Landmine Row
Primary
Back
Secondary
Biceps, Rear deltoids, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for back thickness for optimal results. The Landmine Row — a compound pulling movement — is one of the most effective ways to train your back, with secondary work on your Biceps and Rear deltoids.
Everything You Need to Know About the Landmine Row
The Landmine Row is a intermediate difficulty exercise that targets your Latissimus dorsi and Rhomboids. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for back thickness for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Landmine Row — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Landmine Row?
- 1
Set up barbell in landmine.
- 2
Stand over the bar for optimal results.
- 3
Grip bar with both hands.
- 4
Hinge at hips with flat back.
- 5
Row bar toward your chest.
- 6
Lower with control for optimal results.
What are the best tips for the Landmine Row?
Unique rowing angle.
Natural grip position.
Great for back thickness.
Can use V-handle for optimal results.
Common Landmine Row mistakes
Rounding back which increases risk of spinal injury.
A compromised back position during the Landmine Row puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Landmine Row takes work away from your Latissimus dorsi and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Standing too upright.
On pulling movements like the Landmine Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Landmine Row — who it's best for
Intermediate lifters looking to progress their training.
How to Program the Landmine Row
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 60-90s.
What are good alternatives to the Landmine Row?
Other Variations
- Single-Arm Landmine Row
- Meadows Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Landmine Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep back flat.
- Secure barbell.