Meadows Row Exercise: How To, Benefits, Variations

The single-arm row is typically considered the bad cousin of bilateral rows. Then the Meadows row occurred. This row variation permits you to go difficult and heavy without being hindered by huge and large dumbbells. The late John Meadows, a previous IFBB bodybuilder and head coach of Mountain Dog, created this terrific variation, for this reason the name. The Meadows row utilizes a landmine established that hammers the upper back, your grip, and the hard-to-reach lower lats.


The Meadows row is a unilateral row carried out with a landmine setup, overhand grip, and staggered position. The angle of the landmine and grasping the fat end of the barbell lowers shoulder joint tension while taking full advantage of shoulder, upper back, and lat stress. Staggering your position with a minor slope (due to the fact that your back hip is up) trains the upper back difficult and heavy in addition to the lower lats.

This kind of landmine row, in addition to other variations, makes you work harder by requiring you to grip the fat end of the barbell. This enhances your shoulder stability due to the fact that your rotator cuff is engaged. This is a fantastic variation if your shoulders are troubling you.


  • Stand in a staggered position with the front foot horizontal to the landmine set-up
  • Lean your upper body forward and grip the barbell.
  • Rest the other lower arm on the forward leg.
  • Hike up the closest hip to the bar up greater than the other hip as this extends the lower lats.
  • Start this motion by driving the elbow behind you while pulling back the shoulder-blade. Keep the working shoulder down.
  • Pull towards your back hip up until the elbow is level with your upper body.
  • Slowly lower down up until your elbow is straight and reset and repeat.


The Meadows row is a unilateral workout carried out in a customized hinge position. Because of this, both the lower and the upper body is trained. The Meadows row works these muscles:

Upper Body:

    • Forearms
    • Biceps
    • Posterior deltoids
    • Rhomboids
    • Middle traps
    • Rotator cuff
    • Lats

Lower Body:

    • Erector Spinae (lower back)
    • Rectus abdominals
    • Obliques
    • Hamstrings


Besides the vanity advantages of a V-taper and substantial lower arms and biceps, there are a number of other efficiency advantages of the Meadows row.

  • Increases grip strength: The most apparent one is due to the fact that you’re grasping the fat end of the barbell, your hands’ wrists, and lower arms are working harder while rowing. This has direct carryover to other lifts that require high levels of grip strength.
  • Corrects strength imbalances: Lifting unilaterally fixes strength imbalances in between sides and results in much better muscle advancement and a better-balanced body.
  • Upper-back and lower-lat hypertrophy: Being able to train the upper back and lats hard and heavy unilaterally will assist include size and strength. Plus, a strong upper back is vital for keeping a neutral spinal column when crouching and deadlifting
  • Increases core strength: Lifting unilaterally tosses your body off balance and forces your core location to work more difficult to remain steady.


Per Bernal / M+F Magazine

Meadows rows are really particular in the method you established regarding target the upper back and lower lats. Here are a couple of things to keep an eye out for to get the very best out of this lift.

Using an inaccurate position: If you established with a large, staggered position, it’s simply another single-arm row and not the Meadows row. Set up with a little action back and ensure to raise the hip closest to the bar to extend the lower lats.

Using huge plates: packing with larger plates, although macho, will decrease the series of movement. Instead, usage 10- and 25-pound plates as the decreased size of these plates permit a fantastic ROM.

Lifting with the incorrect muscles: When the weight is too heavy or you’re getting tired out there is a propensity to shrug your upper traps and not utilize the upper back and lats. Prevent this by keeping your chest up and shoulders down and lightening the weight if requirement be.


This workout is NOT a test of strength, however tailored for enhancing imbalances in between sides and including pieces of muscles on your upper back and lats. Here are a number of programs factors to consider for the Meadows row.

  • Frequency – The landmine setup permits you to go difficult and heavy without putting excessive tension on your upper body joints. But you remain in the hinge position that worries your lower back and hamstrings. Both aspects require to be thought about when choosing how typically to do the Meadows row. A sweet area is in between 2 to 3 times each week in combination with other bilateral row variations.
  • Volume – Volume and frequency fit however there are a couple of aspects when choosing how typically to carry out the Meadows row. First is just how much you deadlift due to the fact that you’re in hinge position and lower back endurance enters into play. Second, if your lower back is exhausted or you have any lower neck and back pain, it’s much better to reduce Meadows row volume.

When it pertains to programs set and associates for pulling workouts like the Meadows row it is suggested to row more than you push to for shoulder health and injury avoidance functions, If you’re doing 10 to 15 sets of pushing workouts each week it pays to double the quantity of rowing workout you do. Then doing 20 to 30 sets of pulling workouts each week of which 10 to 15 sets can be the Meadows row works well.

  • Intensity – The sweet area here is in between 8 to 15 associates for hypertrophy due to the fact that this workout is not a test of strength. Let grip strength be your guide here and differ the sets and associates according to grip strength and upper- and lower-back tiredness.
Female fitness model doing an upper body workout routine with a land mine press exercise


The significant benefit of the landmine is the capability to work around movement constraints and to establish in a range of positions to train the upper back and lats from different angles for much better muscle advancement. Here are a couple of single-arm rows and landmine variations if the Meadows row is wrong for you.