Narrow Landmine Row

The Narrow Landmine Row is a compound exercise that targets the muscles of the back, with an emphasis on the middle trapezius, lower trapezius, rhomboids, latissimus dorsi and rear deltoids. It challenges the paraspinals in an isometric position while allowing for a large range of motion to be performed for the rest of the back musculature. To perform the Narrow Landmine Row, start by inserting one end of a barbell into a landmine attachment or securely wedging it into a corner. Stand over the barbell with your feet shoulder-width apart, hinge at the hips to grasp a narrow attachment. Maintain a neutral spine position by bracing your abdominals. Pull the barbell upward toward your diaphragm, keeping your elbows close to your body and squeezing your shoulder blades together at the top of the movement. Pause briefly and lower the weight under control to the starting position. Repeat without letting the weights rest on the floor.

Common Mistakes

Do not round your back. Do not stand up during the movement. Maintain a neutral spine position and keep your torso at approximately 30-45 degrees with respect to the floor throughout the entire movement. Do not go slack at the bottom of the repetition. Instead, keep tension in your back and arms. Do not let the weights rest of the floor between repetitions. Do not flex or extend your wrists during the exercise.

Pro Tips

Brace your abdominals before getting into position to make it easier to maintain a neutral spine position. Think about pushing your elbows behind your body instead of thinking pulling your hands to your torso to increase activation of your back musculature.

Purpose

This exercise focuses on the large muscles in your upper back. It is thought to increase the thickness of the back. Due to it’s position it can also increase the hypertrophy of the paraspinal muscles.

Form

Use a mirror or camera to ensure that you are maintaining a neutral spine position. Your hands should meet your torso at the level of your lower ribs, approximately 5 inches or one hand’s width below your nipples.