Single Arm Landmine Row

The single arm landmine row uses one end of a barbell fixed in a landmine attachment, which changes the resistance in a way a dumbbell cannot reproduce. The bar travels in an arc rather than straight up and down, so it stays close to the body through the whole pull and the latissimus dorsi remains under tension from the stretched position to the contracted one. The fixed pivot also means the load is partly supported by the floor, which reduces the total weight your lower back has to stabilise for a given amount of tension on the lat. That makes it a practical choice for people who want to row heavy without loading the spine the way a bent-over barbell row does. Hinge at the hips, keep the chest up, and drive the elbow back along your side rather than out to the side.