The Meadows row is a one-arm row on a landmine, gripping the sleeve end of a bar with your torso bent across it and the free hand braced on your knee. The arc the bar is forced to travel and the pronated grip give the lat a different line of pull to a dumbbell row, with a deep stretch at the bottom and the load increasing as you finish the rep.
How to do it
- Stand perpendicular to a landmine bar and take a staggered stance.
- Row with the outside hand, letting the shoulder stretch down at the bottom.
Common mistakes
- Squaring up to the bar, which removes the stretch the exercise exists for.
What it trains
- Lats
- pull the upper arm back along the arc the landmine forces — the prime mover
- Upper back
- retracts the shoulder blade at the top of the pull
- Biceps
- bend the elbow against a pronated grip, which is a weaker position than an underhand row
- Obliques
- resist the twist a one-sided pull puts through the torso
Variations and alternatives
Common questions
How is a Meadows row different from a one-arm dumbbell row?
The landmine pins the bar to an arc, the grip is pronated rather than neutral, and the resistance builds toward the top instead of staying flat. In practice that means a stronger stretch at the bottom and less ability to cheat with a torso twist, at the cost of a heavier setup.
Do I need a landmine attachment?
No. Wedging one end of a barbell into a corner with a towel or a heavy dumbbell over it works, and so does the hole in most plate trees. A proper landmine sleeve is quieter and kinder to the gym wall, which is the real argument for it.
How do I grip the bar?
Over the end of the sleeve, palm down, with the bar collar against the heel of your hand. That grip is thicker than a dumbbell handle and gives out early, so straps are normal here and do not make the exercise any easier on the lat.
In StackUp. Logged as weight and reps per set, and your heaviest working set decides whether the weight goes up next time. Get the app.
Back
