Landmine Rows

Introduction

The Landmine Row is a versatile and highly effective compound exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius, while also engaging the biceps and core for stabilization. Utilizing a landmine attachment, which is a pivoting sleeve anchored to the ground, this exercise allows for a unique range of motion and a more natural, arc-like pulling path compared to traditional barbell rows. This can reduce strain on the lower back and shoulders, making it an excellent choice for lifters of all levels seeking to build strength and muscle mass in the upper body. The Landmine Row is particularly beneficial for those looking to enhance their pulling power and improve overall back development, while also offering a safer alternative for individuals with mobility or flexibility limitations.

Execution

How to Execute Landmine Rows

Setup

1. Position a barbell in a landmine attachment or securely wedge one end into a corner.
2. Load the free end of the barbell with the desired amount of weight plates.
3. Stand over the barbell with your feet shoulder-width apart, knees slightly bent.
4. Bend at the hips and slightly at the knees, keeping your back straight and chest up.
5. Grasp the barbell with both hands, using a close grip (hands close together).

Execution

1. Engage your core and maintain a neutral spine throughout the movement.
2. Pull the barbell towards your lower chest or upper abdomen by retracting your shoulder blades and bending your elbows.
3. Pause briefly at the top of the movement, squeezing your back muscles.
4. Slowly lower the barbell back to the starting position, fully extending your arms.
5. Repeat for the desired number of repetitions.

Finishing

1. Carefully lower the barbell to the ground.
2. Stand up straight, ensuring you maintain good posture.
3. Remove the weight plates and store the barbell properly.