What muscles does Landmine Row work?

The Landmine Row primarily targets the Back, specifically the Upper Back, Middle Back. It also engages secondary muscles including Back, Biceps, Forearms.

How often should I do Landmine Row?

For optimal results, include Landmine Row in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Landmine Row?

To perform Landmine Row, you will need barbell. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Landmine Row suitable for beginners?

Yes, beginners can perform Landmine Row with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Landmine Row at home?

Landmine Row requires barbell, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Landmine Row

Learn how to do the Landmine Row with proper form, setup, and execution.

This barbell movement primarily targets back, including upper back, middle back.

How to Perform Landmine Row

1
Load one end of a barbell into a landmine attachment and add the appropriate weight to the other end.
2
Stand over the bar and grab the loaded end with one hand, hinging at the hips until your torso is roughly parallel with the floor.
3
Let your arm hang straight down and keep your back flat.
4
Retract your shoulder blades, engage your abs, and take a breath.
5
Pull the bar up toward your hip by driving your elbow back, squeezing your shoulder blade at the top and exhale.
6
Slowly lower back to the starting position and breathe in.
7
Once finished training one side, do the same number of reps with your other arm.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.