Bent Over Two-Arm Long Bar Row

This bilateral landmine row variation focuses on building middle-back thickness while encouraging symmetrical pulling strength. It’s a great alternative to traditional barbell rows with excellent range of motion and minimal lower-back strain.

Instructions

1. Load one end of an Olympic barbell and secure the other end to prevent movement.
2. Bend forward until your torso is near parallel to the ground with a slight knee bend.
3. Grip the bar with both hands behind the plates.
4. Row the bar toward your lower chest, keeping your elbows close to your sides. Squeeze your back muscles at the top.
5. Lower the bar slowly and under control. Avoid bouncing or letting the plates touch the ground.
6. Repeat for the desired number of repetitions.