Landmine Row
Primary
Back
Secondary
Biceps, Rear deltoids, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
Landmine Row
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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.
Landmine Row — targeted muscles
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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.
When to Use the Landmine Row
Use landmine rows when you want a T-bar row alternative with slightly less setup. Good mid-workout back builder after heavier compound work. The angled resistance and neutral grip make it joint-friendly for those with shoulder issues.
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
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.
This Exercise Is in Your Plan
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Safety Notes
- Keep back flat.
- Secure barbell.