14. Single-Arm Landmine Row

For most barbell exercises, you normally hold the middle of the bar. In this exercise, however, you’ll grab one of the thicker ends of the bar with one hand.

The extra diameter forces your fingers and thumb further apart, making it harder to grip.



Do it: Most gyms have a landmine installed. Keep an eye out for something that resembles a baseball home plate with a metal tube attached to the top. You’ll secure one end of a barbell inside the tube. (No landmine? Wrap a towel around the end of a barbell and wedge it into a corner.)



Grab the thick end of the barbell in one hand. Bend at your hips and knees to lower your torso until it’s almost parallel to the floor. Pull the bar to your upper abs by bending your elbow, pause, and then reverse the movement to return to the starting position.



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