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.
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.
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.
The Landmine Row is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters looking to progress their training. Focus on proper technique and consider starting with easier variations.
For the Landmine Row, the recommended approach depends on your goals. 3-4 sets of 10-12 reps. Rest 60-90s. For strength, use 6-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 12-15 reps.
The Landmine Row typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.