Meadows Row
A single-arm row on a landmine, standing side-on to the end of the bar and pulling the thick sleeve with an overhand grip. It loads the lats, upper back and rear delts through a long stretch. Choose it for heavy one-arm back work when you have a landmine or a bar wedged into a corner.
Updated
Primary muscles: Lats, Upper Back, Rhomboids. Supporting muscles: Rear Delts, Biceps, Forearms. Equipment: Barbell.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Anchor one end of a barbell in a landmine or a corner and load the free end with small plates.
- Stand side-on to the end of the bar in a staggered stance.
- Hip hinge forward with a neutral spine and rest the free forearm on the front thigh.
- Grip the sleeve overhand with the hand on the back-leg side and let the arm hang long.
- Brace the core and row the elbow up and back toward the hip.
- Pause with the sleeve beside the torso, then lower under control to a full stretch.
Watch for
- Twisting the torso to heave the bar up.
- Standing so close that the plates hit your front knee.
- Rounding the low back in the hinge.
Breathing
Exhale as you row, inhale as you lower.
Tip
Log the plates on the sleeve, not the bar. Load small plates: big ones stop the sleeve short of your torso at the top.
Track this exercise in the SmartReps app
Log sets, reps and weight, and follow your progress with the free workout tracker for iOS and Android. AI coaching is available with SmartReps Pro.
Log this exercise in SmartReps
