# Landmine Perpendicular Row

URL: https://heatsy.app/ex/landmine-perpendicular-row

Also known as: Land Mine Perpendicular Row, Landmine Row Perpendicular, Perpendicular Landmine 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](https://heatsy.app/ex/unilateral-landmine-perpendicular-row)

## Alternatives

- [Landmine T-Bar Row](https://heatsy.app/ex/landmine-t-bar-row)
- [T-Bar Row](https://heatsy.app/ex/t-bar-row)