- Weight plates (as needed)
1. Setup:
- Position a barbell in a landmine attachment or secure it in a corner.
- Add a weight plate to the end of the barbell if desired.
2. Starting Position:
- Stand with your feet shoulder-width apart.
- Bend your knees slightly and hinge at your hips to lean forward, keeping your back flat and core engaged.
- Grasp the end of the barbell with one hand, using an overhand grip. Your arm should be fully extended towards the bar.
3. Body Position:
- Your torso should be nearly parallel to the ground.
- Keep your opposite hand resting on your knee or thigh for support.
- Let your non-working arm hang straight down.
4. Execution:
- Pull the barbell towards your waist, driving your elbow back while keeping it close to your body.
- Squeeze your shoulder blade at the top of the movement.
- Lower the barbell back to the starting position in a controlled manner.
5. Breathing:
- Inhale as you lower the barbell.
- Exhale as you pull the barbell toward your body.
6. Repetitions:
- Perform 8 to 12 repetitions on one side, then switch to the other arm.
- Complete 2 to 3 sets on each side.
Tips:
- Focus on controlling the movement rather than using momentum.
- Maintain a straight back and avoid rounding your shoulders.
- Keep your core engaged throughout the exercise to support your lower back.
