Landmine Row

Muscles Worked

How to Perform

1. 1

   Set up for the Landmine Row in a stable, balanced position. Ensure proper alignment before beginning.

2. 2

   Brace your core and initiate the movement through the target muscle group, not momentum.

3. 3

   Move through the full range of motion with control. Focus on feeling the working muscle contract.

4. 4

   Return to the starting position under control. Maintain tension on the back throughout.

Common Mistakes

• Using too much momentum and swinging the torso. If you cannot pull the weight without heaving, it is too heavy.

• Shrugging the shoulders up instead of retracting the scapulae back and down. Focus on squeezing your shoulder blades together.

• Not achieving a full range of motion — cutting the pull short at the top or not fully extending at the bottom.

Pro Tips

• Initiate every pull by retracting your shoulder blades first, before bending your arms. This ensures your back does the work instead of your biceps.

• At the top of the movement, squeeze your shoulder blades together like you are pinching a pencil between them. Hold for a full second before lowering.

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