Landmine Row: How-to, Tips & More
The Landmine Row is a intermediate compound exercise for your upper back. You do it with barbell and landmine attachment. It is a good fit when your goal is both strength and muscle growth.
Besides the upper back, it also works your lats and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Upper back
Primary
Lats
Secondary
Biceps
Secondary
How to do the Landmine Row
- Straddle a landmine bar and grip it near the plates with both hands.
- Hinge forward with a flat back.
- Row the bar to your chest.
- Lower with control.
Landmine Row tips
- Use a V handle under the bar for a neutral grip.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Barbell, Landmine attachment
Type
Compound
Landmine Row alternatives
More upper back exercises
Band Pull Apart
Resistance band
Bent Knee Suspension Row
Suspension trainer
Chest Supported Dumbbell Row
Dumbbells
Chest Supported T-Bar Row
Chest supported t bar row machine
Close Grip Cable Row
Cable machine
Dumbbell Bent Over Row
Dumbbells
Frequently asked questions
What muscles does the Landmine Row work?
The Landmine Row mainly works your upper back, with help from your lats and biceps.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Landmine Row good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Landmine Row?
You need barbell and landmine attachment.
Add Landmine Row to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon