Landmine Row vs Reverse Grip Barbell Row

Side-by-side comparison of Landmine Row and Reverse Grip Barbell Row. See which exercise suits your training goals, equipment, and fitness level.

Reverse Grip Barbell Row

Attribute	Landmine Row	Reverse Grip Barbell Row
Primary Muscle	Lats	Lats
Secondary Muscles	Forearms, Biceps	Biceps, Forearms, Lower Back
Equipment	Olympic Barbell, Landmine	Olympic Barbell
MET Value	5	5
Calories (30 min, 70 kg)	≈ 175 cal	≈ 175 cal
Video Quality	4K	4K
Male & Female	Yes	Yes
Multiple Angles	Yes	Yes

Choose Landmine Row when...

Allows heavier loads than Reverse Grip Barbell Row, making it better for building maximal strength and progressive overload
Fixed bar path reduces stabilization demands, letting you focus purely on moving weight

Full Landmine Row guide

Choose Reverse Grip Barbell Row when...

Allows heavier loads than Landmine Row, making it better for building maximal strength and progressive overload
Fixed bar path reduces stabilization demands, letting you focus purely on moving weight
Engages more muscle groups (Biceps, Forearms, Lower Back), giving you more training stimulus per set

Full Reverse Grip Barbell Row guide

The Verdict

Both exercises effectively target the Lats. Landmine Row (olympic barbell, landmine) and Reverse Grip Barbell Row (olympic barbell) are complementary, not competing. Smart coaches program both: use Landmine Row for your heavy compound work, and Reverse Grip Barbell Row for your heavy compound work. Rotating between them prevents plateaus and builds a more complete physique.

Frequently Asked Questions

Is Landmine Row better than Reverse Grip Barbell Row?

Neither is universally better. Landmine Row (MET 5) and Reverse Grip Barbell Row (MET 5) serve different purposes. Landmine Row uses olympic barbell, landmine and targets Lats, while Reverse Grip Barbell Row uses olympic barbell and targets Lats. Choose based on your goals and available equipment.

Can I replace Landmine Row with Reverse Grip Barbell Row?

Yes, both target the Lats, making them reasonable substitutes. Consider the equipment requirements (Olympic Barbell, Landmine vs Olympic Barbell) and consult a qualified coach before making changes to your program.

Which burns more calories, Landmine Row or Reverse Grip Barbell Row?

Both burn approximately 175 cal/30 min (based on a 70 kg person), as they share the same MET value of 5.

Build your workouts with Gymkee

Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.

Try Gymkee Free, No Card Required See all features