What muscles does the landmine row work?

The landmine row primarily targets the lats, rhomboids, and middle traps in the upper back. It also engages the lower back, rear delts, and biceps as secondary movers.

Should I use a neutral grip or overhand grip for landmine rows?

A neutral grip with your palm facing inward is standard and allows for a natural pulling path with reduced shoulder strain. Most lifters grip the bar directly, though some attachments offer alternative grip options.

How does the landmine row compare to a dumbbell row?

The landmine row provides a fixed arc of motion that can feel more stable and allows for heavier loading in some cases. Dumbbell rows offer more freedom of movement and may better suit those needing to work around shoulder limitations.

Landmine Row

The landmine row is a unilateral barbell rowing movement performed by lifting the loaded end of a barbell anchored in a landmine attachment. It suits lifters seeking to build upper back thickness and lat strength with a stable, joint-friendly pulling angle.

Muscle group: Back
Primary muscles: upper back, lower back
Equipment: Barbell

How to do the Landmine Row

Load one end of a barbell into a landmine attachment and add weight plates to the opposite end.
Stand beside the loaded end in a staggered stance, hinge forward at the hips with a neutral spine, and grip the bar near the collar with one hand.
Brace your core and place your free hand on your front knee for support.
Pull the bar toward your hip by driving your elbow back and squeezing your shoulder blade toward your spine.
Lower the bar under control until your arm is fully extended, maintaining tension in your back throughout.
Complete all reps on one side before switching to the other arm.

Form tips

Keep your torso stable and avoid rotating your shoulders as you pull to maximize lat engagement.
Pull the bar in a straight line toward your hip rather than letting it drift forward or outward.
Initiate the pull with your elbow driving back rather than curling the weight with your bicep.

Common mistakes

Rotating the torso excessively during the pull reduces lat activation and shifts load to the lower back.
Using momentum by jerking the weight up prevents proper muscle tension and increases injury risk.
Rounding the lower back under load places excessive stress on the lumbar spine and limits power transfer.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 8 to 12 reps per arm, and for strength, use 3 to 5 sets of 5 to 8 reps per arm with heavier loads.

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Frequently asked questions

What muscles does the landmine row work?: The landmine row primarily targets the lats, rhomboids, and middle traps in the upper back. It also engages the lower back, rear delts, and biceps as secondary movers.
Should I use a neutral grip or overhand grip for landmine rows?: A neutral grip with your palm facing inward is standard and allows for a natural pulling path with reduced shoulder strain. Most lifters grip the bar directly, though some attachments offer alternative grip options.
How does the landmine row compare to a dumbbell row?: The landmine row provides a fixed arc of motion that can feel more stable and allows for heavier loading in some cases. Dumbbell rows offer more freedom of movement and may better suit those needing to work around shoulder limitations.

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