The Meadows row, popularised by coach John Meadows, has you stand beside a landmine bar and row it with one arm, using a staggered stance. The angled path gives a deep lat stretch and a strong contraction, and allows heavy loading.
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How effective is this exercise for you?
3
Sets
10
Reps
Barbell
Equipment
7.80
Cal/min
🎯 Muscles Worked
🎯
Primary
Back
➕
Secondary
Biceps
📋 How To Perform Meadows Row
1
Set up a barbell in a landmine attachment, stand alongside it.
2
Hinge forward at the hips, grip the loaded end with one hand.
3
Row the weight up toward your hip, elbow driving back and up.
4
Squeeze your back at the top, then lower slowly.
5
Keep your torso stable — avoid twisting to assist the pull.
💡 Benefits of Meadows Row
Builds the lats and upper back with heavy loads, and the angled pull gives a deep stretch at the bottom and a strong squeeze at the top. It is a good alternative to dumbbell rows for lifters who want heavier loading.
📈 Sets, Reps & Programming
Do 3 sets of 8 to 12 reps per arm, using a landmine attachment or a barbell wedged in a corner. Stagger the stance and brace the free hand on the knee.
⚠️ Common Mistakes to Avoid
Rotating the torso to help lift the weight
Rounding the back as the weight gets heavy
Using too much weight and losing the lat stretch
✅ Pro Tips
Stagger the stance and brace a hand on the knee
Pull the elbow toward the hip and squeeze the lat
🛡️ Safety Notes
The staggered, hinged stance stresses the lower back, so keep the spine neutral and reduce the weight if your form slips.
The landmine path lets you load heavy while getting a deep lat stretch and a strong squeeze, which many lifters find better than a standard dumbbell row.
Do I need a landmine attachment?
Not necessarily. You can wedge the end of the barbell into a corner with a towel for protection.
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