How to do a Landmine Row

Authored by Fitbod

About Landmine Row

Sets Logged
552,169
Popularity Rank
286th
Difficulty
Beginner
Back Strength
97 mSCORE 6th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. Stand upright with your feet shoulder-width apart and straddling the barbell. Face away from the landmine anchor.
  2. Brace your core to keep your spine neutral throughout the exercise.
  3. 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.
  4. 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.
  5. Lower the barbell back to starting position.

Common 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.

Reps & Weight: How much to lift

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.

  • beginner
    8
    reps
    30
    lbs
    1 Rep Max
    40
    lbs
  • intermediate
    8
    reps
    35
    lbs
    45
    lbs
  • advanced
    8
    reps
    40
    lbs
    50
    lbs

Enter your stats to calculate your Reps & Weight