Meadows Row

Meadows Row gif

Coach's Tips

The Meadows row is a one-arm row using a landmine bar. It targets your lower lats and outer back, helping you build both thickness and width.

1. Stand at a 45-degree angle next to the barbell with one end fixed.

2. Hang a plate on the end of the barbell and grab the end with your closer hand.

3. Slightly bend your knees and lean your upper body forward while keeping your back straight.

1. Pull the barbell towards your side by pulling your elbows back.

2. Keep your chest facing forward to avoid twisting your upper body.

3. Focus on contracting your lats and the side of your back, then slowly lower the barbell back to the starting position.

4. After completing one side, perform the same on the opposite side.

Exhale when pulling the bar, and inhale when lowering the bar.

1. Engage your core to prevent your waist from twisting.

2. Do not lift excessive weight; proceed evenly, one side at a time.

3. Be careful not to excessively bend your wrist when holding the handle.

Curious about a Back workout plan that includes the Meadows Row