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|One bonus of this version is the stability caused by the landmine. |This allows you to focus on the mind-muscle connection and training your lats to their fullest. |This is a wonderful hybrid between a free-weight and machine-like movement. |These can be done at home!|You can manipulate which part of the back works by changing foot positions, shuffling forward will hit the lats while backward will hit the upper back.

|The main this to remember is the weight should be coming into the hip crease. |These are normally set up so that during the initial pull of the movement, the plates are traveling vertically. |As the row continues, the weights travel horizontally, reducing the work required to move them. |This means they match the strength curve effectively, being heavy when the lats are in their mid-range and lighter as they get shorter.

|The exercise can be performed easily at home with a minimal kit, making them a great alternative to lat pulldowns. |All you need is a straight bar - which can be a barbell in a rack or a pull-up bar - and somewhere to put your feet.