Meadow Landmine Row
10 reps
Pull the landmine up and slightly out from your side, then lower it under control.
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Meadow Landmine Row
A single-arm row using a landmine setup that mainly builds the upper back. The bar's arc lifts the weight up and away from your torso at the top, giving a strong contraction. Working one side at a time keeps you from favoring your stronger arm and forces your core to fight rotation.
How to do it
- 1
Stand in a staggered stance with the leg nearest the landmine set behind you.
- 2
Hinge forward and grip the end of the bar with your palm facing in, positioning your shoulder over the bar.
- 3
Drive with your upper back to lift the bar, letting your elbow flare out to about 45 degrees.
- 4
Squeeze your upper back and hold briefly at the top.
- 5
Lower the bar back down slowly while keeping tension in the upper back.
- 6
Finish your reps, then switch sides, keeping your back flat and core braced throughout.