Strength

Unilateral Barbell Landmine Row

The Unilateral Barbell Landmine Row boosts upper body strength, particularly in the back and shoulders. This one-arm exercise enhances balance and muscle development, improves posture, aids rehabilitation, and increases endurance.

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Unilateral Barbell Landmine Row instructions

Step-by-step instructions

Stand perpendicular to the end of a barbell that is resting on the floor against a secure surface. This position is known as the 'landmine'.

Bend your knees slightly and lean forward from the waist. Pick up the end of the bar with your right hand.

Pull the bar up to your rib cage, keeping your elbow close to your body.

Slowly lower the bar back down in a controlled fashion.

Complete your set on this side, then switch to your left hand.

Stand perpendicular to the end of a barbell that is resting on the floor against a secure surface. This position is known as the 'landmine'.

Bend your knees slightly and lean forward from the waist. Pick up the end of the bar with your right hand.

Pull the bar up to your rib cage, keeping your elbow close to your body.

Slowly lower the bar back down in a controlled fashion.

Complete your set on this side, then switch to your left hand.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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