How to do the Meadows Row
Primary: Lats, Upper Back · also works Rear Delts, Biceps, Forearms, Core. Also called: single arm landmine row.
Step by step
- 1
Set a barbell in a landmine and stand perpendicular to it with the loaded end beside your inside leg.
- 2
Hinge at the hips in a staggered stance and grip the end of the bar with an overhand grip.
- 3
Row the bar up by driving your elbow out and back toward the ceiling.
- 4
Lower under control to a full stretch, then switch sides after all reps.
Coaching cues
- Rest your free forearm on your front thigh for support
- Let the lat stretch at the bottom
- Use straps if your grip gives out first
Common mistakes
- Twisting the torso to lift the bar
- Rounding the back
- Cutting the stretch short
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Meadows Row alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Meadows Row work?
Primary: Lats, Upper Back. Secondary: Lats, Upper Back, Rear Delts, Biceps, Forearms, Core
How many sets and reps of Meadows Row should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Meadows Row?
Same movement pattern, different equipment: Dumbbell Row, Kettlebell Row, T-Bar Row, Chest-Supported Row, Barbell Row, Pendlay Row.
Is the Meadows Row good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.