Barbell Landmine Row

Target muscles

The latissimus dorsi, rhomboids, and middle trapezius drive the pull, with the rear deltoids contributing especially through the top of the row when the elbows track wide. The biceps brachii and brachialis assist at the elbow. The spinal erectors and trunk muscles hold the hinge isometrically. Because the landmine bar travels in an arc rather than a straight line, the upper-back contraction at the top is sharper and more direct than a barbell row — and the lower back load is somewhat reduced because the lever shortens at the top.

How to perform

Setup

Anchor a barbell in a landmine. Straddle the bar facing toward the pivot. Hinge at the hips with a slight knee bend, back flat, shoulders just in front of the bar end. Grip the bar end with both hands cupped together. Pull the bar slightly off the floor to set the lats and brace.

Execution

Pull the bar end toward your lower chest by driving the elbows back and slightly out. Squeeze the shoulder blades together at the top — a hard one-second contraction. Lower the bar under control to a fully stretched position, letting the lats lengthen. Don't yank with the lower back to start the rep, and don't stand the torso up to use body english. The hinge stays locked through every rep. Exhale at the top of each row.

Common mistakes

• Standing the torso up to use the lower back as a lever. Pick a torso angle and stay there.
• Pulling to the upper chest or chin instead of the lower chest or stomach. The path matters — the upper chest pull is a different exercise.
• Letting the lower back round at the bottom. Maintain the neutral arch.
• Hands too far from the very end of the bar, which shortens the leverage and lets you load more without the same back stimulus. Grip the very tip.
• Stopping reps short of the chest because the load got heavy. Touch or near-touch every rep.

Progressions and regressions

Regress to chest-supported rows (T-bar with chest pad, seal row) if the lower-back endurance limits the work. Single-arm dumbbell rows are a useful unilateral stepping stone. To progress, work the single-arm landmine row (one hand at a time on the bar end), Meadows rows (single-arm landmine row with a body pivot), or load up the bilateral version to heavy weight as the back strength catches up.

Programming notes

Strong choice as primary back work or after a barbell row variation: 3-4 sets of 8-12 reps. Once or twice a week. Pair pressing volume with at least equal pulling volume to keep the shoulders healthy. The landmine row's lever profile makes it easier on the lower back than a strict bent-over barbell row, which is useful for lifters managing lumbar fatigue from heavy deadlifts.