Landmine Row
Row with the bar anchored at one end, to load the lats and upper back heavy.
- Primary muscleBack
- Also worksUpper back
- EquipmentBarbell
- TypeCompound
- MovementHorizontal pull
- LevelIntermediate
- Back
- Upper back
- Barbell
How to do the Landmine Row
4 steps, in the order you do them.
- Stand over the anchored bar, grab the handle near the plates and lean your torso forward about 45° with a neutral back.
- Start with your arms extended and your knees slightly bent.
- Pull the bar toward your lower chest, driving your elbows back.
- Lower with control without rounding your back.
Muscles worked
Common Landmine Row mistakes
What goes wrong most often when you do the Landmine Row, and how to fix it.
You stand far from the handle and the bar pulls your shoulders forward.
Place the handle under your chest, with your feet on both sides of the bar and your weight over your whole foot.
Your lower back rounds when your arms stretch out at the bottom.
On the way down, let your arms stretch with your chest up and your back flat.
You finish the pull by shrugging your shoulders toward your ears.
Finish with your elbows back and your shoulders down. If you shrug to reach, take off a plate.
Alternatives to the Landmine Row
They work the back with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 5 of the 36 routines.
- Experienced3 × 8–10
- Rest2:00 to 2:30
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Intermediate Upper-Legs 4 Days | Intermediate | 3 × 8–10 | 2:00 |
| Back specialization | Intermediate and advanced | 3 × 8–10 | 2:00 |
| PPL 6 days high volume | Advanced | 4 × 6–10 | 2:30 |
| Body part split 5 days | Advanced | 4 × 8–10 | 2:00 |
| Arnold split 6 days | Advanced | 3 × 8–10 | 2:00 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Landmine Row
- Intermediate Upper-Legs 4 Days4 days · 70 min · IntermediateSee routine →
- Back specialization4 days · 70 min · Intermediate and advancedSee routine →
- PPL 6 days high volume6 days · 85 min · AdvancedSee routine →
More back exercises
Chest Supported T Row Neutral GripBack · Machine
Dumbbell RowBack · Dumbbells and bench
Incline Dumbbell RowBack · Dumbbells and bench
Cable RowBack · Cable machine
Frequently asked questions
What muscles does the Landmine Row work?
The Landmine Row works mainly the back. It also works the upper back and the biceps.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 8 to 10 reps with 2 minutes of rest.
Which routines include the Landmine Row?
It appears in 5 of the 36 Mobbe routines, such as Intermediate Upper-Legs 4 Days, Back specialization, and PPL 6 days high volume.