One Arm Landmine Row Watch all active muscles when performing the One Arm Landmine Row exercise. The latissimus dorsi together with other shoulder extensors extend the shoulder joint. The latissimus dorsi extends the shoulder, the trapezius retracts the scapula, and the core muscles stabilize the thorax. 1. The first part of the movement is shoulder extension, the main extensor is the latissimus dorsi. The rear deltoid assists in shoulder extension. 2. In the second part, if we continue the move

Landmine Row Variations (KNOW THE DIFFERENCE!) If you perform single-arm landmine rows, the focus is primarily on the lats, with some engagement of the traps for stability. Using a V-handle for bilateral landmine rows shifts more emphasis to the middle-to-lower traps, while still heavily recruiting the lats. Gripping the barbell sleeve (end of the barbell) places greater emphasis on the rear delts and the upper-to-middle traps, altering the movement mechanics to target the upper back more. Exerc

⚡ Landmine Row Variations You Need ⚡ Not all rows are created equal - the way you grip changes the way your back grows. Here’s how to make every rep count: 🔹 Single-Arm Landmine Row Locked in on one side at a time = pure lat isolation. Perfect for building width and fixing imbalances. 🔹 V-Handle Landmine Row More mid- and lower-trap activation. Great for thickness, stability, and keeping the upper back stacked with strength. Use both variations in your program to build a complete, balanced bac