FlexLandmine T-Bar Rows
Muscles worked
- Latissimus Dorsi
- Rhomboid Major
- Trapezius Middle Fibers
- Teres Major
- Posterior Deltoid
- Biceps Brachii
- Erector Spinae
- CategoryPull
- Default target4 sets × 8–12 reps
- EquipmentBarbell
- Movement patternHorizontal Pull
- Training stylesHypertrophy, Strength
Technique
Setup
Anchor one end of a barbell in a landmine or corner, load the other end, and straddle the bar facing the plates. Hook a close-grip handle under the bar just behind the plates, hinge until your torso is about 45 degrees, and hold it with your arms straight and back flat.
Movement
Row the plates toward your upper stomach by driving your elbows back past your ribs, squeezing your shoulder blades together. Lower until your arms are straight and your shoulder blades stretch forward.
Form Tip
Hold the hinge; if your torso rises every rep to swing the weight up, the load is too heavy and your lower back is doing the rowing.
Increase Difficulty
Add weight, or pause for 1 second at the top.
Decrease Difficulty
Use less weight, or switch to Bent Over Rows with dumbbells.