How to Do Landmine Row

Landmine Row is a back exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Landmine Row

  1. 01Stand over the barbell facing away from the landmine anchor with feet in a wide stance.
  2. 02Hinge at the hips and grasp the end of the barbell or a V-handle attachment.
  3. 03Pull the bar toward the lower chest by driving the elbows back and retracting the shoulder blades.
  4. 04Lower the weight until the arms are fully extended without letting the plates touch the floor.
  5. 05Maintain a flat back and tight core throughout the pulling phase.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Landmine Row

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Drive the elbow toward the hip rather than the ceiling to maximize lat recruitment and minimize trap dominance.

Same coaching engine used inside the A90 app

05 / FAQ

Landmine Row questions

What muscles does Landmine Row work?

Landmine Row is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Landmine Row correctly?

Stand over the barbell facing away from the landmine anchor with feet in a wide stance. Hinge at the hips and grasp the end of the barbell or a V-handle attachment. Pull the bar toward the lower chest by driving the elbows back and retracting the shoulder blades. Lower the weight until the arms are fully extended without letting the plates touch the floor. Maintain a flat back and tight core throughout the pulling phase.

What is the A90 coach tip for Landmine Row?

Drive the elbow toward the hip rather than the ceiling to maximize lat recruitment and minimize trap dominance.

Is Landmine Row suitable for beginners?

Landmine Row is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Landmine Row?

No. Landmine Row is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes landmine row into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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