Why is this exercise called perpendicular?

It is named so because your body stands at a 90-degree angle to the barbell, rather than facing it. This orientation changes the line of pull to target the posterior deltoid and upper back more effectively.

How heavy should the weight be for this movement?

This is an isolation-focused movement, so choose a weight that allows for 10 to 15 controlled repetitions. Focus on the squeeze of the shoulder blade rather than moving heavy loads.

Can I do this if I don't have a landmine attachment?

Yes, you can wedge one end of the barbell into a secure corner, ideally cushioned by a towel to prevent wall damage. The mechanics of the exercise remain exactly the same.

How to Do the Perpendicular Unilateral Landmine Row

Master the perpendicular unilateral landmine row with our guide. Build stronger shoulders and improved posture using these precise form tips and instructions.

How to Perform

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

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

Primary movers

Shoulders

Stabilizers

Upper Back
Trapezius
Biceps
Core

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Shoulders · Shoulders