Landmine aka T Bar Row
Landmine aka T Bar Row
The Landmine (also known as T Bar Row) is a powerful exercise for building back strength and improving posture. It uses a landmine setup, where one end of a barbell is anchored to the ground, offering a unique angle for pulling motions.
How to do Landmine aka T Bar Row
- Stand over the barbell, feet shoulder-width apart, with the barbell anchored behind you.
- Bend your knees slightly and hinge at the hips, keeping your back flat.
- Grip the bar close to the plates with both hands or use a landmine attachment.
- Pull the barbell towards your chest by driving your elbows back.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the bar back down with control and repeat for the desired reps.
Form Tips
- Keep your chest up and back straight throughout the movement.
- Avoid rounding your shoulders or using momentum to lift the bar.
- Focus on pulling with your back muscles, not your arms.
- Maintain a slight bend in the knees and a strong core to stabilize.
Muscles Targeted
- Primary Muscles: Upper and Middle Back (Rhomboids, Trapezius, Latissimus Dorsi)
- Secondary Muscles: Biceps, Rear Shoulders, Core
The Landmine Row is a versatile and effective exercise that can be modified with different grips or weights to suit various fitness levels.
