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Landmine / T-Bar Row

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Exercises You Can Do On This Station

Tap “How to do it” for step-by-step instructions per exercise.

Landmine Meadows Row
Primary muscle • Lats • Intermediate
3×10–12 per arm
How to do it
  1. Stand sideways to landmine, grip the sleeve with outside hand.
  2. Hinge at hips with straight back, let arm hang.
  3. Row sleeve toward hip, driving elbow back.
  4. Lower slowly; keep torso stable.
Breathing: Exhale on pull, inhale down.
Tip: Elbow path determines which back muscles are targeted.
Avoid: Rotating torso to heave weight • Rounding back
Landmine Romanian Deadlift
Primary muscle • Hamstrings • Intermediate
3×10–12
How to do it
  1. Hold landmine sleeve at chest height, feet shoulder-width.
  2. Hinge at hips, push glutes back with soft knees.
  3. Lower until stretch in hamstrings, chest stays tall.
  4. Drive hips forward to stand, squeezing glutes at top.
Breathing: Inhale on lower, exhale up.
Tip: Great beginner-friendly RDL variation.
Avoid: Rounding lower back • Bending knees too much
Station Details
  • Equipment: Landmine / T-Bar Row
  • Type: Plate-Loaded / Free Weight
  • Difficulty: Intermediate — Advanced
  • Focus Muscles: Lats, Upper Back
  • Auxiliary Muscles: Biceps, Core, Grip
Quick Tips
  1. Secure the barbell in a landmine attachment or corner.
  2. Keep your back straight throughout the movement.
  3. Use a neutral grip for rows to reduce shoulder strain.
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