Bent-Over Row Landmine (Barbell)

A rowing exercise using a barbell in a landmine, which angled bar setup allows for more natural pressing motion and reduces strain on lower back while building back strength.

Instructions

1. Load one end of the barbell into a landmine attachment or secure it at an angle in a corner.
2. Stand facing the barbell at a slight distance, feet shoulder-width apart.
3. Hinge at the hips to lean forward approximately 45 degrees, keeping your back straight.
4. Grip the end of the barbell with both hands at chest height, arms extended.
5. Pull the bar toward your chest by driving your elbows back and contracting your lats.
6. Pause briefly at the top, squeezing your back muscles.
7. Lower the barbell back to the starting position in a controlled manner.
8. Repeat for the desired number of repetitions.

Tips

• Keep your core tight throughout the movement to protect your lower back.
• Drive through your mid-back rather than just using your arms; elbows should track close to your body.
• Maintain a neutral spine and avoid rounding your shoulders forward.
• The angled landmine setup reduces strain compared to traditional bent-over rows.
• Start with lighter weight to master the movement pattern before increasing load.
• Focus on the stretch at the bottom and the contraction at the top of each rep.