Heavy back thickness with zero lower-back stress.
Squeeze your shoulder blades at the top instead of just yanking with your arms.
Straddling the bar and rowing the loaded end into your stomach trains the lats and mid back through a strong, natural arc, with the biceps assisting the pull. The plates limit range at the top, which encourages a hard squeeze of the shoulder blades rather than a bounce, and the hinged setup with a flat back keeps the lower body quiet. It earns its place as a heavy rowing option with a stable, forgiving bar path, closer to a T-bar row than a free dumbbell row.
Same idea, the bar is anchored at one end and you row the loaded end, but the landmine version usually has no chest pad or handle attachment, just your hands on the bar or a V-grip. It is the DIY T-bar row any gym with a landmine can run.
Into your lower stomach, driving the elbows back rather than out. Pulling toward the chest turns it into a shrug and yank, aiming at the belly keeps the lats loaded through the whole pull.
A 20 kilo plate is wide, so it reaches your torso before your elbows finish. Load with smaller diameter plates when you can, you keep the range and the harder squeeze at the top.
