Landmine Row: Angled Barbell Row for Back Thickness

The landmine row is a horizontal pulling exercise performed with one end of a barbell anchored in a landmine unit or a corner, rowing the free end toward your torso. Because the bar pivots on a fixed point, it follows an arc rather than a straight vertical line, and part of the load is carried by the anchor. That means you get heavy mid-back work with less total spinal loading than a conventional bent-over row, and the arced path tends to be easier on the shoulders. It is a staple for building back thickness, and the standard two-handed version with a V-handle is the workhorse of the landmine family.

Muscles Targeted

• Primary: Latissimus dorsi, rhomboids, middle trapezius
• Secondary: Posterior deltoid, biceps brachii, lower trapezius
• Tertiary: Erector spinae, core stabilizers, forearm flexors (grip)

Starting Position

Load plates onto the free end of a barbell whose other end sits in a landmine sleeve or wedged into a corner. Straddle the bar facing the anchor, with your feet roughly shoulder-width apart. Hinge at the hips until your torso is at about a 45 degree angle, keeping a flat back and a slight bend in the knees. Reach down and grip the bar just behind the sleeve with both hands, or hook a V-handle under the bar for a neutral grip. Let the arms hang straight, feeling a stretch through the lats.

Execution Steps

1. Set your hinge with a flat back, braced core, and the chest pointed down at roughly 45 degrees
2. Retract the shoulder blades before the arms begin to pull
3. Row the bar up and back toward your lower ribs, following the arc the anchor creates
4. Drive the elbows past your torso, keeping them tucked close to the body
5. Squeeze the mid-back at the top for a one second hold
6. Lower under control over two to three seconds until the arms are straight and the lats are stretched
7. Repeat without letting the torso rise and fall to help the pull

Form Cues

• Keep the torso angle fixed: If your chest lifts as you row, the hips are doing the work instead of the back
• Pull to the ribs, not the chest: Rowing toward the lower ribcage keeps the lats engaged
• Elbows tight to the body: A close elbow path biases the lats over the rear delts
• Flat back throughout: Brace hard so the spine stays neutral under load
• Let the arc happen: Follow the bar's natural pivot rather than fighting it into a straight line

Common Mistakes

• Using body English: Jerking upright to start the pull turns the row into a partial deadlift.
• Rounding the lower back: A rounded spine under a heavy row is the fastest way to hurt yourself here.
• Rowing too high: Pulling toward the upper chest shifts load onto the rear delts and traps.
• Cutting the stretch short: Failing to let the arms straighten at the bottom removes the lat stretch.
• Standing too far from the anchor: Excess distance changes the pull angle and reduces the effective load.

Variations

• Single-arm landmine row: Unilateral version with one hand on the bar, allowing a longer range
• Meadows row: Staggered stance, single-arm version taken perpendicular to the bar
• Chest-supported landmine row: Torso braced on an incline bench to remove lower-back work
• Landmine row with a V-handle: Neutral grip attachment for a more comfortable hand position
• Bent-over barbell row: Free-weight version with a straight bar path and more spinal demand

Tips for Progression

• Increase weight gradually: Add 5 to 10 pounds once you can complete all reps with a fixed torso angle
• Increase reps: Build to 10 to 12 controlled reps before adding load
• Add a pause: Hold the contracted position for two seconds each rep
• Use straps: When grip fails before the back does, straps let the target muscles finish the set

Training Notes

Program the landmine row on back or pull days for 3 to 4 sets of 8 to 12 reps. Rest 90 to 120 seconds between sets. It sits well as a primary horizontal pull, especially on days when you have already deadlifted and want back volume without loading the spine further. Pair it with a vertical pull such as a pulldown or pull-up to cover both pulling directions in the same session.

Frequently Asked Questions

What muscles does the landmine row work?

The landmine row primarily works the lats, rhomboids, and middle trapezius, with the rear delts, biceps, and grip assisting. Because the anchored end of the bar carries part of the load, total spinal stress is lower than in a conventional bent-over barbell row.

Do I need a landmine attachment for landmine rows?

No, a landmine attachment is convenient but not required. Wedging one end of a barbell into a corner, ideally padded with a towel, creates the same pivot. A V-handle from a cable station hooked under the bar gives the standard neutral row grip.

Is the landmine row better than a bent-over barbell row?

The landmine row is easier on the lower back and simpler to perform, which makes it the better rowing choice on days when you have already deadlifted or when spinal fatigue is a concern. The bent-over barbell row allows heavier absolute loads and trains the hinge position itself.