How to do a Landmine Row
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Barbells
Landmine
Workouts with Landmine Row
Instructions for Proper Form
Landmine Row is a compound exercise that primarily targets the back, but also hits the shoulders and biceps. The use of the landmine causes the weight to arc towards the chest, rather than move in straight line. This is an excellent exercise for adding some variety to your rows, and is a great way to build muscle mass and strength.
- Stand upright with your feet shoulder-width apart and straddling the barbell. Face away from the landmine anchor.
- Brace your core to keep your spine neutral throughout the exercise.
- Hinge your hips backwards while slightly bending your knees and extended your arms to grip the barbell at the base of the barbell sleeve. Extend your hips to raise the barbell to knee height.
- Maintaining this position, flex your right elbows past your side until either your palm reaches your lower ribcage or a barbell plate touches your chest.
- Lower the barbell back to starting position.
Common Form Mistakes
Don’t Use Momentum
Extending your lower back can help you move more weight by recruiting additional muscle groups to help you build momentum. Keep your torso stable by engaging your core, and limit your movement to the desired exercise. You may need to reduce your weight to maintain proper form.
Back Flat
Keeping your back flat is essential to maintaining proper form with this exercise. It’s very common to see your back start to round as you become fatigued. Focus on keeping your core engaged, and shoulders back.
Weight & 1 Rep Max Calculator
Average Landmine Row standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps40lbs1 Rep Max50lbs
- intermediate8reps55lbs70lbs
- advanced8reps70lbs90lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Landmine Row
1. Cable Row
99.8 mSCORESWAPPED 2,550 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
2. Dumbbell Row
99.9 mSCORESWAPPED 2,397 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
3. Lat Pulldown
100 mSCORESWAPPED 2,185 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
4. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 1,304 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
5. T-Bar Row
81.2 mSCORESWAPPED 936 TIMEST-Bar Row is a compound movement that primarily targets your back but also engages the shoulders and biceps. By using a T-Bar, you have a more stable grip and can lift heavier weights compared to other row variations. The fixed bar path helps maintain proper form, making this exercise a great choice for building back strength and muscle mass.
- Intermediate
- Back
- T Bar
6. Bent Over Barbell Row
97.1 mSCORESWAPPED 890 TIMESBent Over Barbell row is a compound movement that primarily targets your back, but also hits your shoulders, traps, and biceps. The use of a barbell adds more stability to this movement compared to something like dumbbells which can help you focus on exerting strength rather than stabilizing the movement. It’s a great exercise for building strength, and can be a way to start learning more advanced exercises like Olympic Lifts.
7. Machine Row
95.6 mSCORESWAPPED 788 TIMESLike other row variations, this is a compound exercise that primarily targets your back. Unlike other variations, using a machine restricts your range of motion, and adds a ton of stability to the movement. This is excellent exercise for learning or practicing the movement of a seated row.
8. Hammerstrength Iso Row
93 mSCORESWAPPED 591 TIMESHammerstrength High Row is a compound exercise that primarily targets your back. This movement is fairly similar to other seated rows, however the Hammerstrength Machine will restrict your range of motion to an arc, rather than a straight line. The machine also adds stability to the movement, which allows you to focus your attention on exertion rather than stability.
9. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 536 TIMESDumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.
10. Kettlebell Alternating Row
65.1 mSCORESWAPPED 526 TIMESKettlebell Alternating Row is a compound exercise that primarily targets the back, but also hits the shoulders and biceps. By alternating sides after each rep, you give your muscles a brief moment to recover in the middle of your set, while also allowing you to focus your attention on the side that’s performing the movement. This is a great exercise for building muscle mass and strength.