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Back · Barbell
Land Mine Row
Land Mine Row is an intermediate compound strength exercise that works the upper back (back), with the biceps, rear shoulders and lower back assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Upper Back
- Lats
Secondary muscles
- Biceps
- Rear Shoulders
- Lower Back
How to do Land Mine Row
- Straddle the landmine bar facing away from the anchor, or stand beside it, and hinge at your hips with a flat back.
- Grip the bar just below the plates, with a V-handle or both hands.
- Row the bar toward your chest by driving your elbows back and squeezing your shoulder blades.
- Lower the bar with control until your arms are straight and repeat.
Form tips
- Keep your back flat and your hips still throughout.
- Pull toward your lower chest, not your neck.
Land Mine Row alternatives
More upper back exercises
Land Mine Row FAQ
What muscles does Land Mine Row work?
Land Mine Row mainly works the upper back in the back. The biceps, rear shoulders and lower back work as secondary muscles.
What equipment do you need for Land Mine Row?
You need a barbell.
How many sets and reps of Land Mine Row should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Land Mine Row good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Land Mine Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Land Mine Row?
Other exercises for the upper back include Band Incline Row, Dumbbell Incline Row, Lawnmower Row and Jump Rope Row.
For developers
Use Land Mine Row in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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