The landmine row uses a barbell anchored at one end in a landmine attachment, with both hands gripping a T-bar or V-handle around the free sleeve. The guided arc and natural pulling path make it one of the most lower-back-friendly heavy rowing options — and a great alternative when the regular barbell row taxes your spine.

What it is

The landmine row, sometimes called the bilateral T-bar landmine row, is a rowing exercise performed with both hands gripping a V-handle around the loaded end of a barbell anchored in a landmine. The lifter straddles the bar, hinges to 45°, and rows toward the chest. The landmine arc keeps the bar on a fixed path while the body stays vertical.

Muscles worked

Muscle Contribution
Lats, mid-back ~40 %
Rhomboids, mid-traps ~25 %
Biceps, rear delts ~20 %
Erector spinae, core ~15 %

How to landmine row: 5 steps

  1. Anchor the bar

    One end of the bar in a landmine. **Load plates on the free end.** Place a V-handle around the sleeve.

  2. Straddle and hinge

    **Stand straddling the bar, hinge to about 45°,** knees slightly bent, flat back.

  3. Grip the handle

    **Grip the V-handle with both hands,** palms facing each other.

  4. Row to the chest

    **Pull the handle up to the lower chest / upper abdomen,** elbows close to body. Squeeze the mid-back.

  5. Controlled descent

    **Lower over 2 seconds** to full arm extension along the landmine arc.

How it differs from barbell row

  • Guided arc. The landmine fixes the bar path, removing balance and stability demands.
  • Bilateral neutral grip. The V-handle puts both palms facing each other — easier on shoulders.
  • Lower-back friendly. The guided path reduces the demand on lumbar stabilisation.
  • Heavy loading possible. Can match or exceed strict barbell row loads with less spinal stress.

Common mistakes

When to use this variation

Use landmine rows as a heavy rowing option that spares the lower back, an alternative to T-bar rows when no T-bar setup is available, or as a bilateral complement to single-arm landmine work. Program 3-4 sets of 8-12 reps. Pair with deadlifts, squats or other lower-back-taxing work — the landmine row recovers well alongside them.

FAQ

What handle?

A T-bar row V-handle is the cleanest. Alternatively, a dual-grip neutral handle or a regular T-bar row pulley attachment placed around the sleeve all work.

Landmine row or T-bar row?

Very similar. The T-bar row uses dedicated equipment with a fixed lever. The landmine row uses a regular barbell anchored in a landmine — more accessible in most gyms.

Can I do it without a landmine?

Anchor a barbell in a corner with a folded towel. Less elegant but functional.

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Barbell Compound