The landmine row: How to sculpt a strong back

Unleash your inner powerhouse with the landmine row, a back-building exercise that’s as fierce as it is functional. This move sculpts your lats, traps, and rhomboids for a stronger, sexier silhouette while igniting your core and torching calories for an all-over fitness fiesta.

landmine barbell single arm row with woman in multi color top and black leggings

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But how do you master this mighty movement? Fear not, fitness warriors. We’re getting to that.

What is a landmine row?

The landmine row is an effective variation to the one-arm dumbbell row and bent-over barbell row, which are the most common forms you’ll see in the gym.

Anyone who wants to target their back performs some type of row in the back routine, since the pulling motion involved is great for strengthening those muscles.

The landmine row is a powerful exercise that primarily targets your back muscles, particularly your lats, traps, and rhomboids. It also engages your core, shoulders, and biceps, making it a multi-joint movement with a range of benefits.

How to do a landmine row?

Three common landmine row variations you can adapt into your next back workout.

Single-arm landmine rows

The unilateral exercise targets each side of your back individually and help with muscle imbalances.

Stand with your feet shoulder-width apart on the side of the bar.
Place your toes near the first plate with feet about shoulder-width apart
Hold the bar and stand up with the weight; hinge forwards from your hips with your back flat at about 45 degrees
Pull the bar up and back.
Lower the bar back to the starting point and repeat for the desired number of repetitions.
Perform the row by thinking about lifting from your elbow, not your bicep. This will help you feel it in your lats.

Using an attachment

woman doing landmine rows with attachment in the gym

Straddle over the landmine bar with your feet hip-width apart.
Hold the attachment and stand up with the weight; then bend forward hinging from your hips with your back flat at about 45 degrees.
Pull the bar up and back towards your belly button. Squeeze your shoulder blades together at the top of the movement as if you are trying to break a pencil between them.
Slowly lower the handle back to the starting position with control and repeat for the desired number of reps
Perform the row by thinking about lifting from your elbow, not your bicep. Keep your core engaged.

Pronated grip row

Stand with your feet shoulder-width apart facing the bar.
Hold the bar with an overhand grip with your elbow out to the side for this row variation.
Stand up with the weight; Bend forward hinging from your hips with your back flat at about 45 degrees.
Pull the bar up and back.
Lower the bar back to the starting point and repeat for the desired number of reps.

What if you don’t have a landmine set up?

If you don’t have one, you can cut open a tennis ball and stick it onto the end of the barbell. This makes it easier to row and protects the barbell and the floor. You can also use this for the end of your barbell.

Having one end of the bar fixed in place means the whole movement is more stable. It also allows more experienced gym-goers to load up the bar with more weight than barbell rows.

Tips for your landmine row

Keep your core/back engaged throughout the entire exercise. If your shoulders or midsection are sagging, you’re not on tension.
Squeeze your shoulder blades together at the top of the movement
Avoid using momentum and bouncing to get the barbell up. If you can’t perform the row with your own natural strength, lower the weight.

Attachments

There are a few different attachments that can be used.

V-Bar Handle

You might have seen the V-bar handle, a landmine row attachment in some gyms. These V-bar attachments easily slides over the end of the barbell.

If you don’t have a special attachment, you can grab this attachment found in every gym for back exercises or this attachment used primarily for triceps.

Three benefits of the landmine row

Improves posture and stability. The landmine row engages your core and spinal muscles, promoting proper alignment and reducing slouching.
Strengthens your back and core. The landmine row targets your lats, traps, and rhomboids, building a strong, stable back supporting your entire body.
Increases grip strength. The landmine row challenges your grip, strengthening your forearms and biceps.