Landmine One-Arm Bent-Over Bench Row

One knee and one hand braced on a bench beside a landmine bar, the loaded end rowed to the hip with the other hand.

How to do it

Setup

Knee and hand on a flat bench, the landmine bar beside it, its loaded end gripped below the collar.

Steps

Row the bar's end to the hip, elbow along the body.
Squeeze the blade without twisting the torso.
Lower the end until the arm is long.

Common mistakes

Twisting the chest open to lift more: the shoulders stay square to the bench. Plates bumping the bench: set the bar farther out. Yanking from the bottom: a smooth pull every rep.

Breathing

Exhale on the row, inhale lowering.