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5 Essential Landmine Back Exercises For A Stronger Upper Body

5 Essential Landmine Back Exercises For A Stronger Upper Body

Are you looking to ramp up your upper body strength without overwhelming your routine with complicated equipment? You’re not alone. Many fitness enthusiasts and athletes search for effective, yet straightforward ways to enhance muscle growth and power in their upper bodies.

As an experienced strength and conditioning coach, I’ve seen firsthand how landmine exercises can be game-changers for those aiming to achieve a balanced, powerful physique.

These versatile movements utilize a simple setup but offer profound benefits that extend beyond basic free-weight workouts. The one-arm bent-over row variations alongside the V-bar alternative target multiple back muscles while improving stability and posture.

These landmine back exercises are essential tools in your arsenal for building functional strength where it counts. Dive into this guide packed with expertise, and let’s unearth the potential of your upper body—one rep at a time.

5 Essential Landmine Back Exercises For A Stronger Upper Body
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Ready? Let’s lift off!

Key Takeaways

  • Landmine exercises are powerful for building upper body strength, focusing on muscles such as the lats, rhomboids, and biceps.
  • They offer a wide range of motion and enhance core stability while being easier on the joints compared to traditional free weights.
  • Versatile workouts like landmine rows come in several variations that target different muscle groups and improve unilateral balance.
  • The V – bar attachment used in landmine exercises helps reduce strain on wrists and elbows, allowing for a more effective workout experience.
  • These exercises can be modified to accommodate any fitness level, making them suitable for both beginners and advanced athletes.

What is a Landmine Exercise?

A landmine exercise involves using a barbell anchored at one end to perform various upper body and lower body exercises. This setup allows for a wide range of motion and can help activate different muscle groups effectively.

Setting up a Landmine Barbell

Setting up a Landmine Barbell is straightforward and does not require extensive equipment. Follow these steps to ensure it’s ready for your upper body workout:

  1. Find a solid base for the landmine attachment, such as the floor or a power rack. This serves as the anchor point for all of your exercises.
  2. Secure the landmine attachment or base properly to avoid any movement during your workout.
  3. Take an Olympic barbell and gently insert one end into the sleeve of the landmine apparatus. Ensure it fits snugly to create a stable pivot point.
  4. Position weight plates close by so you can load them onto your barbell with ease once you’ve set up the landmine.
  5. Load the desired amount of weight onto the free end of the barbell, starting with lighter weights if you’re new to this type of training.
  6. Double – check that all weights are securely fastened with collars to prevent them from sliding off during movements.
  7. Stand in a lifting position that allows you to reach down and grasp the barbell easily without straining your back or shoulders.
  8. Test the setup by performing a few light reps of an exercise like a standing press, making minor adjustments if necessary for comfort and range of motion.
  9. Always keep a clear area around your setup to maintain safety and give yourself ample space for executing various exercises.
5 Essential Landmine Back Exercises For A Stronger Upper Body
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Benefits of Landmine Exercises

Landmine exercises deliver a powerful boost to upper body strength, targeting the back muscles with precision and effectiveness. Unlike traditional weightlifting, which can restrict movement, landmine workouts offer an expansive range of motion.

This allows for deeper muscle engagement and stimulates growth throughout your arms, shoulders, and core. They serve as compound movements that coordinate multiple muscle groups at once, heightening the intensity of your workout session.

Opting for landmine exercises means choosing safety without compromising on results. Those with sensitive shoulders or back concerns find these exercises gentler due to their more natural movement patterns.

The variety in angles and approaches within landmine training adapts to all fitness levels, seamlessly integrating into any routine. By consistently engaging the core for stability during each exercise—from pressing up in a squatting position to flexing elbows in rows—landmines fortify core muscles while improving functional movements essential for daily activities.

Muscles Worked by Landmines

Landmine exercises hit a variety of muscle groups, making them superstars for upper body development. They engage the powerful latissimus dorsi, commonly known as the lats, which are crucial for that coveted V-shaped torso.

The rhomboids also get an intense workout; these muscles between your shoulder blades bring scapular retraction and stability to your upper back. Don’t forget about the biceps—every pull and lift with the landmine bar challenges these front-arm muscles, essential for lifting and carrying in daily life.

Each variation of the landmine row adds its unique twist to muscle engagement. With one-arm rows, you’re not just building strength but also improving unilateral stability—a fancy way of saying that each side of your body can work independently without relying on the other side for support.

This means more balanced muscle development and less risk of injury from overuse or compensation patterns. Adding a bench as support during rows targets similar muscle groups while reducing stress on your lower back and allowing you to focus even more on squeezing those back muscles at every lift.

Essential Landmine Back Exercises for a Stronger Upper Body

Incorporate these 5 essential landmine back exercises into your workout routine to target and strengthen your upper body muscles for improved strength and stability. These exercises will help you build a stronger, more resilient upper body while reducing the risk of injury.

1. Landmine One Arm Bent Over Row (VERSION 1)

Landmine One Arm Bent Over Row (VERSION 1)

  • Begin by standing with your feet shoulder – width apart and placing one end of the barbell into a landmine attachment.
  • Hold the barbell with one hand and keep your back straight while bending at the hips.
  • Pull the barbell towards your hip while keeping your elbow close to your body.
  • Lower the barbell back down in a controlled manner before repeating for the desired number of repetitions.

2. Landmine One Arm Bent Over Row (VERSION 2)

Landmine One Arm Bent Over Row (VERSION 2) targets the back, shoulders, and arms. This variation provides a unilateral challenge to the muscles.

  • Engaging in this exercise helps in promoting muscle balance.
  • The movement requires stabilizing core muscles and improving flexibility.
  • It assists in strengthening the scapular muscles that support good posture.
  • Incorporating this exercise contributes to improved shoulder stability and reduces the risk of injury.
  • Performing this exercise regularly promotes muscle hypertrophy in the targeted regions.

3. Landmine One Arm Bent Over Row (VERSION 3)

Transitioning from the Landmine One Arm Bent Over Row (Version 2), let’s explore the benefits of Landmine One Arm Bent Over Row (Version 3):

  • This variation hones in on targeting the upper back muscles, providing a unique challenge and promoting muscle balance.
  • Emphasizing unilateral strength and balance, it helps reduce disparities between the left and right sides of the back.
  • It plays a crucial role in strengthening core stability while maintaining a neutral spine throughout the exercise.
  • Incorporating this exercise into your routine can contribute to improved overall back strength and muscle definition.

4. Landmine Bent over Row with V-bar

The Landmine Bent over Row with V-bar is an effective exercise that targets the back muscles, including the lats, traps, and rhomboids. Using the V-bar attachment allows for a neutral grip, reducing strain on the wrists and elbows while maximizing range of motion. Here are the key points to consider when performing this exercise:

  • The V – bar attachment provides a comfortable grip and allows for a wider range of motion compared to traditional barbell rows.
  • The neutral grip minimizes wrist and elbow strain, making it suitable for individuals with previous injuries or discomfort in those areas.
  • Ensure proper posture throughout the exercise to engage the targeted back muscles effectively.
  • This exercise can be modified by adjusting the grip width on the V-bar to target specific areas of the back.

5. Landmine One Arm Bent Over Bench Row

The Landmine One Arm Bent Over Bench Row is an essential exercise targeting the back muscles, effectively improving strength and muscle definition. It’s a unilateral exercise that helps address any muscle imbalances. When combined with other essential landmine exercises, such as the Landmine Bent over Row with V-bar, it contributes to a comprehensive upper body strengthening routine.

  • Using a bench in this exercise creates stabilization and isolates the back muscles for better targeting.
  • The utilization of the landmine attachment challenges muscles from unique angles, providing varied resistance.
  • Perform this exercise in different variations to target the back muscles from various angles.
  • The one – arm movement emphasizes balance and stability while engaging the targeted muscles effectively.
  • It can be integrated into full-body workouts for a well-rounded training program.

Tips for Incorporating Landmine Exercises into Your Workout

When incorporating landmine back exercises into your workout, it’s important to focus on proper form and technique. Start with lighter weights and gradually increase the load as you become more comfortable with the movements.

Additionally, try including full body landmine workouts to maximize the benefits of these compound exercises.

5 Essential Landmine Back Exercises For A Stronger Upper Body
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How to Use a Landmine

Securely anchor the barbell in the landmine attachment or a corner to ensure stability. Maintain proper form and technique to reduce the risk of injury and maximize effectiveness. Gradually increase weight as strength improves.

  1. Begin with the Landmine One Arm Bent Over Row (Version 1) by standing with feet shoulder – width apart, gripping the end of the barbell with one hand, and pulling the bar towards your hip while keeping your back straight.
  2. Engage in Landmine One Arm Bent Over Row (Version 2) by keeping a stable position, pulling the bar towards your hip with one hand while maintaining proper form.
  3. Execute Landmine One Arm Bent Over Row (Version 3) by focusing on controlled movements, pulling the bar towards your hip without compromising posture.
  4. Perform Landmine Bent over Row with V-bar by using an overhand grip on a V-bar attachment, keeping your back straight, and pulling upwards towards your hip.
  5. Try out Landmine One Arm Bent Over Bench Row by positioning yourself on a bench, pulling the bar towards your hip while engaging stabilizing muscles for support.


5 Essential Landmine Back Exercises For A Stronger Upper Body
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Incorporating these essential landmine back exercises can lead to a stronger and more functional upper body. The versatility and space-saving nature of the landmine attachment make it ideal for various gym settings.

Remember to maintain proper form and technique to maximize their benefits and reduce the risk of injury. Stressing the importance of shoulder stability, posture improvement, and overall strength, these exercises offer practicality in enhancing athletic performance.

Take action today to include these effective landmine back exercises in your workout routine for noticeable improvements!


1. What are landmine back exercises?

Landmine back exercises utilize a standard barbell anchored at one end to strengthen your upper body, focusing on major muscles like the triceps, deltoids, and core.

2. Can landmine exercises improve my shoulder health?

Absolutely! By engaging in movements that work the rotator cuff and serratus anterior, you can avoid overuse injuries and even alleviate existing shoulder pain.

3. Will these exercises contribute to a stronger core?

Definitely! Exercises like the landmine front squat activate your transverse abdominis, helping to build formidable core strength.

4. Is there a benefit of landmine workouts for sports professionals?

For certain; boxers and powerlifters gain from unilateral training that aids in muscle building and boosts functional performance across many aspects of their sport.

5. Do these workouts help with fat loss or just muscle gain?

Landmine exercises can increase your resting metabolic rate which leads not only to muscle mass improvement but also contributes significantly to fat loss when combined with proper nutrition.

6. How does using free weights in these exercises compare to machines?

Utilizing free weights for movements such as Romanian deadlifts engages more stabilizer muscles than machines do, offering comprehensive strength development and enhancing balance.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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