Landmine Row
The Landmine Row is a compound back exercise performed using a barbell anchored at one end to create a natural arc of motion. It primarily targets the latissimus dorsi and mid-back muscles while placing less shearing force on the spine than traditional barbell rows.
Since the Landmine Row requires a stable hip hinge, the AI analyzes your daily recovery scores and HRV to determine if your lower back is ready for heavy loading or if volume should be reduced. By tracking your RPE and weight history, the app ensures you are pulling enough load to stimulate hypertrophy without compromising your spinal alignment. If you report lower back tightness from previous sessions, the system can instantly swap this for a chest-supported variation to protect your lumbar spine.
Form Cues
- Hinge at the hips until your torso is nearly parallel to the floor
- Keep your spine neutral and core braced tightly
- Pull the bar handles toward your hips, not your chest
- Squeeze your shoulder blades together at the top of the rep
- Lower the weight slowly to feel a stretch in your lats
- Don't round your lower back at any point
- Don't use momentum or jerk the weight upward
- Don't let your shoulders roll forward at the bottom
- Don't stand too upright, which reduces range of motion
- Don't hyperextend your neck by looking up excessively
Common Mistakes
- Rounding the lumbar spine (cat-back)
- Using excessive body momentum to cheat
- Pulling primarily with the biceps instead of the back
- Setting up too far away from the anchor point
- Shortening the range of motion
Muscles Worked
This exercise heavily recruits the latissimus dorsi, rhomboids, and middle trapezius to build a thick, strong upper back. The angled path of the bar also engages the posterior deltoids and biceps, while the erector spinae work isometrically to maintain a safe, neutral spine position throughout the set.
Primary
Secondary
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