How To Do Landmine Row (aka T Bar Row)

Landmine Row Exercise

Landmine Row is a great exercise for adding thickness to the back. It targets the lats, middle and lower back, traps, rear shoulders, forearms and biceps.

The Landmine Row also hits the core muscles which have to remain tight to support the lower back.

Landmine Row can be your main exercise in the rotation. It will also build strength, power and improve balance.

Landmine Row How To

  • Jam one side of a barbell in the corner of the weight room. Load the other side with plates the weight of which you should be able to lift in good form. To keep the bar from teetering over, you can place a heavy dumbbell on the side jammed in the corner or ask someone to step on it.
  • Straddle the bar near the plate loaded end. Your feet must be shoulder width apart. Clasp both hands under the bar near the edge of the collar. Shoulders must be in line with your hands.
  • Push your hips back and keep a slight bend in your knees. Maintain a flat back position throughout. Lower your chest until it is 45 degrees to the floor.
  • Take a deep breath then exhale; tighten your core and pull the bar until the plate touches your lower chest.
  • Bring the bar back to the starting position following the same path and under control.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

With Landmine Rows you can also use a triangle attachment to pull the bar.

The advantage of a triangle attachment is that your hands are in a parallel position which lessens the involvement of biceps from the exercise and isolates the back more.

Make sure you get a deep stretch at the bottom and a nice, hard contraction at the top.

Do not round or hunch your shoulders at the bottom and always maintain a flat back.

Variations: Barbell Row, Incline Bench Pull, Pendlay Rows

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Landmine Row