Landmine Bent Over Row With V-Bar Plate Loaded

Muscles worked

Setup

1. Place one end of the barbell in a landmine attachment and load the plates on the opposite end.
2. Slide a V-bar handle underneath the barbell, wedging it firmly against the sleeve of the weight plate.
3. Straddle the barbell with a shoulder-width stance and hinge at the hips until your torso is at a 45-degree angle or lower.
4. Grip the V-bar handles firmly, ensuring your back is flat and your core is braced.

How to do it

1. Exhale and pull the weight toward your midsection by driving your elbows back and upward.
2. Squeeze your shoulder blades together at the top of the movement, holding the peak contraction for one second.
3. Inhale as you slowly lower the weight until your arms are fully extended, maintaining tension in the lats.
4. Follow a controlled tempo, focusing on a smooth transition between the concentric and eccentric phases.

Form checklist

• Keep your spine neutral from head to tailbone; do not round your lower back.
• Avoid using leg drive or torso swinging to jerk the weight up.
• Keep your elbows tucked relatively close to your ribs rather than flaring them out wide.
• Ensure your weight is distributed through your mid-foot and heels for stability.

Pro tips

• Think of your hands as hooks and focus on pulling with your elbows to minimize bicep involvement.
• At the top of the rep, try to pull the bar 'through' your body to maximize the contraction of the rhomboids and traps.

Make it harder

• Perform a 3-second slow eccentric (lowering) phase to increase time under tension.
• Stand on a pair of weight plates to create a deficit, allowing for a deeper stretch at the bottom of the rep.

Frequently asked

What muscles does the landmine bent over row with v-bar plate loaded work?

The landmine bent over row with v-bar plate loaded primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the landmine bent over row with v-bar plate loaded?

The landmine bent over row with v-bar plate loaded uses barbell.

Is the landmine bent over row with v-bar plate loaded good for beginners?

The landmine bent over row with v-bar plate loaded is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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