Meadows Row
The meadows row is a unilateral landmine exercise that targets the lats through a single-arm rowing movement. The angled pulling direction allows for a greater range of motion and stretch on the lat at the bottom of the movement compared to traditional rows.
How to do it
- Position a barbell in a landmine attachment or corner of the room.
- Stand perpendicular to the bar and grip the end of the barbell with one hand using an overhand grip.
- Hinge at the hips to a roughly 45-degree torso angle with a slight bend in the knees.
- Pull the end of the bar upward toward your hip, driving your elbow back.
- Pause at the top, squeezing your lat and upper back.
- Slowly lower the bar to the starting position and repeat before switching sides.
Form cues
- Stand perpendicular to the bar and hinge at your hips to a 45-degree angle.
- Grip the end of the barbell firmly with an overhand grip.
- Drive your elbow straight back toward the ceiling, pulling the bar toward your hip.
- Pause briefly at the top to squeeze your lat muscle.
- Lower the bar slowly under control back to the starting position.
Breathing: Inhale as you slowly lower the bar, and exhale as you pull the bar upward toward your hip.
Common mistakes
- Using too much momentum by twisting your torso, which shifts the work away from your lats.
- Pulling with your biceps instead of driving your elbow back, leading to premature arm fatigue.
- Rounding your lower back during the hinge, which places unnecessary strain on your spine.
Muscles worked
Primary: lats. Secondary: rhomboids, biceps, forearms, traps.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps per side, rest 60–90 seconds
Lose weight
3 sets × 10–12 reps per side, rest 60 seconds
Build muscle
3–4 sets × 8–10 reps per side, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel lower back discomfort during the hinge, lighten the load or check your torso angle.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why is it called a meadows row?
It was popularized by legendary bodybuilder John Meadows, who used it as a variation of the landmine row to target the lats from a unique angle.
Where should I feel this exercise?
You should feel the primary work in your lats (the side of your upper back) and secondarily in your upper back and biceps.
Can I do this if I don't have a landmine attachment?
Yes. You can safely wedge one end of the barbell into a corner of the room with a towel underneath to protect the wall.
How heavy should the bar be?
Start with just the empty barbell or a very light plate to master the unique angle and balance before adding significant weight.