FitNessieHow to do it
- Anchor one end of a barbell in a landmine, load the free end and hook a close-grip handle under the bar just behind the plates.
- Straddle the bar with your feet about shoulder width apart and your knees slightly bent.
- Hinge forward at the hips, keep your back flat and take the handle with both hands, arms nearly straight.
- Row the handle up until the plate meets your chest, keeping your elbows close to your sides.
- Squeeze for a moment, then lower with control until your arms are nearly straight again.
Key cues
- Stay bent over, back flat
- Pull toward your lower chest
- Elbows close to your sides
- Squeeze at the top
- Lower slowly
Common mistakes
- Rounding your back
- Swinging your torso to move the weight
- Cutting the range of motion short
- Standing up as you pull
Muscles worked
- Primary
- Lats, upper back, traps and rear delts
- Secondary
- Biceps, lower back and forearms
Equipment
Barbell, landmine, weight plates and close-grip handle.