If you’re looking for some variety in your shoulder training and keep them healthy for the long-run, then look no further than the Landmine Row.
The landmine is a special tool that anchors one end of a barbell so that you can use it for a variety of exercises that wouldn’t be possible otherwise.
The landmine creates a bar path that occurs in an arc, which, depending on the exercise, can provide a more natural feeling movement.
Below you’ll find some of my favorite variations of landmine rows.
1. Chest Supported Single Arm Landmine Row
The chest supported landmine row is a great option not only for better isolation of the scapular retractor musculature, but also for those dealing with lower back issues.
One of my pet peeves is watching people do rows and using a shortened range of motion, never completing the full scapular retraction. This chest supported version anchors the torso in place and there is less emphasis on rotation.
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Lay face down on a low incline bench next to the landmine set up. -
Make sure when your arm hangs down with the bar your foot is clear of the bar path. -
Slightly lift your chest up to activate your spinal extensors. -
Row the bar up and emphasize a shoulder blade squeeze at the top. -
If you feel it in your lower back, squeeze your glutes.
2. Chest Supported Pronated Single Arm Landmine Row
The chest supported row with the arm abducted (out to side) will place more emphasis on the rear deltoids and rhomboids.
You certainly won’t be able to use much weight on this one, so focus on quality.
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Lay face down on a low incline bench next to the landmine set up as shown. -
Brace by grabbing the bottom of the bench with your opposite hand. -
Its common to over-extend the neck on this version, so be sure to elongate your neck by keeping it slightly retracted. -
Row the bar up with your elbow out to the side and emphasize the shoulder blade squeeze.
3. Landmine Bent Single Arm Row
The bent single arm landmine row is a good alternative to the standard 2 arm row with dumbbells or barbell.
The offset aspect of the lift forces you to stabilize to great degree with your whole body. Needless to say, this can significantly reduce the amount of weight you can use during this exercise, but it doesn’t make it any less effective.
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Stand with your feet hip width apart next to the landmine setup. -
Bend forward by tipping from your hips and maintaining a slightly arched lower spine. -
When you row, you'll feel your weight shift toward the side that is working. (this is correct) -
Perform the row by thinking about lifting from your elbow, and not from your bicep. This will help you feel it in your lats.
4. Landmine Bent Meadows Row
This bent over landmine row is a modification from what is commonly called the “Meadows Row” in some circles as developed by John Meadows.
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Instructions for set up are the same as the single arm bent version. -
Use an overhand grip with your elbow out to the side for this row variation. -
Since everyone has different body proportions, you will need to test your set up to get the most natural feel for the row, so start light!
5. Landmine Supported Row
The landmine supported row is a great version for loading up the weight. The split feet stance and holding onto a support gives you a lot stability.
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Stand facing a bench or equivalent and split your stance so that the leg is back on the rowing arm side. -
Tip forward from your hips while maintaining a slight arch in the lower back. -
On this version, you can use more of your legs for a more full body rowing exercise.
