Chest-Supported Landmine Row

With the chest on an incline bench you do not have to hold the torso.

• Compound
• Barbell
• Intermediate

How to do it

• Chest on an incline bench and a V or neutral grip on the end of the bar
• Chest firmly against the support and arms hanging at the start
• Drive the elbows back and squeeze the shoulder blades without lifting your chest

Sets, reps and tempo

Ranges: 8–12 reps · 1–2 RIR

Tempo: Drive up explosively, hold 1 s at the top, lower for 2 s under control

Common mistakes

• Lifting the chest off the support to get momentum
• Placing the bench so far from the anchor that you cannot finish the range

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps
• Rear delt
• Traps

Alternatives

• Seal Row
• Incline Bench Dumbbell Row
• Machine Row (chest-supported)
• Seated Cable Row