Landmine Row
Elbow to the back pocket. The landmine row runs the bar on an arc, which is kinder to the lower back than a bent-over barbell row while still building the lats and upper back. Row the sleeve toward the hip with the elbow close. Standing too upright removes the angle that makes the exercise work, and the fixed path makes strictness easy.
Setup
- Barbell in a landmine, hinge over it, grip the sleeve or a handle.
- Flat back, soft knees.
How To Do It
- Row the sleeve toward the hip, elbow close to the body.
- Pull until the upper arm passes the torso.
- Lower to a full stretch.
Breathing
Exhale on the row.
Common Mistakes
- Standing too upright, when the angle is what makes the landmine work.
- Shrugging the weight instead of rowing it.
Programming It
Three to four sets of 8-12.
Why This Exercise Works
The landmine's fixed arc means the bar tracks the same path every rep, so the mid-back can work without the stabilising demand of a free bar. It also lets you row heavy from a position that is kinder to the lower back than a bent-over row.
Where You Should Feel It
Lats and mid-back, with the bar's fixed pivot supporting some of the load. It allows a heavier row than a free bar at the same torso angle.
Where It Fits in a Program
The arcing bar path is easier on the lower back than a bent-over barbell row. Build the day around it rather than fitting it in wherever there is a gap.
Progressing and Regressing It
To progress the landmine row: add a plate, or pause at the top of each rep. To regress it: reduce the load and raise the torso angle slightly.
Who It's For
Anyone building back thickness. The fixed path makes it easier to stay strict than a barbell row.
Equipment and Substitutions
As written here it uses a landmine and a barbell. No bar available? A dumbbell or machine version below trains the same muscles; you will move less total weight but the pattern survives.
Related Exercises
- Barbell Row · Back, Lats, Rear Delts
- Pendlay Row · Back, Lats, Rear Delts
- T-Bar Row · Back, Lats, Mid-Back
- Kettlebell Row · Back, Lats, Biceps
- Seal Row · Back, Rear Delts
- Band Row · Back, Lats, Biceps
- Inverted Row · Back, Lats, Biceps
- One-Arm Dumbbell Row · Back, Lats, Biceps
Common Questions
What muscles does the landmine row work?
The landmine row primarily trains the back, lats.
How many sets and reps should I do?
Three to four sets of 8-12.
What are the most common landmine row mistakes?
Most often: standing too upright, when the angle is what makes the landmine work; shrugging the weight instead of rowing it.
Do I need a landmine and a barbell to do this?
This version uses a landmine and a barbell, and it trains the back, lats. If there is no bar free, the dumbbell and machine versions below are honest substitutes. The bar mainly buys you load, not a different stimulus.
Is this safe if I have an existing injury?
The landmine row puts the shoulder and elbow under load through a range many people have lost, so a cranky shoulder usually objects here before anything else does. Pain that pinches at a specific point is worth assessing; ordinary training discomfort is not. Not medical advice.