How to do a Meadow Landmine Row

Authored by Fitbod

About Meadow Landmine Row

Sets Logged
Popularity Rank
Back Strength
49 mSCORE 41st
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. Stand in a staggered stance with your leg closest to the landmine behind you.
  2. Lean forward to grasp the end of the landmine with your palm facing in towards you. Position your shoulder directly over the end of the landmine.
  3. Engage the muscles in your upper back to raise the landmine while allowing your elbow to flare out roughly 45-degrees away from the body.
  4. Tense your upper back to hold this position for a moment at the top of the movement.
  5. Slowly allow the weight to descend back to the starting position while maintaining tension in your upper back.
  6. Maintain good posture by keeping your back straight, shoulders back, and core engaged for stability.
  7. You should feel this exercise primarily in your upper back.

Common Mistakes

  • Resisting Lean

    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.

  • Over Recruiting Biceps

    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.

  • 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.

Reps & Weight: How much to lift

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