Meadows Row Train: How To, Advantages, Variations

The one-arm row is usually regarded as the poor cousin of bilateral rows. Then the Meadows row got here alongside. This row variation means that you can go laborious and heavy with out being inhibited by massive and hulking dumbbells. The late John Meadows, a former IFBB bodybuilder and head coach of Mountain Canine, got here up with this nice variation, therefore the title. The Meadows row makes use of a landmine arrange that hammers the higher again, your grip, and the hard-to-reach decrease lats.


The Meadows row is a unilateral row carried out with a landmine setup, overhand grip, and staggered stance. The angle of the landmine and gripping the fats finish of the barbell reduces shoulder joint stress whereas maximizing shoulder, higher again, and lat stress. Staggering your stance with a slight incline (as a result of your again hip is up) trains the higher again laborious and heavy in addition to the decrease lats.

This sort of landmine row, together with different variations, makes you’re employed tougher by forcing you to grip the fats finish of the barbell. This improves your shoulder stability as a result of your rotator cuff is engaged. This can be a nice variation in case your shoulders are bothering you.


  • Stand in a staggered stance with the entrance foot horizontal to the landmine set-up
  • Lean your torso ahead and grip the barbell.
  • Relaxation the opposite forearm on the ahead leg.
  • Hike up the closest hip to the bar up greater than the opposite hip as this stretches the decrease lats.
  • Begin this motion by driving the elbow behind you whereas retracting the shoulder-blade. Maintain the working shoulder down.
  • Pull towards your again hip till the elbow is stage together with your torso.
  • Slowly decrease down till your elbow is straight and reset and repeat.


The Meadows row is a unilateral train carried out in a modified hinge place. Due to this, each the decrease and the higher physique is educated. The Meadows row works these muscular tissues:

Higher Physique:

    • Forearms
    • Biceps
    • Posterior deltoids
    • Rhomboids
    • Center traps
    • Rotator cuff
    • Lats

Decrease Physique:

    • Erector Spinae (decrease again)
    • Rectus abdominals
    • Obliques
    • Hamstrings


In addition to the vainness advantages of a V-taper and big forearms and biceps, there are a number of different efficiency advantages of the Meadows row.

  • Will increase grip energy: The obvious one is since you’re gripping the fats finish of the barbell, your palms’ wrists, and forearms are working tougher whereas rowing. This has direct carryover to different lifts that want excessive ranges of grip energy.
  • Corrects energy imbalances: Lifting unilaterally corrects energy imbalances between sides and results in higher muscle growth and a better-balanced physique.
  • Higher-back and lower-lat hypertrophy: With the ability to practice the higher again and lats laborious and heavy unilaterally will assist add dimension and energy. Plus, a robust higher again is crucial for maintaining a impartial backbone when squatting and deadlifting
  • Will increase core energy: Lifting unilaterally throws your physique off steadiness and forces your core space to work tougher to remain secure.


Per Bernal / M+F Journal

Meadows rows are very particular in the best way you arrange as to focus on the higher again and decrease lats. Right here are some things to be careful for to get the perfect out of this carry.

Utilizing an incorrect stance: Should you arrange with a large, staggered stance, it’s simply one other single-arm row and never the Meadows row. Arrange with a small step again and ensure to raise the hip closest to the bar to stretch the decrease lats.

Utilizing massive plates: loading with greater plates, though macho, will cut back the vary of movement. As an alternative, use 10- and 25-pound plates because the diminished diameter of those plates permit for an ideal ROM.

Lifting with the incorrect muscular tissues: When the load is simply too heavy otherwise you’re getting fatigued there’s a tendency to shrug your higher traps and never use the higher again and lats. Stop this by maintaining your chest up and shoulders down and lightening the load if want be.


This train is NOT a check of energy, however geared for strengthening imbalances between sides and including slabs of muscular tissues in your higher again and lats. Listed here are a few programming concerns for the Meadows row.

  • Frequency – The landmine setup means that you can go laborious and heavy with out placing an excessive amount of stress in your higher physique joints. However you’re within the hinge place that stresses your decrease again and hamstrings. Each components must be thought-about when deciding how usually to do the Meadows row. A candy spot is between two to 3 occasions per week along with different bilateral row variations.
  • Quantity – Quantity and frequency go collectively however there are a number of components when deciding how usually to carry out the Meadows row. First is how a lot you deadlift since you’re in hinge place and decrease again endurance comes into play. Second, in case your decrease again is drained or you will have any decrease again ache, it’s higher to chop down on Meadows row quantity.

In terms of programming set and reps for pulling workout routines just like the Meadows row it is suggested to row greater than you press to for shoulder well being and damage prevention functions, Should you’re doing 10 to fifteen units of urgent workout routines per week it pays to double the quantity of rowing train you do. Then doing 20 to 30 units of pulling workout routines per week of which 10 to fifteen units may be the Meadows row works properly.

  • Depth – The candy spot right here is between eight to fifteen reps for hypertrophy as a result of this train just isn’t a check of energy. Let grip energy be your information right here and fluctuate the units and reps in response to grip energy and upper- and lower-back fatigue.

Female fitness model doing an upper body workout routine with a land mine press exercise


The foremost benefit of the landmine is the flexibility to work round mobility restrictions and to arrange in quite a lot of positions to coach the higher again and lats from numerous angles for higher muscle growth. Listed here are a number of single-arm rows and landmine variations if the Meadows row just isn’t best for you.

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