Landmine Barbell Row

Exercise Summary
Primary Muscle(s) Middle Back
Secondary Muscle(s) Biceps, Lats, Abdominals
Equipment Barbell
Emphasis Compound
Type Pull

Landmine Barbell Row Instructions

  • Set a barbell in a landmine attachment point. Or, place the barbell end cap in the corner of two walls. 
  • Facing away from the attachment/wall, saddle the barbell. The end of the barbell should still be in front of you.
  • Place the handle attachment around the barbell.
  • Hinge at the hips while maintaining strong core, braced shoulders, and neutral spine.
    • Maintain a slight knee bend throughout the movement.
  • Because of the bar angle, you can have a slightly more vertical body position versus a traditional barbell row. 
  • The style of attachment you are using will greatly affect what musculature is activated while performing this exericse. 
    • Pronated = mid to upper back
    • Neutral = lats
  • Don't use your legs or momentum to pull the weight up.
  • If using pronated hands, feels your scapulas and upper back handling the load of the movement as you row
  • If employing a neutral hand position, feel as if you are pulling the bar back into your body.
  • Your arms are merely lever for your lats and mid back. Don't 'yank' the weight up or rock your torso backward.
  • After a brief pause at the top of the movement, lower to the starting position.

*Tips*

  • The motion is similar to a T-Bar Row.
  • Have a proper cable attachment piece to place on the bar. Any attachment with a narrow hand placement will not stimulate the back fully. 
  • Maintain a strong core and neutral spine from throughout the movement.
  • Using momentum negates the exercise because it takes tension off of the lats and mid back.
  • Use lighter weight to ensure technique proficiency and proper muscle activation. 
  • Don't let your shoulders roll forward or your upper traps shrug during the movement.
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