Library / Upper Back
Single-Arm Landmine Meadows Row
Barbell · Horizontal Pull · Compound
Upper BackLats Rear DeltoidBicepsBrachialis Joint friendly
Default prescription & biomechanics
- Primary muscles
- Upper Back, Lats
- Secondary muscles
- Rear Deltoid, Biceps, Brachialis
- Equipment
- Barbell
- Movement pattern
- Horizontal Pull (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 8-12 reps per set
- Between-set interval
- 90 seconds rest
- Intensity & MET
- High (6.5 MET)
Step-by-step coaching cues
- Stand perpendicular to the thick sleeve of a landmine barbell and hinge at the hips.
- Rest your non-working forearm on your front thigh and row the bar sleeve with a pronated grip.
- Drive your elbow out and back to target the upper back, rhomboids, and teres major.
Joint & safety considerations
No specific joint contraindications are flagged for Single-Arm Landmine Meadows Row. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Band Bent Over Row | Bands swap | Bands |
| Bodyweight Inverted Row | Bodyweight swap | Bodyweight |
| Cable Bent Over Row | Cable swap | Cable |
| Cable One Arm Bent Over Row | Cable swap | Cable |
| Cable Seated High Row V Bar | Cable swap | Cable |
| Cable Seated One Arm Alternate Row | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.