Landmine V Grip Row

Instructions for proper form

1. Stand facing the landmine attachment with feet shoulder-width apart. 2. Hold the V-Grip or neutral grip handles attached to the landmine, ensuring your arms are fully extended and slightly bent at the elbows. 3. Engage your core and keep your back straight. 4. Pull the handles towards your torso, bending your elbows and keeping them close to your body. 5. Focus on squeezing your shoulder blades together as you row the weight. 6. Slowly return to the starting position, maintaining control throughout the movement. 7. Repeat for the desired number of repetitions.

Common mistakes to avoid

1. Rounding your back instead of maintaining a flat spine. 2. Flaring the elbows away from the body, which can put unnecessary strain on the shoulders. 3. Using too much weight, compromising form for strength. 4. Not fully extending the arms at the start of the movement.

Benefits

Specific benefits of the exercise

The Landmine V Grip Row targets the latissimus dorsi, rhomboids, and trapezius muscles, helping to improve upper back strength and posture. It also engages the core, enhancing overall stability.

Expected results and timeframe

Expect noticeable improvements in upper back strength and muscle definition within 4-6 weeks of consistent training, alongside better posture and coordination..

Who this exercise is best for

This exercise is best for novice lifters looking to build strength in their back muscles, athletes participating in sports requiring strong upper body stability, and individuals aiming to improve posture.

Scientific studies supporting its effectiveness

Studies show that horizontal pulling movements, like the Landmine V Grip Row, effectively activate the latissimus dorsi and promote balanced muscle development in the upper body, which is crucial for functional movements.

Variations

Beginner modifications

1. Reduce the weight if needed. 2. Perform the exercise seated on a bench for added stability. 3. Use a resistance band attached to the landmine for lighter resistance.

Advanced progressions

1. Increase the weight progressively. 2. Add a pause at the top of the movement to enhance muscle engagement. 3. Incorporate a single-arm version for unilateral strength development.

Integrations

Complementary exercises

1. Lat Pulldowns for upper back isolation. 2. Dumbbell Bent-over Rows for additional back targeting. 3. Core exercises such as planks to enhance stabilization.

Super set recommendations

Superset the Landmine V Grip Row with Push-ups or Bench Press to create a push-pull workout, optimizing upper body strength training.

Sample workout routines

1. Warm-up: Dynamic stretching followed by light cardio. 2. 3 Sets of 10-12 Reps of Landmine V Grip Row. 3. 3 Sets of 10-12 Reps of Lat Pulldowns. 4. Core work (Plank): 3 Sets of 30 seconds. 5. Cool down with stretching.

Exercise combinations

Combine the Landmine V Grip Row with exercises such as Dumbbell Shoulder Press and Resistance Band Face Pulls to create a comprehensive upper body routine.

Best time to do this exercise in your workout

The Landmine V Grip Row is best performed in the middle of your upper body workout after a thorough warm-up and before any isolation exercises.