Landmine Rows are a powerful compound movement that targets the upper back, rear delts, and biceps. Using a barbell anchored at one end, this exercise offers a unique angle of resistance that enhances scapular retraction and core stability while reducing lower back strain.

Instruction:

• Load one end of a barbell into a landmine attachment or corner.

• Stand over the bar with feet shoulder-width apart, knees slightly bent.

• Hinge at the hips and grip the bar with one or both hands.

• Pull the bar toward your torso, squeezing your shoulder blades together.

• Lower the bar with control and repeat.