Fysiqal

Horizontal Pull · Intermediate

Landmine Row

Compound horizontal pull exercise using barbell, landmine.
Movement pattern
Horizontal Pull
Difficulty
Intermediate
Equipment
Barbell, Landmine
Mechanics
Compound
Sides
Unilateral
Main plane
Sagittal

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How to do the Landmine Row

Cues reviewed by Kwabena Osei on

Setup

One end of the bar anchored in a landmine attachment, hinged forward at the hips, gripping the other end of the bar (or a handle attachment) with one or both hands.

  1. Pull the bar up toward your torso, driving your elbow(s) back.

  2. Keep your hips hinged and your back flat throughout the set -- don't stand up to help move the weight.

  3. Lower under control back to a full stretch.

Common mistakes

  • Standing up progressively as the set gets hard instead of holding the hip-hinge position.

  • Using body momentum/heave instead of a controlled pull driven by the back.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder extensionprimary action

    Latissimus dorsi (prime mover, high emphasis); Teres major (prime mover, high emphasis); Posterior deltoid (synergist, moderate emphasis)

  • Elbow flexionsecondary action

    Brachialis (synergist, moderate emphasis); Biceps brachii (synergist, moderate emphasis); Brachioradialis (synergist, low emphasis)

  • Spine extensionsecondary action

    Erector spinae (stabilizer, moderate emphasis)

  • Spine rotationsecondary action · resisted

    External oblique (stabilizer, moderate emphasis); Internal oblique (stabilizer, moderate emphasis); Quadratus lumborum (stabilizer, low emphasis)

Related exercises

All horizontal pull exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.