The Meadows row is a single-arm landmine row named after bodybuilding coach John Meadows, who popularized it. Standing perpendicular to an anchored barbell in a staggered stance, you grip the sleeve end with one hand and row it up alongside your torso. Standing side-on rather than straddling the bar gives the working arm room to travel much further, so the lat gets a deep stretch at the bottom and a hard contraction at the top. The offset load also forces the obliques and lower back to resist rotation, which adds a real anti-rotation core demand on top of the back work.
Muscles Targeted
- Primary: Latissimus dorsi, rhomboids, middle trapezius
- Secondary: Posterior deltoid, biceps brachii, teres major
- Tertiary: Obliques, erector spinae, forearm flexors (grip)
Starting Position
Anchor one end of a barbell in a landmine sleeve or a corner and load plates on the free end. Stand perpendicular to the bar with the loaded end just outside your lead foot. Take a staggered stance with the leg nearest the bar forward, then hinge at the hips until your torso is close to parallel with the floor. Rest your free forearm on your lead thigh for support, keeping a flat back. Reach down with the outside hand and grip the bar just behind the sleeve, letting the arm hang straight so the lat stretches.
Execution Steps
- Brace in the hinged position with a flat back and the free arm supporting on the thigh
- Let the working arm hang fully, allowing the shoulder blade to spread at the bottom
- Initiate with the shoulder blade, pulling it down and back before the elbow bends
- Row the sleeve up along your side, driving the elbow back past your torso
- Pull until the hand reaches your hip or lower ribs, squeezing the lat hard
- Hold the contraction for one second at the top
- Lower slowly to a full stretch, then complete all reps before switching sides
Form Cues
- Resist the rotation: Keep the shoulders square to the floor rather than letting the torso twist open
- Stretch fully at the bottom: Let the shoulder blade travel forward before each pull
- Elbow travels back, not out: A tucked path keeps the lat working instead of the rear delt
- Support with the free arm: Bracing on the thigh keeps the lower back out of the movement
- Keep the hips level: Do not let the hip on the working side rise as you pull
Common Mistakes
- Twisting the torso to lift: Rotating open reduces the lat's work and loads the spine unevenly.
- Standing too close to the bar: A cramped position shortens the range and pins the elbow against the ribs early.
- Rowing with a straight-up path: This is a side-on row; the bar should travel along the body, not out in front.
- Losing the flat back: Rounding under load in a hinged, offset position is the highest risk mistake here.
- Skipping the free-arm support: Without bracing, the lower back fatigues long before the lat does.
Variations
- Single-arm landmine row without support: Free-standing version increasing core demand
- Meadows row with a straps handle: Using a strap or handle around the sleeve for a better grip
- Chest-supported single-arm landmine row: Torso braced on an incline bench for strict pulling
- Two-handed landmine row: Straddling the bar for a heavier, bilateral pull
- Single-arm dumbbell row: The classic bench-supported alternative
Tips for Progression
- Increase weight gradually: Add 5 to 10 pounds once you can keep the shoulders square for all reps
- Increase reps: Build to 10 to 12 per side before adding load
- Add a pause: Hold two seconds at the top to reinforce the contraction
- Extend the stretch: Let the arm travel a little further at the bottom as shoulder mobility allows
Training Notes
Program the Meadows row on back or pull days for 3 to 4 sets of 8 to 12 reps per side. Rest 60 to 90 seconds between sides. It works best as a secondary pull after a heavier bilateral row or deadlift, when the goal is a long range of motion and a strong lat stretch rather than maximum load. Grip is often the limiting factor because the thick sleeve is awkward to hold, so straps are worth using on heavier sets.
Frequently Asked Questions
What is the Meadows row named after?
The Meadows row is named after John Meadows, the professional bodybuilder and coach who popularized it as a staple of his back training programs. It is a single-arm landmine row performed standing perpendicular to the bar in a staggered stance.
What makes the Meadows row different from other rows?
The Meadows row lets the working arm travel further than a standard row, giving the lat a deep stretch at the bottom and a hard contraction at the top, while the offset load forces the core to resist rotation. The thick bar sleeve also adds a significant grip challenge.
Should I use straps for Meadows rows?
Yes, straps are recommended on heavier sets of Meadows rows, because the thick, knurl-free sleeve is one of the hardest gripping surfaces in the gym. Without straps, grip usually fails several reps before the back does, cutting the set short of its purpose.