What Do Landmine Rows Work?

ByHarry
Woman Standing by Row of Dumbbells in Gym

Landmine rows are an awesome bodyweight exercise used in strength training and are directed at the back muscles such as latissimus dorsi, rhomboids, and biceps. They also recruit the deep abdominal muscles, as well as the shoulders for stabilization; thus, they are very versatile to incorporate in every exercise regimen. In this article, we are going to look at going into detail regarding What Do Landmine Rows Work? what muscles they target, their uses, the proper form of the exercise, and some of the stays that you can add to your routine.

What is Landmine Rows?

Landmine rows are a systematic arrangement of explosive devices planted in the ground, designed to detonate upon pressure or proximity. These rows can be built systematically in some specific patterns like a grid to enhance its efficiency, where they generally work as barriers to control movements or safeguarding of certain specific regions.

What Do Landmine Rows Work?

Primary Muscles

The main focus of landmine rows is the latissimus dorsi, which is commonly abbreviated as the lats. These are the larger muscles in your lower back that come into play in forming the V-shape that most athletes and bodybuilders seek. Firm lats contribute to developing a muscular back and can enhance the ability to perform other lifts and some sports activities.

Secondary Muscles

In addition to the lats, landmine rows work several secondary muscles:

  • Trapezius: Located down your back and up to your neck, traps are needed for shoulder activity and positioning.
  • Rhomboids: Embedded in the middle of your back, between your shoulder blades, the rhomboids move your shoulder blades upwards and together, enhancing posture and shoulder function.

Other Contributions

Landmine rows also engage:

  • Rear Delts: These are the posterior aspect of your shoulders, which assist in the shoulder girdle movement and support.
  • Biceps: These muscles are involved in the pulling action.
  • Forearms: Used for gripping the barbell firmly.
  • Core: Some of the muscles that you use to stabilize your body during the movement include contraction of the muscles in your abdomen and lower back.

In summary, landmine rows are an effective movement for building a strong and balanced upper back as well as overall upper body muscle.

How to Perform Landmine Rows

Set-Up

  1. Anchor one end of the barbell to a landmine bar or a corner of the gym. Make sure that it is steady and does not shift around during your exercise session.
  2. Place the other end of the barbell on the squat rack with weight plates depending on your strength and the workout plan.

Starting Position

  1. Stand sideways to the barbell with one foot slightly in front of the other for better stability.
  2. Bend at the hips while maintaining a neutral spine and engaged chest.
  3. Hold the barbell with one hand while making sure to have a good hold of it.

Execution

  1. Bring the barbell up to your chest area while making sure that your shoulder blades are pinned back at the peak of the exercise’s first phase.
  2. Try to have your elbow tight into your body during the lift.
  3. Control the weight so as not to jerk or sway when making the movements.

Return

  1. Gradually lower down the barbell to the initial position.
  2. Be careful to keep your back straight and to keep your stomach muscles tensed throughout the exercise.

Repeat

  1. Perform the desired number of repetitions on one side.
  2. Switch sides and repeat the exercise with the other hand.

Tips for Proper Form

  1. Maintain a Neutral Spine: Do not bend your spine backward or try to form a rounded hump on your upper back. Make sure not to bend your spine when lifting heavy objects to avoid any complications.
  2. Engage Your Core: Engaging your abs throughout the movement enables your body to stay in the correct position.
  3. Squeeze Your Shoulder Blades: Concentrate on squeezing the back muscles on the top position of the lift to increase muscle activation.
  4. Control the Weight: Do not use momentum to lift the weight. However, do the movement slowly and carefully.

Read Also: What Are Squat Pulses: Everything You Need To Know

Variations of Landmine Rows

Single-Arm Landmine Row

The single-arm landmine row serves to target unilateral strength and balance, which would be useful in determining whether somebody has specific muscle imbalances.

Landmine Bent-Over Row

A variation of the standard bent-over row done with a bar at landmine fashion, the angle of pull is different from the usual bent-over row and hits the back muscles in a slightly different manner.

Landmine Reverse Grip Row

Switching from a regular overhand grip to an underhand grip adds some variety to the workout and changes the muscles that are used during the lifting process.

Safety Considerations

As with any form of exercise, it is always advisable to seek professional advice before beginning the workout, in this case, landmine rows. They can correct your movement and help to avoid mistakes that may lead to injury while exercising.

Final Remarks

Landmine rows are one of the useful and efficient movements when it comes to torso strength, especially in developing the V-shape upper back. They are known to work on the lats, traps, rhomboid, and other subordinate muscles hence strengthening the upper body stability, adding on the muscle bulk, correcting posture, and increasing stability and strength of the abdomen. It is suggested to incorporate the landmine rows into your regular training regimen for these benefits and to push your fitness to the next level.