Landmine Rows | Gymacetamol

Muscles Worked

Primary

Back

Secondary

Biceps

Quick Cues

1

Angled press into the floor

2

Pull to your hip

3

Squeeze at the top

4

Control the eccentric

Equipment Needed

Landmine AttachmentBarbell

Set one end of a barbell in a landmine attachment or wedge it into a corner.
Stand straddling the bar, facing the loaded end.
Hinge forward at the hips and grip the bar near the plates with one or both hands.
Brace your core and keep your back flat.
Pull the bar up toward your chest, driving your elbow back.
Squeeze your back muscles at the top.
Lower the bar under control.
Repeat for the desired number of repetitions.

Common Mistakes

Rounding the lower back

Pulling with the arms instead of driving the elbows back

Standing too upright during the row

Pro Tips

Pull with one arm at a time for better range of motion

Stagger your stance for balance and brace your core against rotation

Squeeze your shoulder blade back at the top of each rep

Your Progress

Variations

T-Bar Row

Single-Arm Dumbbell Row

Meadows Row