The landmine row is a resistance exercise that uses a barbell anchored at one end, creating a fixed pivot point for movement. This setup transforms the barbell into a lever, allowing the lifter to pull the weight through a unique, arcing path. The exercise is incorporated into training programs to build strength and thickness across the entire back musculature. This guide details the specific muscles activated during the movement and provides a step-by-step approach to proper execution.
Primary and Stabilizing Muscles Activated
The landmine row develops muscles responsible for pulling the arms toward the torso and retracting the shoulder blades. The largest muscle targeted is the Latissimus Dorsi, which pulls the elbow down and back toward the hips. The Rhomboids and Middle Trapezius fibers are the main engines for scapular retraction, pulling the shoulder blades together to create mid-back thickness. The Lower Trapezius also helps depress the shoulder blade, preventing the upper traps from shrugging the load.
The movement also relies on secondary muscle groups to assist with elbow flexion and grip. The Biceps Brachii and the deeper Brachialis work together to bend the elbow as the bar is pulled toward the chest. The muscles of the forearm are recruited for Grip Strength, particularly when lifting heavier loads.
The landmine row is an exercise for training deep stability throughout the trunk. The Erector Spinae muscles contract isometrically to maintain the hip-hinged torso position, preventing the spine from rounding under the load. When performed unilaterally, the Obliques (external and internal) and the Transversus Abdominis must work to resist rotational forces. This anti-rotation demand makes it a functional core exercise, requiring the core to keep the torso stable and facing forward.
Step-by-Step Guide to Execution
Proper execution begins by anchoring one end of the barbell into a landmine attachment or a corner. The working end should be loaded with weight plates, ensuring the torso can achieve the hinged position without the plates interfering with the floor. The lifter should stand straddling the barbell, adopting a hip-hinge position with a flat back and a torso angled roughly 30 to 45 degrees from the floor.
A neutral grip is typically used, often achieved by attaching a V-handle under the bar sleeve or gripping the sleeve directly. The movement initiates with a contraction of the back muscles, driving the elbow up and backward toward the ceiling, keeping it close to the torso. The goal is to pull the bar toward the chest or abdomen, squeezing the shoulder blades together at the peak of the contraction.
The eccentric, or lowering, phase of the row must be performed with control, resisting the weight as the arms fully extend. Allowing the weight to drop or using momentum to jerk the bar upward are common errors that reduce muscle engagement and increase injury risk. A frequent mistake is allowing the lower back to round or the hips to rise, which shifts tension away from the targeted back muscles and onto the lumbar spine.
Biomechanical Advantages of the Landmine Setup
The mechanical advantage of the landmine setup stems from the fixed anchor point, which dictates an upward and inward Arc of Motion. This natural curve is often more accommodating for the shoulder joint compared to the straight vertical pull of a traditional barbell row, making it friendlier for individuals with mobility limitations. The arcing path means the weight is closer to the body’s center of gravity at the top of the pull, allowing for a stronger muscle contraction and better control.
The landmine row allows lifters to adopt a more upright torso angle compared to a standard bent-over barbell row. This positioning reduces the Shear Stress placed upon the lower back, enabling the lifter to handle substantial loads with less strain on the lumbar spine. The supported anchor point creates a stable platform, which can be beneficial for maximizing muscle hypertrophy by focusing the effort solely on the working muscles.
The single-arm landmine row is a tool for developing Anti-Rotation Demand in the core. Because the weight is offset and held by one hand, the body must engage the deep stabilizing muscles to prevent the torso from twisting toward the loaded side. This requirement for core bracing and unilateral stability translates to improved athletic performance and overall trunk integrity.