Landmine row
The landmine bent over row with two arms on machine is a powerhouse exercise for building upper body strength and stability. Key muscle groups targeted include the lats, rhomboids, traps, and biceps, with secondary activation of the core for stabilization. Athletes benefit by enhancing their rowing strength, improving posture, and increasing muscle hypertrophy in the upper back. This exercise also minimizes strain on the lower back compared to traditional bent-over rows, making it an ideal choice for those looking to bolster their pulling power while minimizing injury risk.
| Primary muscle group: | Back |
| Exercise type: | Plate |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
38kg
Avg. weight
84lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Stand with a loaded landmine between your legs.
- 2Bend at the hips and a little at the knees and grasp the landmine bar just under the plates with both hands.
- 3Keep your back straight and close to horizontal, and your elbows close to your body.
- 4Exhale as you pull the landmine up to your chest and hold for a count of two, squeezing your back muscles.
- 5Inhale as you lower the landmine in a controlled manner until your shoulders stretch downward, but don't let it touch the floor.
- 6Repeat the exercise for the desired number of repetitions.
Tips & Tricks
Grip and Stance: Ensure you have a strong and secure grip on the barbell. Your feet should be shoulder-width apart to provide a stable base. Bend your knees slightly and hinge at your hips to maintain a neutral spine.
Controlled Movement: Focus on a controlled and smooth movement. Avoid jerking the weight up. Instead, use your back muscles to row the barbell towards your torso in a controlled manner.
Engage Core: Keep your core engaged throughout the movement. This helps in maintaining balance and reducing strain on your lower back.
Breathing: Inhale as you lower the barbell back down and exhale while pulling it towards your torso. Proper breathing helps maintain rhythm and control.
Full Range of Motion: Ensure you are using a full range of motion to maximize muscle engagement. Pull the barbell towards your lower chest or upper abdomen, and lower it until your arm is fully extended.
Elbow Position: Keep your elbows close to your body throughout the movement. This helps in effectively targeting the right muscles.
Weight Selection: Start with a lighter weight to master the form and technique before progressing to heavier weights. This reduces the risk of injury and ensures effective muscle engagement.
Body Alignment: Keep your torso parallel to the floor and avoid excessive swinging or twisting. This helps in isolating the back muscles and maintaining good form.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
