Landmine Single Arm Row

IMG_8977.JPG

Form Friday

by Devin Sarno, NSCA-CPT

Exercises: Landmine Single Arm Row (Meadows Row)
Muscle Groups: Middle Back, Lats, Rear Deltoids,  Forearms
Importance: This row variation allows for you to lift a little heavier than your standard single arm row to help build back strength while also putting less strain on the low back.


Proper Form:

  1. Set up a landmine and load it with a barbell and your desired weight
  2. Approach the end of the bar with the weight loaded on it so that your right foot is perpendicular to the bar and your left foot (inside foot) is staggered slightly back
  3. Bend over at the waist and hinge at the hips so that your chest is almost parallel to the floor as you grab the end of the barbell with your left (inside) hand in an overhand grip
  4. Begin with your left arm fully extended while your right arm rests on your thigh for support
  5. Row the weight up by pulling your left elbow back so that your left hand comes up just outside of your chest
  6. Lower the weight back down in a slow controlled manner and repeat for desired number of repetitions
  7. Turn around an repeat on the right side

Progression/Regression: Single arm dumbbell row, T-Bar Row

Tips:

  • Keep your core tight
  • Exhale on the way up, inhale on the way down
  • Make sure you go to full extension before beginning the next rep

Sample Workout, 5 Rounds:

  • 10 Dumbbell Bench Press
  • 10 Meadows Rows (each side)
  • 15 Burpees
  • 30 Second Hollow Hold