Landmine Row
Exercise Overview
The landmine row is a strengthening exercise to target the scapular retractors and back. Set up a barbell into a landmine set up. Grip a D Row Handle with both hands anchoring one end of the barbell handle on top of it (be sure not to place the barbell sleeve on the D Row handle).Bend over at the hips until your hands are at roughly knee height. Keep the spine in neutral and the knees lightly bent. Pull the weight towards your abdomen while retracting your scapulae. Focus on squeezing the shoulders blades back as if to squeeze a pencil between them. Keep the shoulders down and back as you complete the exercise to isolate the movement away from the upper trapezius. Lower your hands into an extended arm position to complete a row.
Muscles Involved
RhomboidsTrapeziusLatissimus Dorsi
Related Conditions
Rounded Shoulders / Postural ExerciseUpper Cross SyndromeRhomboid StrainStrength TrainingScapular Dyskinesis / Dyskinesia
