Meadows Row

Body region

• Back
• Arms
• Shoulders

Muscles

Main

• Deltoid
• Trapezius
• Latissimus Dorsi
• Rhomboids

Helps

• Teres Major
• Biceps
• Brachialis
• Brachioradialis

Holds

• Erector Spinae
• External Oblique
• Internal Oblique
• Flexor Digitorum Superficialis

Equipment

• Barbell
• Landmine

Technique

1. Stand side-on to the loaded end of a landmine bar in a staggered stance, back foot near the bar.
2. Hinge forward, rest your front forearm on your thigh and grip the thick end of the bar overhand.
3. Row the bar up and back toward your hip, elbow moving out a little from the body.
4. Lower until your arm is straight and you feel a stretch in the lat, then finish the set and switch sides.

Cues

• Keep the back flat and the hips high.
• Let the shoulder reach down at the bottom, then pull it back first.
• Use smaller plates so you get a full range.

Common mistakes

• Twisting the torso to heave the weight.
• Rounding the lower back while hinged.
• Cutting the stretch short at the bottom.

Alternatives

• One-Arm Barbell Row
• One-Arm Dumbbell Row
• Kettlebell Row