Fitness tip - Landmine row

Fitness tip - Landmine row

by Evigan Xiao 18 Apr 2018

When it comes to rowing and landmine attachment, most people immediately think of the T-bar row. While this variation of the bent row is a great way to train the muscles of the back at a slightly different angle, there is more than one way to utilise the landmine attachment when it comes to rowing.


The benefits of unilateral training have long been touted amongst strength & conditioning coaches and personal trainers alike. Regardless of whether you’re an athlete or a fitness enthusiast, symmetry and balance hold a significant amount of appeal when it comes to both health and performance.


Most people gravitate towards doing dumbbell rows when it comes to one-armed rowing, but the landmine row can be just a good an exercise (especially if dumbbells are unavailable for whatever reason). One particular benefit of the landmine row is that the position involved allows you to really accentuate the stretch at the bottom portion of the movement.

Location and equipment courtesy of TripleFit


Setting up for rows usually involve “squaring” the shoulder and the hips for maximum stability. However, the landmine row allows for a little more flexibility in this department. Having the shoulder closer to the ground and the hip raised higher (both on the working side) pre-stretches the lats and bumps up the range of motion. Of course, you will still need to hold tension statically in these areas in order to ensure stability.


Due to the nature of the movement, the use of smaller plates is recommended in order to allow for a greater range of motion. However, you can always perform the landmine row from a deficit to achieve a similar effect. The change in elevation can also be used to alter the angle of the torso, which can shift the emphasis of the movement between the upper and middle back.


For people who are prone to over-pulling, the presence of plates on the landmine row are great for serving as a “stopper” of sorts, which allows you to keep tension on the lats instead of having it shift to the posterior shoulder and lower traps. Emphasising the eccentric will inflict a tremendous amount of tension, which will be amazing for muscle growth. If you’re lucky enough for your gym to carry a suitcase or Meadows row handle, throw it on and enjoy the burn!