Unilateral Landmine Row

UNILATERAL LANDMINE ROW

The unilateral landmine row is a strengthening exercise to target the scapular retractors and back. Set up a barbell into a landmine set up. Grip one end of the barbell handle while having your body face away from the anchor point. Take a split stance and begin to hinge forwards at the hips until your hands are at roughly knee height. Keep the spine in neutral and the knees lightly bent. Pull the weight towards your abdomen while retracting your scapula. Focus on squeezing the shoulder blade back into retraction without elevation. Keep the shoulders down and back as you complete the exercise to isolate the movement away from the upper trapezius. Lower your hands into an extended arm position to complete a row.

Muscles Involved:

• Rhomboids

• Trapezius

• Latissimus Dorsi

Related Conditions:

• Rounded Shoulders / Postural Exercise

• Upper Cross Syndrome

• Rhomboid Strain

• Strength Training

• Scapular Dyskinesis / Dyskinesia

Exercise videos