Load one end of a barbell that is secured in a landmine attachment or wedged into a corner.
Straddle the barbell with your feet slightly wider than shoulder-width apart.
Bend at the hips until your torso is at roughly a 45-degree angle and grip the bar or V-handle attached beneath the loaded end.
Row the weight toward your chest by driving your elbows back and squeezing your shoulder blades together.
Lower the weight under control until your arms are fully extended.
Maintain a flat back and braced core throughout the movement.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-12 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 8-10 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 6-8 reps | Strength, high intensity/volume |