Close Grip Landmine Row
StrengthPull
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Description
The Close Grip Landmine Row is a compound exercise targeting the upper back, specifically the rhomboids, trapezius, and latissimus dorsi, while also engaging the biceps and forearms. This exercise utilizes a landmine setup, which involves a barbell anchored at one end, allowing for a unique range of motion and increased stability.
How to Perform
- Position a barbell in a landmine attachment or securely anchor one end in a corner.
- Stand over the barbell with feet shoulder-width apart, knees slightly bent.
- Bend at the hips to lower your torso until it is nearly parallel to the floor, maintaining a neutral spine.
- Grip the barbell close to the weighted end with both hands using an overhand grip.
- Engage your core and pull the barbell towards your lower chest by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, squeezing your shoulder blades together.
- Slowly lower the barbell back to the starting position with control.
- Repeat for the desired number of repetitions.
What Muscles Work
Primary Muscle:
Tips
- Keep your back straight and avoid rounding your shoulders to prevent injury.
- Focus on pulling with your back muscles rather than relying solely on your arms.
- Maintain a slight bend in your knees to support balance and stability.
- Control the movement throughout; avoid using momentum to lift the weight.
- Ensure that your grip is firm but not excessively tight to reduce forearm fatigue.
- Exhale as you pull the barbell towards you and inhale as you lower it back down.
Common Mistakes
- Using too much momentum by swinging the torso.
- Allowing the elbows to flare out excessively.
- Rounding the back instead of maintaining a neutral spine.
- Standing too far from the barbell, reducing range of motion.
- Pulling the barbell too high, causing shoulder strain.
- Failing to engage the core for stability.
- Gripping the bar too loosely, leading to loss of control.
- Not squeezing the shoulder blades together at the top of the movement.
- Bending the wrists instead of keeping them straight.
- Lifting the heels off the ground, compromising balance.
Recommended Exercises
Explore exercises related to Close Grip Landmine Row for back training and similar movement patterns.
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