How to Do a Landmine Rowing Exercise
The Landmine Rows exercise is a very popular and one of the most effective workouts for gaining chest muscle. You can perform this exercise with dumbbells, with the palms of your hands facing outwards. The concept is to have the weight of your body on your toes and knees while keeping your heels on the floor. This exercise can be performed with three variations.
The first variation of Landmine Rows is called the 'One arm row' or more commonly known as the single arm dumbbell row. To do the One arm row, stand in the same position you would for the double leg extension. Lock the dumbbell at the Landmine Bar attachment or position the other end of the dumbbell at a suitable corner of the gym floor where a wall opposite to your legs is present. Step forward with your feet shoulder width apart and your arms hanging by your sides. Now step back with your feet hip width apart and your arms straight. Hold the position for 2 seconds and repeat three times.
The second exercise variation is called the Landmine row variation. This exercise can be performed with the use of a dumbbell or a barbell. Place the weights with the weights positioned over the shoulders on top of a weight bench. Next, step forward with your feet hip distance apart and your arms straight, holding the position for two seconds.
The third variation of Landmine Rows is called the posterior chain movement or gluteus pinch. To do the Landmine row in this exercise, step forward with your feet hip distance apart and your arms straight, then bend the knees and bring the arms back to the original position. Then raise your torso up by swinging the arms back and then return back to the starting position. Hold this position for 2 seconds and repeat three times. In many variations of the landmine row, the hips are rotated so that they face the target when in the up-down movement.
The fourth exercise variation of landmine rows is called the triangle. To do this exercise, step forward with your feet hip distance apart and your arms straight, and then bend the knees to enter a forward lunge. In the up-down movement, rotate the pelvis towards the ribcage and hold this position for two seconds. Repeat three times.
The fifth exercise is known as the bent over row exercise. In this exercise you need to lie on your back with your legs comfortably folded over and the upper arms at your sides. Next, step up with your legs and bend the knee and bring the foot to your chest, bending the knee and bringing the upper leg up to the chest, and then lower yourself slowly to the starting position.
