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
LatsLandmine barbell
Meadows Row
Demo · mountaindog1
How to do the Meadows Row
- 1Stagger stance, brace free hand on knee
- 2Row the sleeve toward your hip
- 3Let the lat stretch fully at the bottom
- 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
Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.
- 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
- 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
- 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
- 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
- 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services