Wide Landmine Row

Muscle Groups Involved

Lats - Primary
Mid Back/Mid Traps - Primary
Erectors - Primary
Biceps - Primary

Highlights

Think of your hands as hooks and pull your elbows back towards the ceiling as if they were pulled by string.
Keep your core braced hard throughout the entire movement.
Keep your head/neutral with your spine.
Step closer to the weight if it's too much strain on your low back.
Move your shoulder blades forwards and backwards a lot.

Description

The Wide Landmine Row is a compound exercise that targets the muscles of the back, with an emphasis on the latissimus dorsi, teres major and minor, middle trapezius, lower trapezius, rhomboids, rear deltoids. It challenges the paraspinals in an isometric position while allowing for a large of motion to be performed for the rest of the back musculature. To perform the Wide 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 of the floor.

Common Mistakes

Common Mistakes: Do not round your back. Do not stand up during the movemen

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

Think about pulling from the pinky side of your hands to increase the activ

Think about pulling from the pinky side of your hands to increase the activation or mind muscle connection with your latissimus dorsi.

Purpose

This exercise focuses on the large muscles in your upper back specifically

This exercise focuses on the large muscles in your upper back specifically the latissimus dorsi. It is thought to increase the width or V-taper 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 p

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.