Exercise library
Meadow Row
The meadow row is a landmine-style one-arm row that lets you load the lats and upper back heavily through a long pulling path.
BarbellBackIntermediate
- Equipment
- Barbell
- Focus
- Back
- Level
- Intermediate
- Suggested sets
- 3–4 sets of 8–12 reps per side.
- Muscles worked
- LatsUpper backBicepsRear deltsAbs
How to do it
- 1Stand sideways to the loaded end of a barbell and support yourself with the free hand on a bench.
- 2Take the inside hand and grip the bar sleeve just behind the plate.
- 3Brace your core and let the working shoulder stretch toward the floor.
- 4Row the bar up toward your hip while keeping your torso stable.
- 5Pause briefly, then lower the weight under control and repeat before switching sides.
Tips & tricks
- Think elbow back and down toward the hip to bias the lats.
- Use straps if grip becomes the limiting factor before your back does.
- Keep the chest square and avoid turning the rep into a full-body twist.
Common mistakes
- Rotating the torso aggressively to help the weight up.
- Shrugging the shoulder instead of pulling from the back.
- Letting the bar crash down and losing the stretch at the bottom.
