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Landmine Row
The Landmine Row is a strength exercise with a landmine for your back. Share of the load in the Zulta muscle model: lats (upper) 14%, mid traps 14% and rhomboids 14%.
Also known as: landmine t-bar row
How to do it
- Set one end of a barbell in a landmine base and load plates on the free end.
- Straddle the bar facing the plates and place a V-handle under the sleeve near the plates.
- Hinge at the hips with soft knees until the torso is at about 45 degrees.
- Row the handle to the lower chest, driving the elbows back.
- Lower the bar slowly until the arms are straight.
Tips
- Use smaller plates for a longer range before they hit the chest.
- Keep the back flat and the torso angle fixed.
Common mistakes
- Standing up with each rep.
- Rounding the lower back.
- Letting the plates touch the floor between reps.
Muscles worked by the Landmine Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding a hinge makes the lower back and hips work isometrically (Fenwick 2009). Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Landmine Row alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Landmine Row work?
Mainly the lats (upper), mid traps and rhomboids. The rear delts, lats (lower), biceps (long head), brachialis and biceps (short head) assist.
Is the Landmine Row good for beginners?
The Landmine Row is rated intermediate. If you are new, learn the Kneeling Iso Row first and build up from there.
What is a good alternative to the Landmine Row?
For example the Barbell Iso Row, Barbell Row and Kneeling Iso Row. They train mostly the same muscles, some with different equipment.
How do you make the Landmine Row harder?
Add weight or reps, or move on to the Kroc Row and Renegade Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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