Wide-Grip Landmine Row

Row with a wide grip on the end of the bar and the elbows flared.

• Compound
• Barbell
• Intermediate

How to do it

• Wide grip at the end of the bar, elbows flared and torso inclined
• Hinge at the hips with a neutral back and the torso inclined
• Pull toward your abdomen and squeeze the shoulder blades at the end of the range

Sets, reps and tempo

Ranges: 8–12 reps · 1–2 RIR

Tempo: Pull for 1 s, squeeze, lower for 2 s under control

Common mistakes

• Standing up out of the hinge on each rep to help move the load
• Tucking the elbows in and losing the point of the wide grip

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps
• Traps
• Erectors / lower back

Alternatives

• Landmine Row (T-bar)
• Barbell Row
• Chest-Supported Machine Row
• Single-Arm Dumbbell Row