Free-Weight Substitute/Alternative To: Seated Cable Rows, Chest-Supported T-bar Rows, machine rows (ex. Hammer Strength Iso Low Row, Leverage High Row, etc.)
Main Muscles Worked: Middle back, Latissimus Dorsi, Trapezius, Rhomboid, Deltoid, Bicep.
Other Exercise Names: T-Bar Rows, Landmine Row, Long-Bar Row
Equipment Needed: beater bar + weights + landmine + landmine handles.
Note: by ‘beater bar’ I mean not your primary Olympic bar. Landmines have a tendency to damage barbells so it’s usually a good idea to have an old junk bar as a dedicated landmine bar. Any piece of crap Olympic bar off Amazon or Craigslist will do, or even an actual Beater Bar.
Instructions: Once you have your bar loaded into your landmine and ready to go, stand over the bar with a wide stance, hips back and chest up. Your arms should be extended. Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Pause briefly at the top of the lift, then return to the starting position.
Comments (from ExRx.net): Keep your low back straight. If your torso raises beyond 45 degrees in order to complete the rep, lower the weight.
Many thanks to bodybuilding.com for their extensive exercise image & video collection.
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