How to master the landmine row and improve your technique to develop serious strength in your upper back and target your lats ...

During the t-bar row, they contract and pull backwards. Biceps: While biceps are a secondary mover in the the t-bar row, they assist during flexion of the elbow during the row.

The first movement you should consider adding to the arsenal of your newly modified barbell regime is the ’Landmine T-bar row’, a remix of a gym staple that bodybuilders have used for decades ...

Landmine work itself isn’t new. Single-end barbells have been around for decades—there’s a scene in 1977’s Pumping Iron where Arnold uses a barbell for a T-bar row to attack his back.

This landmine row drop set uses three exercises in quick procession to build up the muscles of your posterior chain—the glutes, hamstrings, and lower back.

But if you don’t have a T-bar machine, you can do the same thing with a landmine. Use one of the V-shaped handles from the cable attachment bucket to give yourself a convenient handhold.

Landmine exercises can help you work harder as you improve function and build strength. If done correctly, these exercises put less strain on your body and are less likely to cause injury. Here ...

Superset 2: Front Squat/ Bent-Over Row Superset 3: Landmine Rotational Press/ Landmine Rotation Each move is demonstrated by Miklaus in the video above so you can learn the proper form.

The t-bar row primarily targets the muscles of the back, including the lats, rhomboids, traps and rear delts, helping to build a strong and well-rounded back. The set up of the t-bar row means you can ...

So, if you're in the hunt for a thicker, stronger back, then it's time to take the t-bar row seriously. Here, we cover how to do the t-bar row, the muscles worked, the benefits, the variations and we ...