Landmine Row

Anchor one end of a barbell in a landmine attachment and load the free end, then straddle the bar and hinge forward at the hips with a flat back and soft knees. Grip the bar or a V-handle near the loaded end and let it hang at arm's length. Pull the weight toward your lower chest by driving your elbows back, squeezing your shoulder blades together. Lower under control to a full stretch and keep your spine neutral throughout. The fixed bar path allows heavy loading with good mid-back focus.