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Last updated March 5, 2026
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LatsLower backTeres MajorTrapezius
Landmine Row
Place one end of the barbell in a corner or landmine attachment. Straddle the bar, hinge at the hips, and row the loaded end with both hands toward your chest. Keep your back flat and squeeze your shoulder blades at the top.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lats
Secondary
upper back / rhomboidsrear shouldersbicepsforearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Bilateral
Posture
Bent-over
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Place one end of a barbell into a landmine attachment or securely wedge it into a corner.
- Load the free end with weight plates as needed.
- Stand straddling the barbell with feet slightly wider than shoulder-width apart.
- Step 2Starting Position
- Hinge forward at the hips and bend your knees slightly, maintaining a flat back.
- Grip the barbell near the loaded end with both hands interlocked, or use a V-handle placed under the bar near the plates.
- Let your arms hang straight down with a slight bend in your elbows.
- Step 3Execution
- Pull the barbell toward your chest by driving your elbows straight back.
- Squeeze your shoulder blades together at the top of the movement.
- Keep your core braced and avoid rounding your lower back.
- Pause briefly at the top to maximize the contraction.
- Step 4Lowering Phase
- Lower the barbell slowly back to the starting position under control.
- Fully extend your arms at the bottom without losing tension in your back.
- Maintain your hip hinge position throughout the set.
- Step 5Finish
- Complete the desired number of repetitions.
- Place the barbell down carefully before stepping away.
- Stand up by extending your hips and knees together.