Meadows Row: how to do it right
In short: The Meadows Row is a one-arm landmine barbell pull that loads the lats and mid back in the position of maximum stretch.
How to do it, step by step
- 1Stand sideways to the landmine barbell, feet staggered in a slight lunge, free hand on your front thigh.
- 2Lean your torso forward, back neutral, and grab the end of the bar with an overhand grip.
- 3Let the arm extend fully downward, shoulder pulled forward, to maximize the lat stretch.
- 4Pull the bar toward your hip leading with the elbow, pull the shoulder blade in at the top.
- 5Brake the return over 2 to 3 seconds down to full extension, no bounce.
- 6Keep your pelvis stable, do not rotate your trunk to help.
The mistake to avoid
Don't rotate your torso to yank the bar, keep it stable.
Other common mistakes
- Cutting the lowering short and not letting the arm extend: unroll all the way to the full stretch to use the mechanics.
- Dropping the load on the return phase: brake over 2 to 3 seconds to load the muscle at length.
- Rotating your torso to cheat: lock your pelvis and brace, only the arm and shoulder blade move.
- Pulling with just your biceps: lead with the elbow and think about pulling the shoulder blade in.
Muscles worked
- Main:
- Back (thickness)
- Supporting:
- Back (width), Biceps
Lats for thickness and lateral stretch. Rhomboids and mid traps to pull the shoulder blade in. Teres major in support. Biceps and brachialis as elbow flexors. Rear delt at the end of the pull. The spinal erectors and obliques on the opposite side brace against rotation.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How far down should I go?
Here the tension is greatest at the bottom, when the arm is straight and the shoulder is pulled forward: the lat is at full length, that is the key point. Go for the full extension at the bottom, let your shoulder move forward, and at the top pull the shoulder blade in well. Look for the range you control, not the one you reach by wriggling.
I don't feel anything, is that normal?
You should feel your lats, not just your biceps. Do not chase a weight record: the gold is in the bottom of the range. Let your shoulder move forward and your lat really open up, then brake the return as if you were holding the bar back. Lead the pull with the elbow and think about the shoulder blade.
How fast should I do the movement?
Brake the return down over 2 to 3 seconds, to full extension, with no bounce. Pull firmly and under control toward your hip. It is the braking in the stretched position that loads the lat, not speed.
How should I breathe?
Breathe in at the bottom, in the stretched position. Breathe out during the pull toward your hip. Keep your trunk braced and your abdomen tight throughout to protect your lower back, especially in the leaning position with this long lever arm.
Do I need to warm up first?
Yes. On a leaning pull with a long lever arm, do 1 to 2 light sets per arm, building up gradually before your working set. It prepares the shoulder and lower back. They do not count toward your prescribed sets.