A previous post explained how to perform a one arm landmine row with the body perpendicular to the bar. This post will explain how to perform the exercise with the body parallel to the bar. Both exercises are excellent alternatives to DB rows and ground-based single-arm exercises designed to strengthen the upper back, work the biceps and enhance core and shoulder stability. In the perpendicular row, the grip is outside the weight plate at the end of the bar. In the parallel row, the grip is inside the plate. Because the end of the bar is thicker than the bar, the perpendicular row will be slightly more effective for helping improve grip strength.
How to do it:
- Stand near one end of the bar with your body and feet parallel to the bar.
- The feet are approximately shoulder-width apart with the inside foot slightly back and the outside foot slightly forward.
- Both knees bent.
- The chest is just above parallel to the ground and the back is flat.
- The shoulder, arm and hand used for rowing are directly over the barbell with the hand slightly behind the weight plate.
- The elbow of the non-rowing arm is placed on the outside knee to help stabilize the lower back and pelvis.
- Set the core and maintaining a flat spine, row the barbell up, driving the elbow up and controlling the movement back down into a stretched position at the bottom.
- Perform the prescribed number of reps, rest 1-2 minutes, cross over the bar so that the opposite side is parallel to the bar and repeat the exercise.
- Do 3 sets of 6-10 reps on each side with 2-3 minutes rest between sets.
- Maintain a “neutral” spinal position throughout the movement.
- There should be a straight line from the back of the head to the sacrum.
- Keep the trunk as straight as possible throughout the movement to prevent rotation at the top and bottom of the movement.
- Push your hips back, keep your knees soft (don’t lock them out) and keep the core tight.
- Pull through the elbow, i.e., pull the elbow towards the hip, not past the hip.
- Pull and lower in a controlled manner, don’t jerk or drop the bar.
- To enhance range of motion, load the bar using smaller plates (10’s or 25’s). Smaller plates allow more room than larger plates for a deep stretch in the bottom position.
- If you don’t have access to a landmine apparatus, place the barbell in the corner between two walls and perform the exercise.
- Increase resistance by adding more weight.
- Use a split-stance to increase the distance between the inside and outside foot and the involvement of the hips and legs.
- Perform the exercise with the bar perpendicular to the body.
Gene Coleman, Ed. D., RSCC-E, FACSM, was the Head S&C Coach for the Houston Astros from 1978-2012 and is currently a strength and conditioning consultant for the Texas Rangers and Professor Emeritus in the Exercise and Health Sciences Program at the University of Houston – Clear Lake.