Is it the same as a chest-supported T-bar row?

No. Your chest is unsupported here, so you must hold the hinge. A chest-supported machine reduces that trunk demand.

Where should you pull the bar?

Toward the lower chest, depending on your handle and plates. Stop before you need to stand upright.

What if the lower back tires first?

Reduce the load or choose a chest-supported row. The goal is to row from a stable position, not hold weight at any cost.

Landmine Row

The landmine row is a pull with a bar anchored at one end that trains the back while the hips hold the torso bent forward.

BACK · PULL

Landmine Row: how the movement is executed

How it is executed

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.

Muscles worked: Back
Primary muscle: Mid back
Equipment: Barbell
Movement pattern: Pull
Difficulty: Intermediate
What it is for: StrengthHypertrophy

Common mistakes

Using an unstable corner as an anchor: use a secure attachment.
Raising the torso on each pull: reduce the load and hold the hinge.
Dropping the lowering phase: control the bar until the arms extend.

Frequently asked questions

Is it the same as a chest-supported T-bar row?: No. Your chest is unsupported here, so you must hold the hinge. A chest-supported machine reduces that trunk demand.
Where should you pull the bar?: Toward the lower chest, depending on your handle and plates. Stop before you need to stand upright.
What if the lower back tires first?: Reduce the load or choose a chest-supported row. The goal is to row from a stable position, not hold weight at any cost.

Sources and editorial approach

The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.

No individual professional review is recorded for this page.

Variations and substitutions

Banded RowResistance band Barbell RowBarbell Kettlebell Single-Arm RowKettlebell Smith Machine Bent-Over RowSmith machine T-Bar RowT-bar TRX RowTRX Kettlebell Gorilla RowKettlebell Chest-Supported Incline Dumbbell RowDumbbell

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Glossary and calculators

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Landmine Row

Sources and editorial approach

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