If you’re like most men, you probably focus on your “mirror muscles”—the ones on the front of your body—during workouts. Neglecting your back, however, can cause almost every upper-body lift to suffer. Turn your workout around with the single-arm landmine row.
This version of the bent-over row zeroes in on the muscles in your upper- and mid-back, which are key for stabilizing your shoulder joints, says BJ Gaddour, C.S.C.S., creator of 10-Minute Torchers. Strong, stable shoulders allow you to lift heavier weight in nearly every upper-body exercise, from the arm curl to the bench press.
Ready to try it? Watch the video to learn how to perform the single-arm landmine row with perfect form.
Most gyms have a landmine installed. Keep an eye out for something that resembles a baseball home plate with a metal tube attached to the top. You’ll secure one end of a barbell inside the tube. No landmine? Wrap a towel around one end of the barbell and wedge it into a corner, as shown in the video above.
By Kelsey Cannon