Exercise guide
Landmine Row
The Landmine Row is a two-arm rowing exercise performed over the anchored end of a barbell. The middle back and lats pull the weight toward the torso while the biceps assist. The legs, hips, and lower back hold the hinged position.
Training context
Benefits of the Landmine Row
The landmine creates a fixed arc and allows substantial loading with a close or neutral handle. The movement can provide focused back work when the torso position remains stable.
Handle choice changes grip width and range. A purpose-built T-bar or landmine row attachment should be secured before loading the bar.
Technique overview
Keep the hinge while the elbows move
Stand over the bar, hinge through the hips, and grip the loaded end or handle. Pull toward the lower chest or upper abdomen while driving the elbows backward. Pause without jerking the torso upward, then lower until the arms extend. End the set when the hinge cannot be maintained.
Treat this as an overview and use a range, pace, and setup you can control.