Meadows Row
The unilateral landmine row that hammers each lat through a huge stretched range.
Setup
- Barbell in a landmine, stand side-on, grip the sleeve with the outside hand.
- Hinge over, other hand braced on the knee.
How To Do It
- Row the sleeve up and back toward the hip.
- Let the shoulder blade travel — this is a big-range row.
- Lower to a full stretch under the shoulder.
Breathing
Exhale on the row.
Common Mistakes
- Squaring up to the bar and losing the angle that defines this row.
- Rotating the torso to lift more weight.
Programming It
Three sets of 8-12 per side.
Why This Exercise Works
Standing side-on to the bar changes the line of pull, so the lat is loaded through a longer arc than a conventional row reaches — with a big stretch at the bottom that a straight-bar row never gets near. That extra range is why it earns its place.
Where You Should Feel It
A long stretch down the lat at the bottom and a hard squeeze at the top, with the side-on stance changing the angle of pull. It hits the upper back differently from a standard row.
Where It Fits in a Program
The unilateral landmine row that hammers each lat through a huge stretched range. It deserves the first slot and the longest rest periods you are willing to take.
Progressing and Regressing It
To progress the meadows row: add a plate while the stretch at the bottom stays full. To regress it: reduce the load and keep the side-on position.
Who It's For
Anyone whose back training has stalled on the usual rows. The unusual angle is the reason it exists.
Equipment and Substitutions
What you need for this one: a landmine and a barbell. No bar available? A dumbbell or machine version below trains the same muscles; you will move less total weight but the pattern survives.
Related Exercises
- Single-Arm Cable Row — Lats, Mid-Back
- Wide-Grip Pull-Up — Lats, Upper Back
- Upright Row (Wide Grip) — Side Delts, Traps
- Straight-Arm Lat Pushdown — Lats
- Seated Cable Row — Mid-Back, Lats, Biceps
- Lat Pulldown — Lats, Back, Biceps
- Chin-Up — Lats, Biceps, Back
- Straight-Arm Pulldown — Lats
Common Questions
What muscles does the meadows row work?
The meadows row primarily trains the lats, upper back.
How many sets and reps should I do?
Three sets of 8-12 per side.
What are the most common meadows row mistakes?
Most often: squaring up to the bar and losing the angle that defines this row; rotating the torso to lift more weight.
Do I need a landmine and a barbell to do this?
This version uses a landmine and a barbell, and it trains the lats, upper back. If there is no bar free, the dumbbell and machine versions below are honest substitutes — the bar mainly buys you load, not a different stimulus.
Is this safe if I have an existing injury?
The meadows row puts the shoulder and elbow under load through a range many people have lost, so a cranky shoulder usually objects here before anything else does. Pain that pinches at a specific point is worth assessing; ordinary training discomfort is not. Not medical advice.