Stinger Back Exercises

Landmine / T-Bar Row

Compound rowing exercise for building back thickness and strength.

Updated

The landmine row is a heavy compound pulling exercise that develops the lats, rhomboids and upper back. It allows heavier loading than most cable rowing movements while maintaining a natural pulling path.

Muscle Groups

Primary: Lats, Rhomboids

Secondary: Trapezius, Rear Deltoids, Biceps

Equipment: Stinger Functional Cable Tower

Attachments: Landmine Attachment, T-Bar Handle, Weight Plates

Variations: Close Grip, Single Arm

Exercise Instructions

  1. Load the desired weight onto the landmine.
  2. Grip the T-bar handle securely.
  3. Hinge forward with a neutral spine.
  4. Pull the handle toward your lower chest by driving your elbows backward.
  5. Squeeze your shoulder blades together.
  6. Lower the weight under control until your arms are extended.
  7. Repeat using smooth, controlled repetitions.

Tips

  • Keep your chest up.
  • Maintain a neutral spine.
  • Pull through your elbows.
  • Control both the lifting and lowering phases.

Common Mistakes

  • Rounding the lower back.
  • Standing too upright.
  • Jerking the weight.
  • Shortening the range of motion.

Maintain a neutral spine throughout the exercise. Stop immediately if you experience lower back pain.