Shoulders
Perpendicular Unilateral Landmine Row
A unique lateral-plane pull that develops thick rear deltoids and improves unilateral shoulder stability.
How to perform.
Follow the sequence — setup is half the lift.
Place one end of the barbell in a landmine swivel or a corner and stand perpendicular to the bar.
Hinge at the hips with a flat back and grip the end of the barbell sleeve with the hand closest to the weight.
Stagger your feet slightly to create a stable base and place your non-working hand on your thigh for support.
Pull the barbell upward by leading with the elbow until your upper arm is parallel with the floor.
Pause for a moment at the top of the movement to maximize the contraction in the rear shoulder.
Lower the weight under control until your arm is fully extended without letting the plates touch the floor.
Complete the set on one side before switching your stance and grip to the opposite arm.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the torso to rotate toward the bar during the pull
- Using momentum or jerking the weight upward to bypass the mid-point
- Pulling the elbow too high and impinging the shoulder joint
- Rounding the lower back instead of maintaining a neutral spine
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.