Want a stronger, more sculpted back? Landmine rows might be the missing piece in your workout puzzle. Unlike traditional rows, the landmine row offers a unique angle that challenges your muscles in fresh ways—reducing strain on your lower back while still delivering powerful results.

Whether you’re a seasoned lifter or just adding variety to your workouts, these landmine row exercises are simple, effective, and incredibly rewarding. Let’s dive into the top variations that will take your back gains to the next level.

landmine row exercise

What Is a Landmine Row?

A landmine row is a strength training exercise that involves rowing a barbell anchored at one end (in a landmine attachment or securely placed in a corner). This setup allows for diagonal pulling, creating a unique angle that activates multiple back muscles while being easier on the joints.

Muscles Worked by the Landmine Row

Landmine rows are exceptional for targeting several major back muscles:

  • Latissimus dorsi (lats)
  • Rhomboids
  • Trapezius
  • Posterior deltoids
  • Biceps (secondary)

The slightly angled pull also engages your core for stability, especially during single-arm variations.

How to Do a Landmine Row: Basic Technique

Before jumping into variations, here’s how to perform a basic landmine row:

  1. Set up a barbell with one end anchored securely.
  2. Load the free end with desired weight plates.
  3. Stand straddling the bar, hinge at the hips, and grip the bar with both hands.
  4. Keep your back flat, core tight, and pull the bar towards your chest.
  5. Squeeze your shoulder blades at the top, then lower slowly.

Pro Tip: Keep your elbows tucked close to your body for maximum lat engagement

8 Best Landmine Row Variations

Below are the most effective landmine row exercises that you can add to your routine. Each one targets your back slightly differently, helping you build muscle, improve posture, and enhance overall strength.

1. Single-Arm Landmine Row

This variation isolates each side of your back, correcting muscle imbalances and enhancing core engagement.

How to Do It:

  • Stand beside the barbell.
  • Grab the bar with one hand, hinge at the hips.
  • Pull the barbell toward your waist, keeping your torso stable.

Great For: Unilateral strength, core stability, and muscle symmetry.

2. Landmine Meadows Row

Popularized by John Meadows, this intense variation hits the upper back and lats like few other exercises.

How to Do It:

  • Stand perpendicular to the barbell.
  • Use a pronated (overhand) grip to grab the bar behind you.
  • Row explosively, keeping your elbow wide and upper back tight.

Great For: Upper back thickness and posterior chain development.

3. Bent-Over Landmine Row

This bilateral version maximizes strength by using both arms and a neutral grip.

How to Do It:

  • Stand over the barbell.
  • Bend at the hips, knees slightly bent.
  • Grab both sides of the bar using a V-handle or towel.
    Row toward your torso.

Great For: Building thickness and power across the mid-back.

4. Chest-Supported Landmine Row

Minimizes momentum, forcing your back to do all the work.

How to Do It:

  • Place a bench at an incline.
  • Lie face down with your chest on the bench.
  • Row the barbell using a landmine attachment or T-bar grip.

Great For: Isolation, strict form, and minimizing lower back stress.

5. Landmine T-Bar Row

Mimics the T-bar machine found in many gyms, this setup uses a close-grip handle for added intensity.

How to Do It:

  • Slide a T-bar handle under the loaded barbell end.
  • Grab the handles, bend at the hips, and row the bar.

Great For: Full back development with heavy loads.

6. Split-Stance Landmine Row

Adds an athletic component by training stability and balance.

How to Do It:

  • Take a staggered stance (one leg forward).
  • Row the bar with one hand while keeping the torso square.

Great For: Athletic performance and core strength.

7. Deficit Landmine Row

Increases range of motion by elevating your feet on a platform.

How to Do It:

  • Stand on weight plates or low steps.
  • Perform a standard landmine row.

Great For: Stretching the lats and deeper muscle activation.

8. Banded Landmine Row

Combines barbell and resistance band tension for a powerful hybrid lift.

How to Do It:

  • Attach a resistance band to the bar.
  • Row as usual; feel the increasing tension at the top of the movement.

Great For: Explosive power and progressive overload.

Benefits of Landmine Rows

Not convinced yet? Here’s why you should be doing landmine rows:

  • Joint-Friendly: Less stress on lower back and shoulders.
  • Versatile: Works with minimal equipment and space.
  • Muscle Growth: Targets multiple muscles with adjustable intensity.
  • Core Activation: Especially during single-arm and staggered stance variations.

Common Mistakes to Avoid

Avoid these pitfalls to maximize gains and prevent injury:

  • Rounding the back: Always keep a neutral spine.
  • Using momentum: Row with control to engage the right muscles.
  • Wrong grip: Adjust grip depending on the variation for maximum activation.
  • Not warming up: Prep your shoulders and back to prevent strain.

Landmine Row Alternatives

Looking for similar exercises? Try these:

  • T-Bar Rows: Machine-based but similar in movement.
  • Barbell Bent-Over Rows: More advanced, higher spinal load.
  • Dumbbell Rows: Great for beginners or isolating sides.
  • Cable Rows: Excellent for constant tension and form correction.

Each of these alternatives offers different angles and resistance patterns, which can complement your landmine row training.

FAQs About Landmine Rows

What does the landmine row work?
 Mainly your lats, rhomboids, traps, and rear deltoids—with bonus core engagement.

Is the landmine row good for beginners?
 Yes! It’s joint-friendly and easy to learn, especially with a coach or video guide.

Do I need a landmine attachment?
 Not necessarily. You can anchor the barbell in a corner with a towel for home use.

How often should I do landmine rows?
 2–3 times a week is ideal, depending on your program and recovery.

Conclusion

Landmine rows are more than just a trendy exercise—they’re a back-building powerhouse. With multiple variations to choose from, you can continuously challenge your muscles, prevent plateaus, and reduce injury risk.

Whether you’re aiming for better posture, more pulling power, or a V-taper physique, landmine row exercises deserve a spot in your routine.