Landmine Row
The arcing bar path is easier on the lower back than a bent-over barbell row.
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 — 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; 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.