Landmine row performed leaning chest-first against an inclined bench positioned over the anchored bar, removing the hinge/balance demand entirely for a strict, spine-friendly landmine pulling movement.
Demo: General Landmine Technique Tutorial
Sets
3
Reps
10-15
Rest
1:30
Contraindications
None significant — one of the safest heavy-loading row options available.Setup
Position an inclined bench directly over or straddling a landmine-anchored barbell so the chest rests against the bench pad. Grip the bar or attached handles below.
Execution
- 1Rest the chest fully against the bench for support
- 2Row the bar/handle up toward the chest, elbows driving back
- 3Squeeze the shoulder blades at the top
- 4Lower under control back to full extension
Key cues
- Chest stays pinned to the bench the whole set
- No body English needed or wanted here
- Elbows drive back, not out to the sides
- Full stretch every rep at the bottom
Common faults
- Bench height/angle mismatched to the landmine, limiting range of motion
- Pushing off the bench with the feet to cheat extra momentum
- Shrugging instead of retracting the shoulder blades
- Grip slipping on the bar — use a strap or handle attachment
Tweaks
- Single-arm chest-supported landmine row
- Wide-grip version to bias upper back over lats
- Add a pause at the top of each rep
Regressions
Muscles
Primary: Latissimus Dorsi, Rhomboids
Secondary: Rear Deltoids, Biceps Brachii, Trapezius
Notes
Combines the landmine's back-friendly arc with the chest-supported row's total removal of spinal loading — a strong option for lifters managing low back issues.
Sources
- T Bar Rows: The Back Building Landmine Exercise - Gymshark
- Renaissance Periodization - Chest Supported Row for Back Hypertrophy
Attribution: Renaissance Periodization / General Strength Canon