Reviewed by JP Michelsen, CPT, B.A. Kinesiology
This exercise is a variation on the more standard Dumbbell Row. Similar to other variations, this is a compound movement that primarily targets your back. The use of a landmine causes you to raise the weight in an arc, up and slightly away from your torso at the top of the movement. By targeting each side independently, you can ensure that you aren’t compensating for any weakness between sides.
Your core is responsible for stabilizing your upper body during this exercise. Because the resistance isn’t balanced between both sides, you’ll naturally engage your core to resist leaning to one side. Ensure that you’re only resisting the lean, and keeping your upper body stable. Don’t use your core to assist in performing the exercise.
While your biceps should be involved, you should be feeling a majority of the tension in your back. Try focusing on driving your elbow back instead of bringing the weight towards your chest. This mindset shift will help you recruit the proper muscle groups for this exercise.
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.
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