The barbell row develops similar muscle activation to the landmine row, but this substitution has specifically been adapted because equipment is not normally available for the landmine setup.
This is a staple form, but you may want to include varying the exercise as part of your routine to keep working the same muscles with another pattern to prevent a plateau.
Benefits:
This variation will assist in activating all muscle fibers, minimize the possibility of incurring an overuse injury and in time balance out all your muscle imbalances to having a very well-rounded strength training to your muscles.
Key Muscles worked:
During a landmine row variation the key muscles worked are latissimus dorsi, rhomboids, trapezius and rear deltoids; therefore it will give you a very sculpted upper back.
Top 5 Landmine Row Alternatives:
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Bent-Over Barbell Row:
How to perform Bent Over Barbell Rows:
- Flat back at waist level
- Knees in leaned
- Lean your Barbell forwards in the bend, pull the barbell towards the inside of your chest, squeeze to the end and pinch your shoulder blades
- Lower the barbell back to the starting position
Benefits and Target Muscles:
- This exercise primarily works the whole of the back region.
- The primaries movers are lats, rhomboids, traps; the core holds the body just supporting it with those variations.
- Do not let your back sag into an effort of avoiding hyper extension.
- Do it as slow as possible, to allow muscle squeeze for maximum muscle contraction.
Single Arm Dumbbell Row:
How To Do Single Arm Dumbbell Rows:
- One leg and hand should be on the bench
- Grab one dumbbell in the opposite hand using a neutral grip
- First, pull— pull dumbbell towards your hip while driving elbow up and back
- Lower dumbbell to starting position
Key Differences from Landmine Rows:
- These are unilateral exercises and they can work well in fixing up muscle imbalances particularly on core stability
- How I would template
- Insist on full ROM.
- Keep your core engaged throughout to help with controlling the movement .
Inverted Row
How To Do Inverted Row:
- Rack a barbell in a squat rack, so that it is at waist height
- Lie under the bar so that it is gripped with an over hand grip
- Pull chest up to bar still keep body straight
- Roll back down and repeat this motion
- Muscle in Action and Uses
Target Muscles:
- This movement is an isolated movement that focuses on the upper back and lats.
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Seated Cable Row:
How To Do Seated Cable Row:
- Sit on the cable row with feet on the steps with both hands holding onto one handle.
- Sit far enough away from the cable to start Row the handle into your body.
- Retract the shoulder blades.
- Lower the handle.
- Repeat rows.
Target Muscles:
- Seated cable rows tension can be felt between the middle or the upper back through the entire rowing action.
Technique and Precautions:
- Not to strain the low back Keep the spine in a neutral position
- There are various grip attachments.
- To work the other muscle groups attach other grip attachments
TRX Rows:
How To Perform TRX Rows:
- Open body by grasping a handle in each hand while hanging and leaning back
- Pull in by force towards your chest and triggers so that you are squeezing your backs
- Return chest back to start position.
Benefits of TRX for Back Workouts:
- This is going to be great for the core and balance while working on the upper back and lats.
Modifications For Different Levels:
- Build with more of the desired height for bodies of an advanced level or take a bit of the edge off the angle for beginners in the body.
- Take the contraction even further by pulling more with a slower time under tension and maybe even more controlled.
Putting These Moves Together in a Routine:
Creating a Balanced Back Workout:
Be sure to have balance within the workout. This generally adds variety and a different angle and muscle group in the back. Have balance in the use of the free weights, body weight and machine exercises overall.
Sample of Weekly Workout Plan:
Monday-
Bent Over Barbell Rows, Single Arm Dumbell Rows, Inverted Rows
Tuesday-
Seated Cable Rows, Row using TRX, T-Bar Row Variations
Wednesday-
Compound movement of Pull-Ups and Deadlifts.
FAQs:
What are some good alternate exercises to the landmine row?
These include; Bent-Over Barbell Rows, Single Arm Dumbbell Rows, Inverted Rows, Seated Cable Rows, and TRX Rows.
CAN THESE EXERCISES BE DONE AT HOME?
Mostly, those can be done at home with very minute equipment; for example,
Single Arm Dumbbell Rows and Inverted Rows.
HOW OFTEN SHOULD I PERFORM THE EXERCISES?
The exercises should be done 2-3 times a week and enough time should be given for the muscles to rest.
WHAT WILL I NEED FOR THESE SUBSTITUTIONS? DO I NEED ANY EQUIPMENT?
Some of the equipment that might fall into the column of being nice to have would be barbells, dumbbells, a bench, TRXs and for anyone who’s lucky or wealthy enough to have one or have access to one, a cable machine.
Conclusion:
Most of these movements do have scalable variations for a novice, so one can look at the most elementary of the forms and proper technique to learn the form properly. It observes the most basic of cues such that if the exercise is to be done properly, one can do it properly.
This should be very valuable during the process the muscles are developed. These are the exercises entailing many alternative to landmine rows. These are the exercises which require some form of effective balance.
As a result, the information herein and how it so calls for its application in a manner that effectively works, independent of anything else, helps in coming up with good back exercises.