How to Perform Single-Arm Landmine Rows

Ahem, attention all ye fitness enthusiasts and gym goers! Are ye ready to unleash the beast within and show those puny muscles who’s boss? Then gather round, my valorous comrades, for today’s topic is none other than the venerable single-arm landmine row! This exercise is like a frenzied battle cry for your lats, traps and biceps, leaving them quivering with fear (or was that excitement?) at the mere sight of it. With one arm stretching towards the heavens and the other pulling the weight towards your body, you’ll feel like a medieval warrior unleashing his fury with a battle axe. So strap yourselves in, dear friends, for we’re about to dive into the depths of an exercise that’s gonna make you feel like Hercules himself!

Exercise Instructions

This is an exercise that offers a unique twist upon the old row, both in terms of mechanics and results. Instead of utilizing two arms in order to lift the weight, this exercise is designed to ask you to use only one arm – making it more difficult yet ultimately more rewarding!
To begin, position yourself with feet shoulder width apart, facing away from the landmine unit. Securely attach one end of a barbell to it and then carefully load weight onto the empty end. Select an appropriate amount of weight that’ll challenge you but still be manageable – remember, slow and steady wins the race!
With your chosen arm, grab hold of the handle or plate loaded on the opposite end. Bend at your waist towards the landmine unit, keeping a neutral back throughout and then drive your elbow backwards as you row it up towards your stomach – squeezing those shoulder blades together until arm is fully extended behind body.
As with any exercise, control and form are key to getting the most out of it. So, make sure to follow through with the same level of care and attention when lowering the barbell/handle back down – not allowing it to touch the ground – while maintaining control throughout the entire movement throughout its range of motion (ROM). And don’t forget to switch arms after completing your desired number of reps!

As we come to the end of our discussion on the single-arm landmine rows, I am reminded of the fearless lumberjack, hacking away at a towering tree with a single stroke of the mighty axe. The same power and determination is required when performing this exercise. With variations that would make a contortionist envious, progression that could impress even the most seasoned athlete, and rest and recovery that would make a sloth blush, this style of rowing is a force to be reckoned with. Don’t let injury prevention be an afterthought – be as cautious as a cat crossing a busy street. So go forth, dear reader, and conquer the landmine row with the finesse of a ninja and the strength of a bulldozer.