Barbell Landmine Row
Auto DetectedA bilateral horizontal row using a barbell anchored in a landmine, targeting the lats and mid-back (traps). It builds significant pulling strength and upper back thickness.
About Exercise
Equipment
Barbell, Landmine Attachment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Lower Back, Shoulders, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
8/10Mid Traps
Biceps
6/10Long Head, Short Head
Lower Back
5/10Erector Spinae
Shoulders
4/10Rear Delts
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Use longer rest for heavy strength sets.
How to Perform
Anchor the barbell in a landmine attachment or corner of a room, loading plates onto the free end. Stand straddling the bar, hip-hinged with torso near parallel to the floor, gripping the sleeve with both hands.
- Maintain a strong hip hinge and flat back, keeping your core fully braced.
- Initiate the pull by driving your elbows back towards the ceiling.
- Squeeze your shoulder blades together as you row the end of the barbell toward your lower chest.
- Pause briefly at the peak contraction.
- Slowly lower the barbell back down, controlling the weight until your arms are fully extended.
Coaching Tips
Form Cues
- Hinge at the hips.
- Squeeze shoulder blades hard.
- Maintain a flat back.
- Drive elbows back and high.
Breathing
Inhale deeply while lowering the weight; exhale forcefully as you pull the barbell toward your chest while maintaining core bracing.
Tempo
2-0-1
Range of Motion
The movement begins with fully extended arms and shoulders relaxed. Pull until the barbell sleeve touches your torso.
Safety
Safety Notes
- Ensure the barbell is securely anchored before loading and lifting.
- Prioritize maintaining a neutral spine angle to protect the lower back.
- If back fatigue compromises form, terminate the set.
Spotting
Not recommended; a spotter cannot assist effectively due to the setup. Use appropriate safeties or stop the set if form fails.
Common Mistakes
- Rounding the lower back during the lift.
- Lifting the torso or standing up during the pull.
- Shrugging shoulders instead of retracting them.
- Using momentum to jerk the weight.
When to Avoid
- Acute lower back pain or disc issues.
- Severe shoulder impingement or pain during pulling motion.
Flexibility Needed
- Sufficient hip hinge mobility to maintain a flat back.
Build Up First
- Competency in bracing the core and maintaining neutral spine under load.
Also known as
Barbell Long Landmine Row, Double-Arm Landmine Row, Landmine Row
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