Landmine Rows (How To, Muscles Worked, Benefits)

The Landmine Row is a compound pulling exercise that targets the lats, traps, and rhomboids while engaging the core and stabilizers. Using a landmine attachment or a barbell anchored in a corner, you pull the bar toward your torso in a controlled motion.

It’s a great alternative to traditional rows, allowing for heavier loading with less lower-back strain and a natural pulling angle.

Primary Muscles Worked: Latissimus Dorsi, Rhomboids, Trapezius
Secondary Muscles Worked: Rear Deltoids, Biceps, Erector Spinae, Core
Equipment Needed: Barbell (with Landmine Attachment or Corner Anchor)

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How To Do Landmine Rows

Step-by-Step Instructions

1. Set-Up:
   • Place one end of a barbell into a landmine attachment or securely in a corner.
   • Load weight plates onto the free end.
   • Stand over the bar with feet shoulder-width apart and hinge at the hips until your torso is at about a 45° angle.
   • Grip the bar just behind the plates with both hands (or use a V-handle for a neutral grip).
2. Execution:
   • Brace your core and pull the bar toward your chest or upper abdomen by driving your elbows back.
   • Squeeze your shoulder blades together at the top of the movement.
   • Lower the bar slowly and under control until your arms are fully extended.
3. Tips for Proper Form:
   • Keep your torso stable, avoid jerking or using momentum.
   • Lead the motion with your elbows, not your hands.
   • Keep your spine neutral and core tight throughout the lift.
   • Maintain a controlled tempo to maximize muscle engagement.

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Key Benefits

• Builds a strong, thick upper and mid-back.
• Reduces lower-back strain compared to traditional barbell rows.
• Improves pulling strength and posture.
• Engages the core and stabilizers for total-body strength.

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Modifications and Variations

• Easier Option:
  • Use lighter weight and focus on form.
  • Perform Single-Arm Landmine Rows for balance and unilateral strength.
• Harder Option:
  • Increase load or use tempo reps (slow 3–4 second lowering).
  • Perform from a deficit (standing on plates) for a greater range of motion.
  • Add isometric holds at the top for extra contraction.

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Common Mistakes

• Using Momentum: Keep the torso still, don’t jerk the bar.
• Rounding the Back: Maintain a neutral spine to protect your lower back.
• Shrugging Instead of Rowing: Focus on driving elbows back, not up.
• Letting the Bar Drift Away: Keep it close to your body for better leverage.

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Reps and Sets Recommendations

• For Strength: 4–5 sets of 5–8 heavy reps.
• For Hypertrophy: 3–4 sets of 8–12 controlled reps.
• For Accessory/Endurance Work: 2–3 sets of 12–15 steady reps.

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

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.

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