A horizontal pulling exercise performed with a barbell that emphasizes the upper back and lats. You hinge at the hips and row the barbell toward your torso using elbow-driven pulling.
How to do the Landmine Row#
- Stand with feet about hip-width apart and grasp the barbell near one end with one hand.
- Hinge at the hips with a slight knee bend and keep a neutral spine so your torso leans forward.
- Drive your elbow up and back to pull the barbell toward your lower ribs, focusing on the upper back and lats.
- Pause briefly at the top and squeeze your shoulder blades together.
- Lower the barbell under control until your arm is extended and reset before the next rep.
Muscles worked#
- Primary: Upper back, Lats
- Secondary: Biceps, Rear delts, Traps, Lower back, Forearms
Common mistakes#
- Rounding the lower back instead of maintaining a neutral spine.
- Using torso rotation or a jerk to lift the weight rather than pulling with the elbow.
- Letting the hand or wrist do the work instead of driving with the elbow.
