Landmine One Arm Bent Over Row (Version 2)
The Landmine One Arm Bent Over Row (Version 2) targets your back, shoulders, and arms. This exercise improves strength and stability while promoting proper posture.
- Stand with your feet shoulder-width apart, holding the landmine handle with one hand.
- Bend at the hips and knees, keeping your back straight and core engaged.
- Pull the handle towards your hip, squeezing your shoulder blade at the top of the movement.
- Lower the handle back to the starting position with control.
- Repeat for the desired number of repetitions before switching arms.
How to perform the Landmine One Arm Bent Over Row (Version 2)
- Set up. Set up in a stable, balanced starting position appropriate for the Landmine One Arm Bent Over Row (Version 2) using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your trapezius.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your trapezius rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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