What is the difference between a Meadows Row and a regular barbell row?

The Meadows Row is performed unilaterally with a landmine setup and staggered stance, allowing for a longer range of motion and greater lat stretch compared to bilateral barbell rows. This setup also reduces lower back stress and allows you to address strength imbalances between sides.

Should I use straps for Meadows Rows?

Straps can be helpful if grip strength limits your ability to complete the target reps, allowing you to focus on back engagement rather than forearm fatigue. However, if grip development is a goal, perform at least some sets without straps.

Where should I feel Meadows Rows working?

You should feel the primary work in your lat on the working side, along with engagement in your mid-back, rear delt, and biceps. If you feel excessive lower back strain, check your hip hinge position and reduce the weight to maintain proper form.

Meadows Row (Barbell)

The Meadows Row is a single-arm barbell row performed using a landmine setup with a staggered stance, designed to target the lats and upper back with a long range of motion. It suits lifters looking for unilateral back development and those who want to address strength imbalances between sides.

Muscle group: Back
Primary muscles: upper back
Equipment: Barbell

How to do the Meadows Row (Barbell)

Set up a barbell in a landmine attachment or secure one end in a corner, then load the opposite end with weight plates.
Stand perpendicular to the bar with a staggered stance, placing your outside foot forward and inside foot back for stability.
Hinge at the hips and reach down to grip the barbell collar with your inside hand using a neutral or overhand grip.
Pull the barbell toward your hip in an arcing motion, driving your elbow back and keeping your torso stable.
Lower the barbell under control until your arm is fully extended, then repeat for the desired number of reps before switching sides.

Form tips

Keep your hips and shoulders square to prevent excessive rotation during the pull.
Focus on pulling with your elbow rather than your hand to maximize lat engagement.
Allow a slight torso rotation at the top of the movement to achieve full scapular retraction without forcing it.

Common mistakes

Rotating the torso excessively during the pull reduces lat tension and turns the movement into a rotational exercise rather than a row.
Using momentum by jerking the weight up prevents proper muscle engagement and increases injury risk to the lower back.
Gripping too far from the collar creates an unbalanced load and makes the bar harder to control throughout the range of motion.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 8 to 12 reps per arm, and for strength, use 3 to 5 sets of 5 to 8 reps per arm with heavier loads.

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Frequently asked questions

What is the difference between a Meadows Row and a regular barbell row?: The Meadows Row is performed unilaterally with a landmine setup and staggered stance, allowing for a longer range of motion and greater lat stretch compared to bilateral barbell rows. This setup also reduces lower back stress and allows you to address strength imbalances between sides.
Should I use straps for Meadows Rows?: Straps can be helpful if grip strength limits your ability to complete the target reps, allowing you to focus on back engagement rather than forearm fatigue. However, if grip development is a goal, perform at least some sets without straps.
Where should I feel Meadows Rows working?: You should feel the primary work in your lat on the working side, along with engagement in your mid-back, rear delt, and biceps. If you feel excessive lower back strain, check your hip hinge position and reduce the weight to maintain proper form.

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