# Landmine T-Bar Row

URL: https://heatsy.app/ex/landmine-t-bar-row

Also known as: Land Mine T-Bar Row, Landmine T Row, Landmine Bent-Over Row, Landmine Row with V-Handle, Land Mine Row with V-Handle, Landmine V-Handle Row, Landmine Row With Close-Grip Handle

Body region: Back, Arms

## Muscles

- Main: Trapezius, Latissimus Dorsi, Rhomboids
- Helps: Deltoid, Teres Major, Biceps, Brachialis, Brachioradialis
- Holds: Erector Spinae, Rectus Abdominis, Flexor Digitorum Superficialis

## Equipment

- Landmine

## Technique

1. Wedge one end of a barbell into a landmine or corner and load the free end with plates.
2. Straddle the bar near the plates, facing away from the anchor, and hinge at the hips with a flat back.
3. Hold the bar just behind the plates with both hands, or loop a V-handle under it there and hold it with palms facing each other.
4. Row the plates toward your lower chest, elbows driving back close to your sides.
5. Lower slowly to straight arms.

### Cues

- Keep the chest high and the back flat.
- Squeeze the shoulder blades together at the top.

### Common mistakes

- Standing up to get the weight up.
- Rounding the back.
- Using too much weight and cutting the range.
- Letting the plates bang on the floor at the bottom.

## Alternatives

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