Landmine Row

PullBBLM

Bent-over row using a landmine-anchored barbell gripped near the collar with both hands (or a V-grip handle). The fixed pivot point produces a slightly arcing bar path that many lifters find more back-friendly than a free barbell row.

Demo: General Landmine Technique Tutorial

Sets

3

Reps

8-12

Rest

1:30

Contraindications

Same general low back cautions as a bent-over barbell row, though the fixed arc is often reported as more comfortable.

Setup

Anchor a barbell in a landmine attachment or wall corner. Straddle or stand facing the bar, hinge at the hips, grip the bar with both hands near the collar (or attach a V-grip handle).

Execution

  1. 1Hinge to a stable bent-over position, back flat
  2. 2Row the bar up toward the chest/upper abdomen, elbows driving back
  3. 3Squeeze the upper back at the top
  4. 4Lower under control back to a full stretch

Key cues

  • The fixed pivot lets you focus purely on the pull, not balance
  • Row to the chest/sternum, elbows tracking back
  • Keep the hinge stable throughout the set
  • Full stretch at the bottom every rep

Common faults

  • Standing up progressively through the set, losing the hinge
  • Using too much shoulder shrug instead of scapular retraction
  • Rounding the low back under heavier loads
  • Grip slipping on the barbell collar — use a strap or V-handle if needed

Tweaks

  • Single-arm landmine row for a unilateral variant
  • Wide-grip landmine row biasing upper back
  • Chest-supported landmine row for a stricter, spine-neutral version

Progressions

Landmine T-Bar RowChest-Supported Landmine Row

Muscles

Primary: Latissimus Dorsi, Rhomboids

Secondary: Biceps Brachii, Rear Deltoids, Erector Spinae

Notes

Any landmine attachment on a barbell (or a wall-corner substitute) works here — explicitly allowed per equipment rules even though a dedicated T-bar row machine is excluded.

Sources

Attribution: General Strength & Conditioning Canon