How to do a Landmine Row: Technique, Variations, and Benefits

The landmine row is a highly effective back exercise that targets your upper back, lats, and traps while engaging your core for stability. It's versatile, accessible, and can be performed with minimal gym equipment, making it a go-to workout for lifters of all levels.  

Whether you're new to landmine exercises or looking to refine your form, this guide provides a step-by-step breakdown of how to do landmine rows properly, along with variations and alternatives to enhance your workout. 

What is a Landmine Row? 

A landmine row involves anchoring one end of a barbell in a landmine attachment or corner, gripping the free end, and performing a rowing motion. This exercise focuses on your upper back and is a fantastic alternative to traditional barbell rows or dumbbell rows. By providing a more controlled range of motion, the landmine row reduces stress on your lower back, making it a safer option for those with mobility or injury concerns. 

How to Do a Landmine Row Properly 

To perform a landmine row with correct form, follow these steps: 

Set Up Your Equipment:  

• Anchor one end of a barbell securely in a landmine attachment, such as the REP Power Rack Landmine Attachment or REP Free Standing Landmine. 

• Load the free end of the bar with your desired weight. 

Get Into Position

• Stand facing the barbell with your feet shoulder-width apart. 

• Bend at the hips and knees, keeping your back straight, and hinge forward until your torso is roughly parallel to the floor. 

• Grip the barbell just below the weight plates with both hands, using an overhand grip. 

Engage Your Core 

• Before initiating the row, brace your core to maintain stability and prevent rounding your lower back. 

Execute the Row 

• Pull the barbell toward your chest by driving your elbows back. Focus on squeezing your shoulder blades together at the top of the movement. 

• Avoid jerking the bar or using momentum—keep the motion controlled and deliberate. 

Lower the Bar

• Slowly lower the barbell back to the starting position, fully extending your arms while keeping tension in your back muscles. 

Repeat 

• Perform 8–12 repetitions for 3–4 sets, adjusting weight as needed to maintain proper form. 

Key Tips for Proper Landmine Row Technique 

Maintain a Neutral Spine: Keep your back straight and avoid rounding to protect your lower back. 

Engage Your Core: Stabilize your core throughout the movement to maintain balance and control. 

Focus on the Squeeze: At the top of the row, emphasize squeezing your shoulder blades together to fully engage your upper back. 

Control the Weight: Avoid using momentum to lift the bar; instead, focus on a controlled motion to maximize muscle engagement. 

Landmine Row Muscles Worked 

Landmine rows primarily target the upper back, including the lats, traps, and rhomboids. Secondary muscles engaged include the rear delts, biceps, and core. This exercise is perfect for building a strong and well-defined upper back, essential for improving posture, reducing injury risk, and enhancing performance in other gym exercises. 

Landmine Row Variations 

• Single-Arm Landmine Row 
  
  

Hold the bar with one hand instead of both to isolate each side of your back. 

Stand perpendicular to the bar for added range of motion. 

Benefits: Improves muscle imbalances and engages stabilizers. 

• Landmine T-Bar Row 

Attach a T-bar handle to the barbell for a neutral grip. 

Allows for a more comfortable grip and better control during heavier lifts. 

• Meadows Row 

Perform a single-arm row with your body at a slight angle to the barbell. 

This variation places more emphasis on the lats. 

• Landmine Bent-Over Row 

Similar to the traditional landmine row but with a slightly wider stance and grip. 

Focuses on building overall back strength. 

Landmine Row Alternatives 

If you don’t have access to a landmine attachment or barbell, consider these alternatives: 

Dumbbell Rows: A versatile substitute that allows for similar back engagement. 

Seated Cable Rows: Mimic the pulling motion while sitting upright. 

Barbell Rows: A free-weight alternative that targets the same muscle groups. 

Why Include Landmine Rows in Your Workout? 

Landmine rows are an excellent addition to your back exercises because they offer a controlled movement that reduces strain on your lower back. They’re versatile and can be tailored to any fitness level with variations like the single-arm landmine row or Meadows row. Plus, the exercise can be integrated into a wide range of workouts, from strength training to conditioning circuits. 

Landmine Exercises to Try

 

Landmine rows aren’t the only landmine exercise worth adding to your routine. Here are a few other effective landmine exercises: 

Landmine Press: Targets shoulders and chest. 

Landmine Squat: Engages quads, glutes, and hamstrings. 

Landmine Deadlift: A safer variation of the traditional deadlift.  

Here are more ways to use a landmine in your workout. 

Equipment to Get You Started 

Ready to try landmine rows? Check out these great tools to enhance your workout: 

REP Power Rack Landmine Attachment: A secure, rack-mounted solution for performing landmine rows and other landmine exercises. 

REP Free Standing Landmine: Perfect for home gyms, this portable attachment doesn’t require a power rack, making it ideal for versatile training.  

Bottom Line 

The landmine row is a versatile and effective back exercise that builds strength, enhances posture, and targets key upper body muscles. By mastering proper technique and incorporating variations like the single-arm landmine row or Meadows row, you can optimize your workout and prevent plateaus.  

Whether you’re training for strength, endurance, or aesthetics, landmine rows deserve a spot in your back-day routine. With the right equipment, such as the REP Power Rack Landmine Attachment or REP Free Standing Landmine, you can take your landmine exercises to the next level and achieve your fitness goals.