Barbell Double-Arm Landmine Row
Auto DetectedA landmine variation of the bent-over row that targets the lats and upper back to build thickness; commonly used to reduce lower back strain compared to free-weight rows.
About Exercise
Equipment
Barbell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Biceps, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Traps
7/10Mid Traps, Lower Traps
Shoulders
6/10Rear Delts
Biceps
5/10Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Anchor one end of the barbell in a landmine attachment, load the other end, and loop a V-handle under the bar near the collar. Straddle the bar with feet shoulder-width apart.
- Hinge at the hips to lean forward with a flat back.
- Grip the V-handle with arms fully extended.
- Pull the handle towards your chest by driving elbows back.
- Squeeze your shoulder blades together at the top.
- Lower the weight under control to full extension.
Coaching Tips
Form Cues
- Chest up
- Neutral spine
- Drive elbows back
- Squeeze at the top
Breathing
Exhale as you pull the weight up; inhale as you lower it back down.
Tempo
3-1-1
Range of Motion
Pull until the plates or hands are near the chest; lower until arms are fully extended.
Safety
Safety Notes
- Ensure the landmine is secure
- Keep lower back neutral to avoid injury
Spotting
Not recommended; use safeties or drop the weight if necessary.
Common Mistakes
- Rounding the back
- Using momentum
- Standing too upright
- Jerking the weight
When to Avoid
- Acute lower back injury
- Shoulder impingement
Flexibility Needed
- Hip hinge flexibility
- Shoulder mobility for neutral grip
Build Up First
- Proficiency in hip hinge
- Basic rowing technique
Also known as
T-Bar Row, Landmine T-Bar Row, V-Handle Landmine Row
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