Landmine Rows (How To, Muscles Worked, Benefits)


Landmine Row

Landmine Rows are an excellent horizontal rowing exercise that can add some variety to your workouts. If you’re getting bored with Barbell Bent Rows and Dumbbell One Arm Rows, this is definitely a movement worth putting in your program.

In this guide, I’ll teach you how to do Landmine Rows including some alternatives that can work in their place. (Before you immediately head to the alternatives, check out how you can DIY a Landmine Attachment setup with only a tennis ball.)


How To Do Landmine Rows


Equipment Needed

  • Barbell
  • Weight Plates
  • Landmine Attachment

Muscles Worked

  • Lats
  • Upper and lower back
  • Biceps
  • Abdominal muscles (Stabilizing the horizontal lifting position)

Step-by-Step Instructions

  • Setup your landmine attachment.
  • Load the open end of the barbell with the desired amount of plates.
  • Grab the barbell toward the plate side using your hands or a cable attachment.
  • Use a shoulder-width stance, bend the knees, braced core and flat back.
  • Pull the plates up off the floor and begin rowing by pulling the bar toward you.
  • Most often you will be able to row until the weight plates touch your chest.
  • Control the eccentric portion of the lift back to arms extended and repeat.

Coaching Points

Using a cable attachment for Landmine Rows has its pro and cons. It makes the setup more comfortable and convenient to row, but if you place metal straight on your barbell it can scratch it up. Keep that in mind if you’re planning on using one.


Landmine Row Alternatives


Have Landmine Rows on your workout sheet, but don’t have the equipment needed? Here are a few alternatives you can sub in their place. Want even more options? Here are my 10 favorite Landmine Row Alternatives.

Barbell Bent Over Row

Barbell Bent Over Rows

My first recommendation to replace Landmine Rows is the Barbell Bent Over Row. Not only is it one of the best rowing exercises to build size and strength, but all that you need is a barbell with some weight plates – two things most garage gym owners have.

Dumbbell One Arm Row

If you don’t have a barbell, but you do have dumbbells – DB One Arm Rows may be an option.

With this dumbbell alternative, you can use one arm to brace your upper body, taking stress off of the low back from the rowing position.


More Links and Info


Looking for more upper-body movements? The Upper Body Lifts Section of our Exercise Library has dozens of exercises focused on lifts for the chest, back and shoulders.

Share This

Ryan Horton

Horton Barbell was created by Ryan Horton who has served as a Sports Performance Coach for almost 20 years. My mission is to create a training resource to help as many coaches and athletes as possible maximize athletic potential.

Recent Posts