Land mine row

How to perform Land mine row

Set up with deliberate positioning before the first rep. For Land mine row, brace your core, fix your gaze, and find a stable base — rushing the setup is the most common cause of bad reps. Lower the weight under control through the full range of motion you can manage with good form, then drive back to the top with intent. Breathe in on the way down, exhale on the effort.

Keep the working muscle — the lats — doing the work. If you feel the load shifting to a joint or to a muscle that shouldn’t be primary, stop and reset. Reps with poor form do not count toward progress; they only build fatigue. When in doubt, drop the load 10–20% and rebuild from a position you can own.

Rest 90–180 seconds between sets for hypertrophy work, or 2–4 minutes for heavy strength sets. Track every set in GymTrainr so the AI coach can adjust your next session based on the reps and RPE you actually hit.

Common mistakes

• Cutting the range of motion short. Half-reps look heavier on Instagram but build less muscle and create joint imbalances. Train the full ROM you can control with the chosen weight.
• Loading the bar before owning the movement. If you can’t do 8 clean reps, the weight is wrong — not your effort. Drop the load and let progression do its job over weeks.
• Skipping the warm-up. Two or three light progressively-loaded warm-up sets prime the nervous system, lubricate the joint, and make your top set safer and stronger.

Programming notes

As a compound movement, Land mine row responds well to 3–5 working sets at moderate-to-heavy loads. Place it early in the session when you’re fresh. Track your RPE (1–10) on every working set — if you’re consistently hitting RPE 9+ on the prescribed reps, deload by 10% next session. If you’re cruising at RPE 6–7, add load.

Variations & alternatives

Want to swap Land mine row for something else that hits the lats? Try one of these:

• Cable Bent Over Row
• Single arm cable row
• Archer pull-up

Browse all Lats exercises →