Landmine Row
How to Do the Landmine Row With Proper Form
Secure one end of a barbell in a landmine attachment and load the free end.
Stand beside or slightly behind the free end and take a stable staggered stance.
Hinge at the hips, brace your trunk, and grip the free end securely with one hand.
Let the working arm reach forward under control while keeping the spine stable.
Row the bar upward along its natural arc toward the hip or lower ribs.
Keep torso rotation small instead of twisting to create momentum.
Lower the bar under control to full arm extension, then repeat before changing sides.
Form Check & Technique
DO THIS (Technique Tips)
- Secure the pivot before loading
- Brace the torso before each rep
- Follow the natural bar arc
- Row toward the hip or lower ribs
- Keep rotation controlled
AVOID THIS (Common Mistakes)
- Using excessive torso rotation
- Standing too upright to create a strong row position
- Jerking the bar with the hips
- Shortening the bottom reach
- Pulling the bar toward the shoulder instead of following the landmine arc
- Using an unstable landmine base
- Treating every landmine row as the same as a Meadows or T-bar row
About Landmine Row
The landmine row is a horizontal pulling exercise performed with one end of a barbell fixed to a pivot. In the single-arm version used here, the free end travels through an arc toward the hip or lower ribs while the lats, traps, rhomboids, rear delts, elbow flexors, and trunk stabilizers work together.
Landmine Row Muscles Worked
The lats and upper-back muscles drive the pull while the elbow flexors assist.
- The hips and trunk stabilize the hinged position.
- The landmine pivot creates an arcing path that differs from a free barbell row.
Sets & Reps Guidance
Technique / Learning
2-3 sets of 8-12 reps per side while learning stance and the landmine arc.
Strength Focus
3-4 sets of 6-10 reps per side with a controlled bar path.
Muscle Growth (Hypertrophy)
3-4 sets of 8-15 reps per side with full reach and no torso heaving.
General training baseline. Need.fit automatically adjusts exact sets, reps, and working weight based on your individual fitness level, recovery, and progress over time.
Exercise Variations & Alternatives
meadows row
single arm cable row
chest supported row
machine row
Barbell Bench Press
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Dumbbell Bench Press
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Why the Landmine Bar Travels in an Arc
One end of the bar is fixed, so the loaded end rotates around that pivot instead of moving in a straight free-weight path. That changes the resistance direction throughout the rep.
Landmine Row vs Meadows Row
The standard single-arm landmine row faces more along the bar path. The Meadows row uses a side-on stance and the thick sleeve grip, making A059 a distinct variation.
Landmine Row vs T-Bar Row
T-bar rows are commonly bilateral and often use a dedicated handle. A066 uses the single-arm landmine-row identity so the page does not collapse several different setups into one.
How Much Torso Rotation Is Acceptable?
A small natural amount can occur, but large rotation used to throw the bar upward changes the exercise and reduces repeatability.
Where Should the Bar Travel?
Follow the landmine arc toward the hip or lower ribs rather than trying to force the bar into a perfectly vertical path.
Sources & References
- [1]
- [2]
- [3]American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews — PubMed (PMID 41843416)View Source