Landmine Upright Row (Barbell)

A shoulder and trap-focused pulling exercise using a landmine barbell that emphasizes vertical pulling with reduced joint stress compared to traditional upright rows.

Instructions

1. Load one end of the barbell into a landmine attachment.
2. Stand facing the barbell with feet shoulder-width apart.
3. Grip the end of the barbell with both hands at about hip height, hands shoulder-width apart.
4. Maintain an upright posture and engage your core.
5. Pull the barbell upward by driving your elbows up and out to the sides.
6. Raise the barbell until your elbows reach shoulder height or slightly higher.
7. Pause briefly at the top, feeling the trap and shoulder contraction.
8. Lower the barbell back to the starting position in a controlled manner.
9. Repeat for the desired number of repetitions.

Tips

• Lead with your elbows—drive them up and back to maximize trap and shoulder engagement.
• Keep the barbell path close to your body as it travels upward.
• The angled barbell provides a safer angle for your shoulders compared to traditional upright rows.
• This variation is excellent for building shoulder and trap strength for beginners.
• Maintain tension in your core throughout to protect your lower back.
• Use moderate weight and focus on controlled movement rather than heavy weight.