Landmine Row

Learn how to do Landmine Row with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 5 Lats ForearmsBiceps Olympic BarbellLandmine

Landmine Row is an Olympic Barbell/Landmine exercise that primarily targets the Lats, with secondary activation of the Forearms, Biceps. It has a MET value of 5, meaning a 70 kg person burns approximately 180 kcal in a 30-minute session.

How to Do Landmine Row

How to perform this exercise correctly

1 - Place the barbell in a corner or somewhere it won't move.

2 - Load the bar and attach the T-bar handle to the end.

3 - Lift the bar using your legs. Lean slightly forward while keeping your arms straight.

Nice, you're in the starting position

4 - Pull the bar toward your upper abs by bending your elbows.

At the top position, squeeze your lats before returning to the starting position.

Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleLatsSecondary muscleForearmsSecondary muscleBiceps
EquipmentOlympic Barbell
EquipmentLandmine

Calorie Calculator

MET 5
Estimated burn
180 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Landmine Row

Type
Olympic Barbell exercise
Primary muscle
Lats
Secondary muscles
Forearms, Biceps
MET value
5
Calories (30 min, 70 kg)
≈ 180 cal
Video quality
4K with male and female demonstrations

More Lats Exercises

Assisted Pull-Up Machine
MET 4.5

Assisted Pull-Up Machine

  • Guided Machine
Assisted Pull-Up – Neutral Grip
MET 4.5

Assisted Pull-Up – Neutral Grip

  • Guided Machine
Assisted Pull-Up – Supinated Grip
MET 4.5

Assisted Pull-Up – Supinated Grip

  • Guided Machine
Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell

FAQ: Landmine Row

What muscles does Landmine Row work?

Landmine Row primarily targets the Lats, with secondary engagement of the Forearms, Biceps.

How do you do Landmine Row correctly?

How to perform this exercise correctly 1 - Place the barbell in a corner or somewhere it won't move. 2 - Load the bar and attach the T-bar handle to t

Is Landmine Row good for beginners?

Landmine Row has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Landmine Row?

Landmine Row requires: Olympic Barbell, Landmine.

What are the benefits of Landmine Row?

Landmine Row strengthens the Lats, engages the Forearms and Biceps, builds functional strength using Olympic Barbell, Landmine. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Landmine Row?

Similar exercises to Landmine Row include Barbell Bent Over Row, Dumbbell Bent Over Row, High Row – Machine, High Row – Pronated Grip Machine. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Landmine Row better than Barbell Bent Over Row?

Both Landmine Row and Barbell Bent Over Row target the Lats. Landmine Row uses Olympic Barbell, Landmine, while Barbell Bent Over Row offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell
Dumbbell Bent Over Row
MET 4.5

Dumbbell Bent Over Row

  • Dumbbells
High Row – Machine
MET 4.5

High Row – Machine

  • Machine
High Row – Pronated Grip Machine
MET 4.5

High Row – Pronated Grip Machine

  • Machine
Low Row – Machine
MET 4.5

Low Row – Machine

  • Machine

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