Landmine T-bar Row

Landmine T-bar Row is a strength – horizontal pull from a hip hinge exercise involving Rhomboids and middle trapezius, Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rhomboids and middle trapezius, Latissimus dorsi
Secondary muscles: Biceps brachii, Erector spinae
Exercise type: Strength – horizontal pull from a hip hinge

Exercise technique

Anchor
Securely lock the far end of the bar into the landmine attachment.
Position
Grasp the loaded end with both hands and stand evenly on either side of the bar.
Hinge
Send your hips back, bend your knees slightly and lean your torso forward.
Path
Pull your elbows backward while following the bar’s curved path.
Top
Bring the loaded end toward your lower chest without changing your torso angle.
Lower
Extend your arms without letting the plates strike the floor.
Set down
At the end of the set, bend your hips and knees to place the load on the floor.

Key technique points

Test the bar anchor before loading it.
Account for how close the plates can come to your chest.
Hinge at the hips rather than bending your lower back.
Direct your elbows backward.
Plant your feet on either side of the bar.
Follow the curved path rather than forcing the bar vertically.

Common mistakes

Using an unsecured corner

Do not substitute a bar end that could slip for a secure anchor.

Raising the torso

Do not extend your hips on every repetition to accelerate the weight.

Striking the plates

Do not finish the pull by hitting your chest with large-diameter plates.

Pulling sideways

Do not use uneven hand force and distort the landmine path.

Rounding the back

Do not lose spinal control as your arms extend.

Bouncing off the floor

Do not strike the plates at the bottom to gain rebound for the next pull.

Frequently asked questions