Meadows Row
About
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.
How to Meadows Row
Starting Position
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 of the barbell with your closer hand.
3. Slightly bend your knees and lean your upper body forward while keeping your back straight.
Proper Form
1. Pull the barbell up towards your side while pulling your elbows back.
2. Keep your chest facing forward to prevent your upper body from twisting.
3. Focus on contracting your lats and the sides 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.
Breathing Technique
Exhale when pulling the bar, and inhale when lowering the bar.
Precautions
1. Engage your core to prevent your back 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.
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