Landmine Row (Barbell)

A barbell rowing exercise using a landmine setup that emphasizes back development with a user-friendly movement pattern suitable for beginners.

Instructions

1. Load one end of the barbell into a landmine attachment.
2. Stand facing the barbell, feet shoulder-width apart.
3. Grip the end of the barbell with both hands at about chest height.
4. Keep your torso upright and core engaged.
5. Bend slightly at your knees while maintaining a neutral spine.
6. Pull the barbell toward your lower chest by driving your elbows back.
7. Squeeze your back muscles at the top of the movement.
8. Lower the barbell back to the starting position in a controlled manner.
9. Repeat for the desired number of repetitions.

Tips

• Drive your elbows back and keep them close to your torso for maximum lat engagement.
• The angled barbell path is more natural and joint-friendly than traditional barbell rows.
• Focus on retracting your shoulder blades as you pull to maximize back muscle engagement.
• Control the eccentric phase of the movement to increase time under tension.
• This variation is excellent for building back strength and size for beginners.
• Gradually increase weight as your strength and technique improve.