Set-up: Secure one end of the barbell into a landmine attachment or firmly wedge it into a corner. Straddle the barbell with your feet about hip-width apart, keeping the bar centered beneath you. Bend at the hips and slightly at the knees, maintaining a flat back and a neutral spine. Your torso should be at roughly a 45-degree angle. Reach down and grasp the bar just below the weight plates using an overhand (pronated) or neutral (palms facing each other) grip.
Movement: Drive your elbows up and back, pulling the bar toward your lower chest or upper abdomen. Hold the contraction at the top of the movement for a brief moment, ensuring your shoulder blades are squeezed together. Slowly lower the bar back to the starting position while maintaining control, fully extending your arms.
Emphasis: Keep your core braced and your back straight throughout the movement.
Repetitions: Perform all prescribed reps on one side, then on the other. This counts as one set.
