Meadows Row
- Intermediate
- Barbell
The Meadows row is a single arm row done on the end of a barbell set in a landmine, with your body side-on to the bar and your stance staggered. Because the shoulder sits above the bar end and the elbow flares out, the pull sweeps back toward the hip rather than straight up, which keeps the lats and mid back loaded through a long arc. The trunk works isometrically against rotation while the biceps and rear delt assist. The lift takes its name from John Meadows, the coach who popularized it.
How to do the Meadows Row
- Wedge one end of a barbell into a landmine or a corner and load the other end.
- Stand beside the loaded end so your body is side-on to the bar.
- Stagger your stance with the leg nearest the bar set behind you.
- Hinge forward and grip the bar end overhand with your shoulder above it.
- Row the bar back toward your hip, letting the elbow flare and pass your torso.
- Lower to a full stretch, finish the set, then switch sides.
Muscles worked
- Primary:
- Back
- Secondary:
- Traps, Biceps, Shoulders, and Core
Why train it
- Trains one side of the back at a time so asymmetry shows up.
- The long rowing arc keeps the lats loaded through a full stretch.
- The staggered stance adds an anti-rotation demand on the trunk.
Common mistakes
- Squaring up to the bar, which turns the sweeping arc into an ordinary bent over row.
- Twisting the torso to lift the weight, which trades back work for spinal rotation.
- Standing too upright, so the range shortens and the lats barely stretch.
- Losing the thick sleeve to grip fatigue, which ends the set before the back is worked.
Frequently asked questions
What muscles does the Meadows Row work?
The Meadows Row trains the back as the main target. Expect the traps, biceps, shoulders, and core to take some of the load as well.
What equipment do I need for the Meadows Row?
The Meadows Row needs a barbell. Nothing beyond that is required to run the movement the way it is described above.
Is the Meadows Row suitable for beginners?
With some training behind you. The Meadows Row is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.
Can I do the Meadows Row at home?
Yes, if you own a barbell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.
How many sets and reps of the Meadows Row should I do?
Three to five sets of 6 to 12 reps. Pulling responds well to a full stretch at the top, so pick a load you can control all the way out rather than one you have to heave.
What are good alternatives to the Meadows Row?
Chin Ups, Kettlebell Gorilla Row, and Smith Machine Bent-Over Row train the same primary muscles as the Meadows Row. Pick whichever one matches the equipment in front of you.