What equipment do you need for the landmine single arm row?

You need landmine to do the landmine single arm row.

What is a good landmine single arm row?

For men, a good landmine single arm row is about a 102.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 40 lb and elite lifters pass 182.5 lb. For women, the standards run from about 20 lb to 92.5 lb. The tier table above lists every rank from Bronze to Champion.

Back · Landmine

Landmine Single Arm Row

How to do the landmine single arm 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: Horizontal Row
Mechanic: Compound

Find more:Back exercises Barbell exercises

How to do it

Grip the end of a landmine bar with one hand. Pull the bar to your side, squeezing your lats, then lower it back down.

1Draw your shoulder blades down and back to initiate the movement; you should feel your lats contracting
2Pull from your back rather than your arms and feel your shoulder blades moving toward each other
3Move deliberately and with control rather than relying on speed or momentum

Common mistakes

Don't feel pain or strain in unrelated areas; adjust your load or range if you do
Don't yank with your arms or shrug your shoulders; avoid overarching your back
Don't use momentum or rush through the reps, quality trumps quantity