Meadows Row

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 90 seconds of rest.

Execution and technique cues

• Stand perpendicular to the landmine barbell, place your inside foot forward, and bend at the hips with a flat back.
• Grip the fat end of the sleeve with an overhand grip using your outside hand.
• Row the barbell upward by driving your elbow toward the ceiling, keeping your torso stable.
• Squeeze your upper back at the top, then lower the bar under control until your arm is fully extended.

Common mistakes

• Rounding the lower back, which puts the lumbar spine at risk under load.
• Using excessive body English or trunk rotation to swing the barbell upward.
• Pulling the bar straight up to the chest instead of driving the elbow up and slightly back.

Frequently asked questions

What is the correct grip for the Meadows Row?

Use a pronated overhand grip on the thick collar or sleeve of the barbell, which also challenges your grip strength.

Which foot should be positioned forward during the Meadows Row?

The foot closest to the barbell landmine setup should be positioned forward in a staggered stance to allow clearance for the bar.

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