Chest-Supported Landmine Row

Landmine variation: the anchored end creates a stable arc and diagonal resistance that is often comfortable for the shoulders, back, and hips.

• Compound
• Barbell
• Intermediate

How to do it

• Secure the end of the bar in a stable anchor
• Follow the bar’s natural arc instead of fighting it
• Keep ribs and pelvis controlled throughout the repetition

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

• Improvising an anchor that can slide
• Rotating or leaning the torso when the variation does not require it

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps
• Rear delt
• Traps

Alternatives

• Seal Row
• Chest-Supported Dumbbell Row
• Machine Row (chest-supported)
• Seated Cable Row