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Meadows Row 9s · no sound

Meadows Row

A unilateral landmine row taken from a staggered stance side-on to the bar, pulling one side of the back.

Primary muscle
Lats
Equipment
Barbell
Difficulty
Intermediate
Movement
Pull
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How to do it

  1. Wedge one end of a barbell into a landmine or a corner and load the other end.
  2. Stand beside the loaded end so your body is side-on to the bar.
  3. Stagger your stance with the leg nearest the bar set behind you.
  4. Hinge forward and grip the bar end overhand with your shoulder above it.
  5. Row the bar back toward your hip, letting the elbow flare and pass your torso.
  6. Lower to a full stretch, finish the set, then switch sides.

Common mistakes

  • Squaring up to the bar, which turns the sweeping arc into an ordinary bent over row.
  • Twisting the torso to lift the weight, which trades back work for spinal rotation.
  • Standing too upright, so the range shortens and the lats barely stretch.
  • Losing the thick sleeve to grip fatigue, which ends the set before the back is worked.

Muscles worked

Primary
Lats
Secondary
AbsBicepsFront DeltsTraps

Same movement, other equipment

Chin Ups Intermediate Chin Ups Lats Bodyweight Dumbbell Pullover Intermediate Dumbbell Pullover Lats Dumbbell Kettlebell Gorilla Row Intermediate Kettlebell Gorilla Row Lats Kettlebell Kettlebell Renegade Rows Intermediate Kettlebell Renegade Rows Lats Kettlebell

Similar exercises

Barbell Bent Over Row Intermediate Barbell Bent Over Row Lats Barbell Barbell Bent Over Row - Overhand Intermediate Barbell Bent Over Row - Overhand Lats Barbell Barbell Landmine Row Beginner Barbell Landmine Row Lats Barbell Barbell Pullover Intermediate Barbell Pullover Lats Barbell Bent Over One-Arm Long Bar Row Intermediate Bent Over One-Arm Long Bar Row Lats Barbell

Good to know

What muscles does the Meadows Row work?
Mainly the lats. It also works the abs, biceps, front delts and traps.
What equipment do you need for the Meadows Row?
It uses a barbell. Without it, the Chin Ups and the Dumbbell Pullover train the same muscles the same way.
Is the Meadows Row good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Backpack Row.

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