Landmine Perpendicular Row

Body region

• Back
• Arms

Muscles

Main

• Trapezius
• Latissimus Dorsi
• Rhomboids

Helps

• Deltoid
• Teres Major
• Biceps
• Brachialis
• Brachioradialis

Holds

• Erector Spinae
• Flexor Digitorum Superficialis

Equipment

• Landmine

Technique

1. Load the free end of a landmine bar and stand beside the bar a short distance from the loaded end, feet shoulder-width apart.
2. Hinge at the hips with knees bent and take the bar near the plates with both hands, palms down, arms hanging.
3. Row the bar up toward the side of your chest, elbows driving back.
4. Lower under control to straight arms.

Cues

• Keep the bar close to the body.
• Chest up, spine neutral.
• Squeeze the shoulder blades.

Common mistakes

• Jerking the bar with the hips.
• Standing up too tall.
• Rounding the lower back.

Variations

• Unilateral Landmine Perpendicular Row

Alternatives

• Landmine T-Bar Row
• T-Bar Row