Back · Compound

Meadows Row

A one-arm landmine row with an overhand grip on the end of the bar, built to load the lats and upper back through a long stretch.

MAIN MUSCLE
Lats
ALSO WORKS
Rear delts, Rhomboids, Biceps
EQUIPMENT
Landmine, Barbell
LEVEL
Intermediate
REPS
8-12
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Load one end of a barbell in a landmine and stand at that end with the bar running across in front of you, feet staggered and the foot nearest the bar set back.

  2. Hinge at the hips with a flat back, rest your free forearm on your front thigh, and grip the thick end of the bar overhand.

  3. Pull your elbow up and slightly out until your hand reaches the side of your lower ribs.

  4. Lower the bar slowly until your arm is straight and you feel the lat stretch.

COMMON MISTAKES

  • Twisting the torso open to lift the weight; keep your chest facing the floor and move only the arm.
  • Rounding the lower back; hinge from the hips and keep your spine long.

TIPS

  • Use smaller plates so the bar can travel further, and wear straps if the thick sleeve limits your grip.

QUESTIONS

Which muscles does Meadows Row work?

The main muscle is Lats. It also works Rear delts, Rhomboids, Biceps.

How many reps should I do?

FORGE suggests 8-12 reps for Meadows Row. The app adjusts sets and reps to your goal and level.

What can I do instead of Meadows Row?

These train the same muscles: One-Arm Dumbbell Row, T-Bar Row.