How to Do Landmine Rows？

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Sep 30, 20230 comments

What is a Landmine Row?

The landmine row, also known as the T-bar row, is a resistance training exercise that involves lifting a weighted barbell attached to the landmine apparatus. This apparatus typically consists of a pivot point, which allows the lifter to perform a rowing motion with added resistance.

How to Do Landmine Rows?

To perform the landmine row correctly and maximize its benefits while minimizing the risk of injury, follow these steps:

Setup: Place one end of a barbell bar into the landmine attachment or secure it in a corner. Load the opposite end of the barbell with weight plates. Position the barbell at hip height.

Stance: Stand with your feet shoulder-width apart, facing the end of the barbell. Keep your knees slightly bent and maintain a straight back.

Grip: Bend at your hips and knees to reach down and grip the barbell's free end with both hands, using an overhand grip (palms facing your body).

Execution: Keeping your back straight and chest up, exhale as you pull the barbell towards your torso by driving your elbows back. Squeeze your shoulder blades together at the top of the movement.

Lowering: Inhale as you lower the barbell back to the starting position, maintaining control throughout the entire range of motion.

Repetition: Perform the desired number of repetitions, ensuring proper form and a full range of motion.

Common Mistakes to Avoid

Using Momentum

Avoid using your body's momentum to lift the weight. Focus on controlled and deliberate movements.

Rounding the Back

Maintain a neutral spine throughout the exercise. Do not round your back or hunch your shoulders forward.

Incomplete Range of Motion

Ensure that you fully extend your arms during the lowering phase and contract your back muscles during the lifting phase.

Incorrect Grip

Use an overhand grip with your palms facing your body to engage your upper back effectively.

Benefits of the Landmine Row

Incorporating the landmine row into your workout routine can yield numerous benefits, including:

1.Improved Upper Back Strength

The landmine row primarily targets the upper back muscles, including the latissimus dorsi (lats), trapezius (traps), and rhomboids. This can lead to significant improvements in upper body strength and muscle development.

2.Enhanced Posture

Strengthening the muscles responsible for maintaining proper posture can help prevent rounded shoulders and slouching. The landmine row can contribute to better posture and reduced risk of back pain.

3.Versatility

The landmine row can be adapted and modified in various ways to target different areas of the upper back. It offers versatility in training, allowing you to focus on specific muscle groups.

4.Reduced Risk of Imbalances

Including exercises like the landmine row in your routine can help prevent muscle imbalances between the chest and back, which can occur if you primarily focus on chest exercises.

5.Core Engagement

Maintaining a stable core while performing the landmine row is essential. This exercise engages the core muscles, contributing to improved core strength and stability.

Landmine Rows Muscles Worked

The landmine row is a compound exercise that engages multiple muscle groups in the upper body.

1.Latissimus Dorsi (Lats)

The lats are the largest muscles in the upper back, responsible for the V-shape appearance. They play a significant role in the pulling motion of the landmine row.

2.Trapezius (Traps)

The traps are a broad set of muscles that run down the back of the neck and spine. They help control and stabilize the shoulder blades during the rowing motion.

Landmine Rows Muscles Worked

3.Rhomboids

The rhomboids are located between the shoulder blades and play a crucial role in scapular retraction, which occurs during the rowing motion.

4.Posterior Deltoids

The rear deltoids, located at the back of the shoulders, are also engaged during the landmine row, contributing to shoulder stability and strength.

5.Biceps

The biceps brachii, located in the front of the upper arm, act as synergists in the rowing movement, assisting the primary muscles.

Landmine Rows Vs Barbell Row

Landmine rows and barbell rows are both effective exercises for targeting the muscles in the upper back, but they have some key differences in terms of form, range of motion, and muscle engagement.

Landmine Rows:

Range of Motion: Landmine rows typically have a more limited range of motion compared to barbell rows. The motion is somewhat fixed as the barbell moves in an arc around the landmine attachment or in a corner. This can be advantageous for people with lower back issues or those looking to isolate the upper back more effectively.

Form and Stability: Landmine rows can be easier for beginners or those with limited stability because they provide a fixed pivot point. This can help maintain a more upright torso and reduce the risk of using improper form.

Muscle Engagement: Landmine rows primarily target the lats, rhomboids, rear deltoids, and biceps. They are effective for isolating the upper back and promoting scapular retraction.

Variations: Landmine rows offer some versatility. You can perform them in a standing or kneeling position, using various grips, such as a single-arm row or a T-bar row handle.

Barbell Rows:

Range of Motion: Barbell rows offer a more extensive range of motion, allowing you to pull the barbell from the ground to your lower ribcage or upper abdomen. This can engage a broader range of muscles, including the lower back and hips.

Form and Stability: Barbell rows require more core and lower back stability because you need to maintain a bent-over position. This can make them more challenging and require better form to avoid strain.

Muscle Engagement: Barbell rows engage a wider range of muscles, including the lats, rhomboids, rear deltoids, traps, lower back, and even the hips and hamstrings. They are considered a compound exercise because they work multiple muscle groups simultaneously.

Variations: Barbell rows can be performed using different grips, such as overhand (pronated) or underhand (supinated), and with variations like the Pendlay row, Yates row, or T-bar row.

Which One to Choose:

The choice between landmine rows and barbell rows depends on your goals, experience level, and any physical limitations:

Landmine Rows: These are excellent for isolating the upper back and for beginners looking to develop good pulling form. They can also be beneficial for those with lower back issues.

Barbell Rows: These are great for overall upper body development and building strength. They engage more muscles and can be part of a comprehensive strength training routine.

Incorporating both exercises into your training program can provide a balanced approach to upper back development. You can use landmine rows to target specific areas and work on form before progressing to the more challenging barbell rows for overall muscle engagement.

5 Landmine Row Alternatives

1.Bent-Over Barbell Row

Target Muscles: Lats, rhomboids, traps, rear deltoids, biceps

How to:

Stand with your feet hip-width apart, bend at the hips, and grasp a barbell with an overhand grip.
Keep your back straight and pull the barbell towards your lower ribcage while squeezing your shoulder blades together.
Lower the barbell back to the starting position with control.

2.Seated Cable Row

Target Muscles: Lats, rhomboids, traps, biceps

How to:

Sit at a cable row machine with your feet braced against the footrests, knees slightly bent.
Grasp the cable attachment with a neutral grip and pull it towards your abdomen while keeping your back straight.
Slowly release the weight back to the starting position.

3.Dumbbell Rows

Target Muscles: Lats, rhomboids, traps, rear deltoids, biceps

How to:

Place one knee and hand on a bench, keeping your back parallel to the ground.
Hold a dumbbell in your free hand and pull it towards your hip while squeezing your shoulder blades together.
Lower the dumbbell back to the starting position under control.

4.Face Pulls

Target Muscles: Rear deltoids, traps, rhomboids

How to:

Attach a rope or a handle to a cable machine at chest height.
Stand facing the machine, grab the handle, and pull it towards your face while squeezing your shoulder blades together.
Control the return of the handle to the starting position.

5.Pull-Ups/Chin-Ups

Target Muscles: Lats, rhomboids, traps, biceps

Use an overhead bar and an overhand (pull-up) or underhand (chin-up) grip.
Hang from the bar and pull your body up towards it, leading with your chest.
Lower yourself back down with control.

Remember to maintain proper form and technique for each exercise to maximize their effectiveness and reduce the risk of injury. Incorporating these alternatives into your workout routine can help you diversify your back training and achieve well-rounded upper body development.

3 Landmine Row Variations

To keep your workouts challenging and avoid plateaus, consider incorporating these landmine row variations:

1.Single-Arm Landmine Row

This variation is great for working on your core stability and for identifying and correcting any imbalances between your sides. Stand with one foot next to the landmine attachment and the other foot staggered back for stability. Hinge at the hips and grab the end of the barbell with the hand closest to the landmine. Row the weight up to your chest, squeezing your shoulder blade at the top of the movement. Lower the weight back down under control. Repeat on the other side.

2.Chest-Supported Landmine Row

This variation is a good option for beginners or for those who have lower back problems. Set a bench up so that the top of the backrest is parallel to the floor. Lie on the bench on your stomach with your chest against the backrest and your feet on the floor. Grab the end of the barbell with one hand and row it up to your chest, squeezing your shoulder blades together at the top of the movement. Lower the weight back down under control. Repeat on the other side.

3.Landmine Meadows Row

This variation is named after bodybuilder John Meadows. It is similar to the single-arm landmine row, but you will stand perpendicular to the bar instead of parallel to it. This variation can help to target your lat muscles more than the standard landmine row.

Incorporating the Landmine Row into Your Routine

To reap the full benefits of the landmine row, incorporate it into your upper body or back training routine. Aim for 3-4 sets of 8-12 repetitions, adjusting the weight and repetitions based on your fitness level and goals. Ensure that you maintain proper form and focus on controlled movements throughout the exercise.

Conclusion

In short, the landmine row is a highly effective exercise for developing upper back strength, improving posture, and preventing muscle imbalances. By mastering this exercise and its variations, you can enhance your upper body training and overall fitness.

FAQs

What are landmine rows?

Landmine rows are a type of rowing exercise performed with one end of a barbell fixed in a landmine attachment or securely placed in a corner, with the other end used for rowing movements.

Which muscles do landmine rows target?

Landmine rows primarily target the latissimus dorsi (lats), rhomboids, trapezius, and rear deltoids. They also engage the biceps and core muscles.

How do they compare to other rowing exercises?

Landmine rows provide a unique angle of resistance and often feel more comfortable on the lower back compared to traditional barbell rows. They also allow for a greater range of motion in the rowing movement.

What are the key points to remember for good form?

Keep your back straight, engage your core, avoid using momentum, and ensure a full range of motion by fully extending and contracting your arm.

How many sets and reps should I do?

Start with 3 sets of 8-12 reps, adjusting based on your fitness level and goals.

What are the common mistakes to avoid while doing landmine rows?

Common mistakes include rounding the back, using too much weight, using momentum to lift the weight, and not fully engaging the back muscles.

How can I prevent injury while performing landmine rows?

Use proper form, start with a lighter weight, maintain a controlled movement, and ensure your core is engaged throughout the exercise. Warm up before starting your workout.

When should I increase the weight or intensity?

Increase the weight when you can easily complete the current sets and reps with good form.

What equipment do I need for landmine rows?

You need a barbell and a landmine attachment or a secure corner to place one end of the barbell. Some gyms have landmine-specific handles, but these are optional.

Are there alternatives if I don't have access to a landmine setup?

Yes, you can perform T-bar rows, dumbbell rows, or use resistance bands as alternatives.