Land mine row
The landmine row is a unilateral pulling exercise that targets the back muscles, such as the latissimus dorsi and rhomboids, as well as the biceps and forearms. It's ideal for those looking to strengthen the upper back and improve core stability, being adaptable for various strength levels.
Primary Equipment
Olympic barbell
Olympic barbell
Key Benefits
- Builds strength and muscle mass in the back, especially the lats.
- Improves core stability and unilateral coordination.
- Helps correct muscular imbalances between the sides of the body.
- Strengthens the biceps and forearms, contributing to grip strength.
Instructions
- Position the bar between your feet
- Align your feet at hip width
- Lean your torso forward and bend your knees
- Hold the triangle and perform the pulling movement in a controlled manner
Tips
- Avoid swinging your body forward and backward
- Keep your abdomen and glutes contracted
- Avoid using momentum or sudden movements
Restrictions
Individuals with lower back pain should exercise caution and keep their core engaged, avoiding arching the spine. If you experience shoulder pain, consult a professional to adjust technique or choose a variation. Beginners can start with light loads to master the form before increasing weight.
Common Mistakes to Avoid
- Rounding the lower back during the movement, stressing the region.
- Using body momentum to lift the weight instead of focusing on back contraction.
- Not fully extending the arm in the eccentric phase, limiting the range of motion.
