Movement overview

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.

Step-by-step cues

1. Position a barbell in a landmine attachment or securely anchor one end in a corner.
2. Stand over the barbell with feet shoulder-width apart, knees slightly bent.
3. Bend at the hips to lower your torso until it is nearly parallel to the floor, maintaining a neutral spine.
4. Grip the barbell close to the weighted end with both hands using an overhand grip.
5. Engage your core and pull the barbell towards your lower chest by retracting your shoulder blades and bending your elbows.
6. Pause briefly at the top of the movement, squeezing your shoulder blades together.
7. Slowly lower the barbell back to the starting position with control.
8. Repeat for the desired number of repetitions.

Technical 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.