Barbell Double-Arm Landmine Row
Auto DetectedA stable barbell pulling exercise anchored at one end that targets the lats and upper back to build strength and muscle; provides a safer alternative to free-weight rows with reduced spinal strain.
About Exercise
Equipment
Barbell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Biceps, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Traps
7/10Mid Traps, Lower Traps
Shoulders
6/10Rear Delts
Biceps
5/10Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Anchor one end of the barbell in a landmine attachment or corner, load the free end with plates, and position a V-grip handle below the plates. Straddle the bar with feet shoulder-width apart, hinge at hips to 30-45 degrees, and grip the handle neutrally with arms extended.
- Drive elbows back and up to pull the handle toward your lower chest.
- Squeeze shoulder blades together at the top.
- Pause briefly to contract the back.
- Lower the bar slowly to full arm extension.
- Maintain neutral spine throughout.
Coaching Tips
Form Cues
- Squeeze blades together
- Drive with back, not arms
- Keep core braced
- Neutral spine always
Breathing
Inhale as you lower the weight; exhale as you pull toward your body while bracing your core.
Tempo
3-1-1
Range of Motion
Pull until plates touch torso or handle reaches hip line; lower until arms fully extend with lats stretched, without rounding the back.
Safety
Safety Notes
- Ensure bar is securely anchored
- Avoid heavy loads until form is mastered
- Stop if lower back pain occurs
- Use lighter plates for full range
Spotting
Not typically required; use controlled tempo and safeties if available for heavy sets.
Common Mistakes
- Rounding the back
- Using momentum to pull
- Shrugging shoulders
- Allowing torso rotation
When to Avoid
- Acute lower back injury
- Shoulder impingement
Flexibility Needed
- Hip hinge flexibility
- Shoulder mobility for neutral grip
Build Up First
- Proficiency in hip hinge
- Basic rowing technique
Also known as
T-Bar Row, Landmine T-Bar Row
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