How to Do the Meadows Row
The Meadows row is a one-arm barbell row that uses a landmine setup: you stand sideways to the bar and row the loaded end toward your hip. The angled path and the thick sleeve give a great lat stretch and contraction. It is a favorite back builder for intermediate lifters.
Log every set of your Meadows Row in Superlift
Muscles worked
Primary
- Lats
Secondary
- Biceps
- Rear Delts
How to do the Meadows Row
- 1
Anchor one end of a barbell in a landmine or corner and load the other end.
- 2
Stand perpendicular to the bar with your feet staggered and the bar by your front foot.
- 3
Hinge at your hips and grab the end of the barbell with the far hand.
- 4
Let the weight hang with your arm fully stretched.
- 5
Row the bar up and back toward your hip, leading with your elbow.
- 6
Squeeze your lat at the top.
- 7
Lower slowly, finish all reps, then switch sides.
Form cues to remember
- Hinge, back flat, chest low
- Row toward your hip
- Elbow drives back, not out
- Stretch fully at the bottom
Common mistakes
Standing too upright
Hinge forward until your torso is close to parallel to the floor.
Rotating the torso
Keep your hips and shoulders square to the floor.
Using momentum
Lower the weight and control each rep.
Rowing to the chest
Pull toward your hip to keep the work in the lats.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps per side, 90 sec rest |
|---|---|
| Strength | 4 sets of 5–8 reps per side, 2 min rest |
Keep a flat back as you hinge; if your lower back tires, rest your free hand on your thigh or a bench for support.
Superlift for iPhone
Track your Meadows Row and watch it go up
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Meadows Row FAQ
What muscles does the Meadows row work?
The lats are the main target, with the biceps, rear delts and upper back helping. Your lower back and glutes work isometrically to hold the hinge.
Meadows row vs dumbbell row?
The Meadows row uses an angled path and a thick grip, which gives a deeper lat stretch and a different feel. A dumbbell row is easier to set up and load.
Do I need a landmine for the Meadows row?
No. Wedge the end of the barbell into a corner and pad it with a towel. Just make sure it cannot slip.
