Rowing a barbell anchored at one end to work lats, rhomboids, and traps.
- +Unique angle for back development
- +Good for unilateral work
- +Low spinal compression
- –Limited range of motion compared to free-barbell rows
- –Potential for imbalance if form degrades
This exercise targets:
Upper Back
Lats
Traps
Shoulders
Rear Delts
Rotator Cuff
–
Biceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Wedge one end of a barbell in a landmine/base or sturdy corner; load plates on the free end
- Stand straddling the bar, feet shoulder-width, hips back in a hinge, chest up, back flat
- Grip just behind the plates with both hands (use a V-handle if available) for a neutral grip
- Brace your core, keep shins vertical, and let the arms hang straight under your shoulders
- Row the bar toward your lower chest/upper abs, driving elbows back and close to your sides
- Squeeze your shoulder blades together at the top without shrugging
- Lower the bar slowly to full arm extension, maintaining a neutral spine
- Breathe out as you row up; avoid jerking, rounding, or using your lower back to lift