Meadows Row
Back
Weight & Reps
Barbell
The Meadows row is a single-arm landmine row variation that targets the lats with a unique angle. Stand perpendicular to the barbell and row with an overhand grip for maximum lat stretch.
How to Do Meadows Row
- Stand perpendicular to the barbell end with a staggered stance (lead foot closest to the bar)
- Grip the barbell end with an overhand grip and hinge forward
- Row the bar up toward your hip, driving your elbow high and behind you
- Lower with control, allowing the unique angle to create an extreme lat stretch at the bottom
Form Cues
- Stand perpendicular to the barbell end with a staggered stance (lead foot closest to the bar)
- Grip the barbell end with an overhand grip and hinge forward
- Row the bar up toward your hip, driving your elbow high and behind you
- Lower with control, allowing the unique angle to create an extreme lat stretch at the bottom
Common Mistakes to Avoid
- Standing too square to the bar instead of perpendicular, which reduces the lat stretch
- Using an underhand grip, which shifts the emphasis away from the lats to the biceps
- Not allowing the bar to drop low enough on the eccentric — the deep stretch is what makes this row special
Muscles Worked
Primary
Latissimus Dorsi
Teres Major
Secondary
Rhomboids
Rear Deltoid
Biceps Brachii
Forearm Flexors
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the Meadows row work?
The Meadows row primarily targets the latissimus dorsi and teres major, with secondary work from the rhomboids, rear deltoid, biceps, and forearm flexors. The unique angle creates an exceptional lat stretch.
How much should a beginner Meadows row?
Start with just a 25 lb (11 kg) plate on the barbell end. The Meadows row uses a unique grip and angle that takes practice — focus on the lat stretch before adding weight.
Meadows row vs dumbbell row — which is better?
The Meadows row provides a deeper lat stretch due to the overhand grip and perpendicular angle, while dumbbell rows are more versatile and allow heavier loads. The Meadows row is better for lat isolation; dumbbell rows are better for overall back mass.
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