Landmine Row
- Primary muscleUpper Back
- EquipmentBarbell
- DifficultyIntermediate
- TypeIsometric
With one end of the bar anchored to the floor, the load travels in a shallow arc rather than straight up, which lets you row heavy from a hinge without the bar drifting away from your body. Plate diameter sets your range; smaller plates buy a deeper stretch. Its single-arm sibling adds an anti-rotation job this two-hand version skips.
How to do the Landmine Row
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Bend forward at the hips, keeping your back straight and chest up.
- Pull the barbell towards your lower chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Tip: On holds, squeeze hard and end the set before the position degrades; on rows, pause for a beat with the handle at your torso on every rep.
Muscles worked
Primary
Upper Back · Back
On rows the rhomboids and mid traps pull the shoulder blades together and should feel the strongest contraction at the top of each rep.
Common mistakes
- Losing the set position — whether it is a hold or a supported row, set the torso once and keep it there; when the position starts to drift, the set is over.
- Holding the breath — breathe steadily and brace on each exhale instead of trapping air.
- Shrugging on rows — pull the elbows back and down, keep the shoulders away from the ears and squeeze the shoulder blades together at the top.
- Chasing time or reps over quality — a 20 second hold with everything tight beats a minute of drifting, and a paused row rep beats three thrown ones.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Core stability | 3 × 20–45 s | 45–60 s |
| Endurance | 2–3 × 45–90 s | 60 s |
Machine and landmine rows work as a main pull movement, while holds go after the main lifts as accessory work. Superset a landmine row with a landmine press using the same bar.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Landmine Row work?
The Landmine Row primarily works the upper back. It also involves the biceps and forearms, which assist the movement and stabilise the joints.
Is the Landmine Row good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Landmine Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Landmine Row?
If you cannot do the Landmine Row, try the V Bar Landmine Row, the Reverse Grip Machine T-Bar Row or the Narrow Grip Alternating Machine Seated Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Landmine Row, a sensible starting point is core stability: 3 × 20–45 s with 45–60 s rest; endurance: 2–3 × 45–90 s with 60 s rest. Place holds at the end of the workout. Stop the set when form breaks, not when the timer runs out.
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