Strength Training · Bodybuilding
Landmine Row
The landmine row is a bent-over row using the free end of an anchored barbell. It trains your back and arms while your trunk holds you steady.
- Intermediate
- Compound
- Moderate injury risk
- Rest 2 min
How to do it
- Straddle the bar with your feet about shoulder-width apart, facing the loaded end with the anchor behind you.
- Hinge forward at your hips with your knees slightly bent.
- Grip the shaft behind the loaded sleeve with both hands, or grasp a close-grip handle looped beneath the shaft.
- Lift the loaded end clear of the floor with your arms extended.
- Pull the loaded end toward your lower chest with your elbows close to your sides.
- Lower the bar under control until your arms are straight.
- After your final repetition, lower the plates to the floor by bending your hips and knees.
Form cues
- Brace your belly before each pull.
- Keep your neck aligned with your back.
- Keep your wrists straight.
- Exhale as you pull.
Common mistakes
- Standing up to move the weightKeep your torso at the same angle throughout each repetition instead of driving upward with your hips.
- Rounding your lower backMaintain your natural back curve rather than reaching farther by curling your spine.
- Shrugging at the topKeep your shoulders away from your ears as you finish the pull.
Safety
Excessive weight or fatigue can strain your lower back while you hold the bent-over position. An unsecured anchor or shifting plates can cause the bar to move unexpectedly.
- Secure the bar in a stable landmine attachment rather than an improvised corner.
- Use a collar to prevent plates from sliding.
- Start with a light load before increasing weight.
- End the set when you can no longer control the lowering phase.
Choose a chest-supported row or seek advice from a physiotherapist if holding the bent-over position causes back pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar (optional)
- Close-Grip Row Handle (optional)
- Landmine Attachment
- Weight Plate (optional)
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 2 min
Choose a weight that leaves about two controlled repetitions in reserve.