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One-Arm Landmine Upright Row

IntermediateStrengthTier T3

You stand side-on to a barbell whose far end sits in a landmine fixture, holding the free end in one hand in front of your thigh. You pull the bar up toward your chest, then lower it.

Targets: Shoulder
Muscles: Deltoids, Upper Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Seat one end of the barbell in a landmine pivot.
  1. A man standing upright, his right hand holding the end of a landmine barbell low in front of his body.

    Step 1 of 3

    Stand side-on to the landmine with your feet under your hips. Hold the end of the bar in your right hand in front of your torso.

  2. The same man with his right elbow lifted out to the side and his hand holding the bar end just above chest height.

    Step 2 of 3

    Row the bar end up close to your body, driving your right elbow up and out to the side until your hand passes chest height.

  3. A man standing upright, his right hand holding the end of a landmine barbell low in front of his body.

    Step 3 of 3

    Stand side-on to the landmine with your feet under your hips. Hold the end of the bar in your right hand in front of your torso.

Safety Information

Keep the bar close to your body as you row. If you have a shoulder, elbow or wrist problem, ask a physical therapist or physician before attempting this exercise, because it lifts a loaded bar with the elbow raised. Stop and lower the bar under control if you feel a pinch, sharp pain or loss of grip at any point. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.