The landmine row is a very old school exercise but it’s still very beneficial for making maximum back gains. It’s a compound movement and you can load the bar with maximum poundages to really stimulate all upper posterior chain muscles. Now, there are several ways to perform the landmine row since you can use a v-bar or even one arm at a time.
So, be creative and experience the benefits of this movement with several variations. But, beginners should perform the exercise using both hands. This will help to develop proper form and allow you to progress safely and effectively. The landmine row is an exercise you don’t want to neglect so make sure to include it in your back routine.
In This Exercise:
- Target Muscles Group: All back muscles (Rhomboids, Trapezius, Erector Spinae, Latissimus Dorsi)
- Type: Strength
- Mechanics: Compound
- Equipment: Barbell, V-bar
- Difficulty: Beginner/Intermediate
Exercise Instructions
- Setup the barbell with plates and then bend down with your back straight and grip the bar with both hands between your legs.
- Then, pull the barbell upward and squeeze your back muscles while you exhale.
- Lower the bar back down until arms are extended and inhale.
- Complete the ideal number of reps for the exercise and repeat for desired sets.
Variations & Tips:
- You can use a V-bar rather than just gripping the barbell by itself. Or, you can train one arm at a time for unilateral development.
- Start light and develop good form before progressing to a heavier weight for muscle and strength-building benefits.
- The landmine row is a very effective upper posterior chain exercise as it works all of the back muscles.
Watch: How to do the landmine row
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