A unilateral back exercise using the loaded end of an anchored barbell. The bent-over position and thigh-supported free hand allow the working arm to pull while the trunk resists rotation.
Secure one end of a barbell in a landmine attachment and load the free end. Stand beside the loaded end with a stable stance and softly bent knees.
Hinge forward, keep your back neutral and brace your free hand on your thigh. Grasp the free sleeve with the working hand and let that arm extend downward.
Draw the elbow back beside your torso, bringing the loaded end toward the lower ribs without twisting or lifting the trunk.
Pause briefly at the top, then lower the bar under control until the arm is extended again.
Repeat on the same arm before changing sides. Keep the anchored end secure throughout.
Keep the nonworking hand on the thigh, as shown; this is not a bench-supported row.
Move through the shoulder and elbow while holding the torso angle steady.
Use a load that allows a controlled return without jerking the bar.
Rotating or rising through the trunk to complete the pull.
Shrugging the shoulder toward the ear.
Throwing the elbow far away from the torso.
Dropping the loaded end or losing the secure anchor.
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