Landmine Row
Complete guide to Landmine Row. Learn proper form, technique, and execution. Targets Back — Upper Back, Middle Back. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Landmine Row
Load one end of a barbell into a landmine attachment and add the appropriate weight to the other end.
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.
Let your arm hang straight down and keep your back flat.
Retract your shoulder blades, engage your abs, and take a breath.
Pull the bar up toward your hip by driving your elbow back, squeezing your shoulder blade at the top and exhale.
Slowly lower back to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |