Meadows Row
UnilateralStrength
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The Meadows Row is a unilateral landmine row popularized for building a thick upper back and lats. You hinge over a landmine/barbell end and row with a staggered stance, emphasizing a long stretch and hard contraction. Ideal for back hypertrophy and addressing left-right imbalances; requires a landmine setup or cornered barbell plus plates.
How to Perform Meadows Row
- 1Load one end of a barbell in a landmine attachment (or securely in a corner). Stand perpendicular to the bar at the loaded end.
- 2Take a staggered stance, hinge at the hips with a flat back, and grip the bar sleeve / thick end with the hand closest to the load (overhand or mixed as preferred).
- 3Brace the core, let the shoulder reach a full stretch at the bottom, free hand on the lead thigh for support if needed.
- 4Exhale as you row the bar toward the hip/lower ribs, driving the elbow back and squeezing the lat and upper back.
- 5Inhale as you lower under control to a full stretch without rounding the spine.
- 6Finish the set, then switch sides.
- 7Key form tips: Keep hips square; pull with the elbow, not a shrug; control the stretch. Common mistakes: rotating the torso excessively, cutting the range short, or standing too upright.
