Landmine row

Muscle group
Back
Equipment
Barbell
Primary muscles
Lats, Upper back
Secondary muscles
Biceps, Forearms, Rear delts
  1. Secure one end of a barbell in a landmine attachment or a corner. Load the other end with weight and place a V-grip handle under the bar, next to the plates.
  2. Straddle the barbell, hinge at your hips, and grip the handle with both hands. Your back should be straight and nearly parallel to the floor.
  3. Keeping your chest up and torso stationary, pull the handle towards your chest. Focus on driving your elbows back and squeezing your back muscles.
  4. Lower the weight with control until your arms are fully extended.

Tips

  • Hinge forward at the hips until your torso is nearly parallel to the floor and hold that angle throughout every rep, rather than gradually standing up as the weight rises.
  • Drive your elbows back and past your torso on each pull, then lower the handle with control until your arms are fully extended before beginning the next rep.
  • Keep your head in line with your spine by looking at a point on the floor a short distance ahead of you, rather than craning your neck up toward the ceiling.

Common mistakes

  • Jerking the handle upward with momentum instead of pulling it in a smooth, controlled arc causes the torso to bob up and down with each rep.
  • Pulling with the arms while letting the elbows flare out to the sides moves the bar away from the intended back-and-elbow-driven path.
  • Allowing the lower back to round as fatigue sets in changes the neutral spinal position established at setup.
FIREFUL logo

Make Every Set Count.

Plan your workouts, track every session, and see your progress over time.

Download on the App StoreGet it on Google Play