Landmine Row

Move · Resistance Training · Movement, Typed Supps

The bar is fixed at one end, so it can only travel on a curve — the pull comes up and in rather than straight up.

Stage by stage

Set-up (Anchor fixes the radius): Position along the bar sets both effective load at the hand and the starting angle of the arc.
During the set (Extension plus adduction): The constrained arc takes the hand up and in, so the humerus tracks closer to the torso than in a free barbell row.
Throughout (Trunk resists rotation): Single-arm loading applies a rotational moment the obliques and quadratus lumborum hold isometrically for the whole set.
Weeks later (Per-side back thickness): Each side progresses independently, and anti-rotation trunk strength builds alongside the pulling work.

Muscles trained

Primary: lats, upper back
Secondary: biceps, obliques

Intensity

6 METs (Resistance training (weight lifting, free weight, nautilus or universal), power lifting or body building, vigorous effort).

Time to effect

Weeks: Your ability to resist rotating toward the working side improves quickly, and the diagonal pulling groove starts to feel natural rather than awkward.
Months: Lat and upper-back thickness builds on each side individually, and your anti-rotation core strength improves alongside it since every rep fights the same twisting pull.

Related supplements

Creatine Monohydrate

Common myth

"The landmine attachment is just a gimmick — a regular barbell row does the same job." In reality: Anchoring one end of the bar changes the resistance curve to a fixed arc instead of a straight vertical pull, altering shoulder and elbow positioning in a way that's often more comfortable for lifters with cranky joints than a free barbell row, while still loading the same lats and upper back.