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Landmine Row
PullCompoundBarbellBeginner
Muscles worked
Front
Back
Middle BackBicepsLats
Instructions
- 1Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
- 2Stand next to the bar, and take a grip with one hand close to the collar. Using your hips and legs, rise to a standing position.
- 3Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
- 4Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
- 5After a brief pause, return to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Landmine Row
The landmine row uses a floor-anchored bar to provide a fixed, natural path that's particularly comfortable for the back and shoulders. In a staggered stance, you pull the free end of the bar toward your hip while squeezing the shoulder blade, a unilateral movement that builds back strength and thickness while training anti-rotation core stability.
check_circleBenefits
- check_circleFixed, natural path that's comfortable on the shoulders
- check_circleUnilateral work that corrects imbalances
- check_circleAlso trains anti-rotation core stability
lightbulbExecution tips
- lightbulbKeep the hips and shoulders square to the floor
- lightbulbPull the elbow back rather than up
- lightbulbSqueeze the shoulder blade at the top without rotating the torso
warningCommon mistakes
- warningExcessive torso rotation to cheat the pull
- warningHips bobbing up and down during the movement
- warningToo short a range that limits the contraction
helpFrequently asked questions
Can this be done without a landmine attachment?expand_more
Yes, by wedging the end of the bar securely into a solid wall corner.
What's the advantage over the dumbbell row?expand_more
The bar's fixed path offers more stability and often allows heavier, safer loading.
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