Back · Landmine
Landmine One Arm Bent Over Row
How to do the landmine one arm bent over row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Landmine
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Wedge one end of a barbell into a landmine or corner and load the other end. Stand beside the loaded end, hinge forward at the hips with a flat back, and grip the bar near the sleeve with one hand. Pull the bar toward your hip by driving your elbow back and squeezing your shoulder blade, then lower under control. Finish the set, then switch sides.
- 1The lat and mid-back pulling the bar toward your hip
- 2Your shoulder blade squeezing back at the top
- 3A braced core and flat back holding the hinge
Common mistakes
- Twisting your torso or yanking with your biceps
- Rounding your shoulders or upper back
- Standing up out of the hinge to heave the weight
Muscles worked
The landmine one arm bent over row mainly works the lats and mid traps, with the biceps, forearms, lower back, lower abs, obliques, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Lower BackSupport
- Lower AbsSupport
- ObliquesSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the landmine one arm bent over row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.