Primary
Back
Secondary
Biceps, Rear deltoids, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
See how Landmine Row could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Landmine rows use a barbell anchored at one end, creating a unique arcing row path. The angled resistance feels different than horizontal cable or barbell rows. You can row heavy with a neutral grip using a V-handle attachment.
When to use it
Use for back thickness for optimal results.
Who it's for
Intermediate lifters looking to progress their training.
Straddle the bar and row it toward your lower chest. The arc naturally guides your elbows—do not fight it. Using a V-handle makes grip comfortable for heavy sets.
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Set up barbell in landmine.
Stand over the bar for optimal results.
Grip bar with both hands.
Hinge at hips with flat back.
Row bar toward your chest.
Lower with control for optimal results.
Unique rowing angle.
Natural grip position.
Great for back thickness.
Can use V-handle for optimal results.
For general fitness, start Landmine Row with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Rounding back which increases risk of spinal injury.
Changing your back position during the Landmine Row can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Landmine Row makes the movement harder to control and can shift work away from your Latissimus dorsi. Use a load you can move smoothly through the intended range.
Standing too upright.
On an upper-body pulling movement like the Landmine Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Intermediate lifters looking to progress their training.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-12 reps. Rest 60-90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Landmine Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Landmine Row
The Landmine Row primarily targets the Latissimus dorsi, Rhomboids, making it an effective exercise for back development. Secondary muscles worked during the Landmine Row include Biceps, Rear deltoids, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Landmine Row as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Landmine Row. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Landmine Row is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Landmine Row include: T-Bar Row, Barbell Row. These exercises target similar muscle groups as the Landmine Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.