Muscles Worked
Learn more in the Back training guide →
Primary
Back
Secondary
Biceps
Rear Delts
Lats
Highlighted muscles
How To Perform
- 1 Anchor one end of the barbell in a landmine attachment.
- 2 Stand alongside the bar and grip the end with one hand.
- 3 Hinge at the hip and row the bar up toward the hip.
- 4 Lower under control and repeat.
Form Cues
- ✓ Drive the elbow straight back.
- ✓ Keep the torso from rotating — resist it.
Common Mistakes
- ✗ Torso rotation to complete the rep.
- ✗ Not achieving full elbow travel.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Landmine Row, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Landmine Row? These alternatives target the same muscles:
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Where This Exercise Fits
FAQ
How many sets of Landmine Row should I do?
3–4 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for back. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Landmine Row target?
Landmine Row primarily targets the Back. Secondary muscles include Biceps, Rear Delts, Lats.
Is Landmine Row good for beginners?
Landmine Row is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Landmine Row, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.