Landmine Row (alternating)

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The landmine row (alternating) is a workout that primarily engages the upper back muscles.

The landmine provides a stable base for rowing, reducing strain on secondary muscles.

Stand with your feet shoulder-width apart, facing the landmine.
Place your left hand on your left hip and grab the landmine handle with your right hand, palm facing inwards.
Keep your back straight and engage your core.
With your right arm, pull the landmine handle towards your chest, keeping your elbow close to your body.
Lower the landmine handle back to the starting position and repeat the movement with your left arm.

Start with a weight that challenges you but allows for proper form. Gradually increase the weight as you get stronger.
Stand with your feet shoulder-width apart and knees slightly bent. Keep your core engaged throughout the exercise.
Hold the landmine handle with an overhand grip, palms facing each other. Keep your shoulders relaxed and away from your ears.
Initiate the movement by pulling the handle towards your chest, leading with your elbow. Squeeze your shoulder blades together at the top.
As you lower the handle, focus on maintaining control and feeling the stretch in your upper back muscles.
Alternate sides with each repetition, keeping a smooth and controlled motion. Avoid using momentum or jerking movements.
To maximize engagement of your upper back, imagine pulling your elbow towards your spine rather than just lifting the weight.