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- Position the barbell in a landmine attachment or securely wedge one end into a corner.
- Stand over the bar with feet hip-width apart and the bar centred between your legs.
- Hinge at the hips while keeping a neutral spine, bringing your torso forward to roughly a 45-degree angle.
- Grasp the barbell close to the weighted end using both hands or a V-handle attachment if available.
- Brace your core and retract your shoulder blades slightly before initiating the row.
- Pull the barbell towards your chest by driving your elbows back and keeping them close to your sides.
- Squeeze your shoulder blades together at the top of the movement without shrugging.
- Slowly lower the barbell under control to the starting position, maintaining tension through your upper back.
- Complete repetitions as prescribed by your physiotherapist.
