel any discomfort or pain, stop the exercise immediately.

Incorporating these tips and tricks into your Single Arm Landmine Row routine can help you get the most out of this exercise and achieve stronger back and shoulder muscles. Remember to always maintain proper form, engage your back and shoulder muscles, and listen to your body. With time and practice, you’ll be able to perform the Single Arm Landmine Row like a pro and enjoy the benefits of stronger and more toned back and shoulders.

Incorporating Single Arm Landmine Rows into Your Workout Routine for Maximum Effect

Single arm landmine rows can be a great exercise for strengthening your lats, back, and core muscles. Here are some tips to help you incorporate this exercise into your workout routine for maximum effect:

  • Warm-up properly: Before doing single arm landmine rows, it’s important to warm up your upper body with exercises like arm circles, push-ups, and shoulder rotations.
  • Use proper form: To perform single arm landmine rows, stand to the side of a barbell and hold it with one hand at shoulder height. Bend your knees slightly and lean forward, keeping your back flat. Then, pull the barbell towards your chest by squeezing your shoulder blades together and bringing your elbow up and in. Return to the starting position and repeat.
  • Mix up your routine: Don’t just perform single arm landmine rows in isolation. Mix it up by incorporating other exercises that target your lats, back, and core muscles, such as bent over rows, pull-ups, and planks.
  • Use progressive overload: To continue to see progress, you’ll need to use progressive overload, which means gradually increasing the weight or repetitions over time.
  • Don’t overdo it: It’s important to give your muscles time to recover, so don’t overdo it with single arm landmine rows. Aim to perform the exercise for 2-3 sets, 1-2 times per week.
  • Focus on your breathing: It’s important to regulate your breathing throughout the exercise to ensure that you’re getting enough oxygen to your muscles. Inhale as you pull the barbell towards your chest and exhale as you return to the starting position.
  • Engage your core: To get the most out of single arm landmine rows, make sure to engage your core muscles, including your abs and lower back. This will help you maintain proper form and prevent injury.
  • Rest between sets: Allow your muscles time to recover between sets. Rest for 60-90 seconds between sets to ensure that you’re performing each rep with proper form.
  • Incorporate single arm landmine rows into your workout routine: In addition to incorporating single arm landmine rows into your workout routine, consider doing them as part of a superset or a circuit to challenge your muscles even more.

By incorporating these tips into your workout routine, you’ll be well on your way to maximizing the benefits of single arm landmine rows and achieving stronger lats, back, and core muscles.

Ultimate Workout Plan for Single Arm Landmine Row

Single Arm Landmine Row is a great exercise for strengthening your back and core muscles. Here’s a one-week workout plan to help you incorporate Single Arm Landmine Row into your routine:

Day 1: Warm-up

  • Warm-up: 5-10 minutes of cardio
  • Single Arm Landmine Row: 3 sets x 10-12 reps (each side)
  • Dumbbell Chest Flyes: 3 sets x 10 reps
  • Seated Rows: 3 sets x 10 reps
  • Bicep Curls: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Day 2: Rest Day

Day 3: Upper Body

  • Warm-up: 5-10 minutes of cardio
  • Single Arm Landmine Row: 3 sets x 10-12 reps (each side)
  • Lat Pulldowns: 3 sets x 10 reps
  • Shoulder Press: 3 sets x 10 reps
  • Hammer Curls: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Day 4: Rest Day

Day 5: Full Body

  • Warm-up: 5-10 minutes of cardio
  • Single Arm Landmine Row: 3 sets x 10-12 reps (each side)
  • Deadlifts: 3 sets x 12 reps
  • Pull-ups: 3 sets x 10 reps (attempt unassisted)
  • Calf Raises: 3 sets x 15 reps
  • Cool-down: 5-10 minutes of stretching

Day 6: Rest Day

Day 7: Upper Body

  • Warm-up: 5-10 minutes of cardio
  • Single Arm Landmine Row: 3 sets x 10-12 reps (each side)
  • Bench Press: 3 sets x 10 reps
  • Cable Rows: 3 sets x 10 reps
  • Tricep Pushdowns: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Remember to maintain proper form and technique when performing Single Arm Landmine Row. Keep your movements slow and controlled, and focus on engaging your back muscles throughout the exercise. With consistent practice and effort, you’ll be able to build a stronger and more stable back with Single Arm Landmine Row.

Conclusion

Single Arm Landmine Row is an excellent exercise for anyone looking to strengthen their back muscles and improve their posture. It’s important to use proper form when performing this exercise to ensure the best results and avoid injury. Make sure to keep your back straight and use slow, controlled movements throughout the exercise, and focus on engaging the back muscles for maximum contraction. If you’re ready to take your back workout to the next level, give Single Arm Landmine Row a try with our expert guide. Thanks for reading, and keep fit with FitGAG!

Author

  • Jessica Taylor Brown

    Jessica Taylor Brown is an accomplished American fitness expert, personal trainer, and author. With years of experience in the fitness industry, Jessica has helped many people achieve their fitness goals and transform their lives. Her expertise in strength training and bodybuilding has made her a valuable resource for readers of FitGAG. As an author at FitGAG, Jessica shares her knowledge and experience, providing readers with practical tips and advice on how to build muscle, burn fat, and achieve a lean and toned physique. Her passion for fitness and her commitment to helping others make her an exceptional fitness expert and a respected member of the FitGAG community.

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