Landmine Row (Single Arm)

Instructions

1. Set a barbell in a landmine and load the free end with a plate.
2. Stand perpendicular to the loaded side in a staggered stance and bend forward.
3. Grab the barbell sleeve with the near hand and let the loaded end hang an inch off the floor with your arm straight.
4. Brace your core, then pull the bar up and close to your side, squeezing your lat until your elbow reaches about 90 degrees.
5. Lower the bar slowly under control without rolling your shoulder forward at the bottom.
6. Finish the reps, then turn 180 degrees and repeat with the other arm.