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
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Anchor the bar
One end of the bar in a landmine. **Load plates on the free end.** Place a V-handle around the sleeve.
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Straddle and hinge
**Stand straddling the bar, hinge to about 45°,** knees slightly bent, flat back.
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Grip the handle
**Grip the V-handle with both hands,** palms facing each other.
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Row to the chest
**Pull the handle up to the lower chest / upper abdomen,** elbows close to body. Squeeze the mid-back.
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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.
Related exercises
- Barbell Row: free-standing version
- T-Bar Row: closest dedicated equivalent
- Meadows Row: unilateral landmine variant
- Chest-Supported Row: another lower-back-friendly option
