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All back exercisesBack · Gym

Meadows Row

A staggered-stance single-arm row off a landmine. The angled bar path loads the lats hard through a long stretch while the free hand braces on the knee.

IntermediateLandmine barbell3 × 8–12/side
Meadows Row demonstration thumbnail — How to Meadows Row 'The Right Way'
LatsLandmine barbell

Meadows Row

Demo · mountaindog1

Verified Meadows Row demonstration by mountaindog1. Click to play.

How to do the Meadows Row

  1. 1Stagger stance, brace free hand on knee
  2. 2Row the sleeve toward your hip
  3. 3Let the lat stretch fully at the bottom
  4. 4No torso twisting to finish the rep

Benefits of the Meadows Row

  • Builds strength and size in the lats through a full, controlled range of motion
  • Also trains upper back, biceps, obliques as supporting movers
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services