Meadows Row
LatsBarbellIntermediate
A landmine row variation that hammers lats and upper back with a unique angle.
Muscle worked
Lats, Upper Back
Equipment
Barbell
Difficulty
Intermediate
Time per set
30-60s
How to perform
Step by step, every rep
01
Set landmine bar
Stand beside the loaded sleeve with hips hinged and back flat.
02
Grip the sleeve
Hold the thick end of the bar with the working hand.
03
Row toward hip
Pull elbow back and out slightly, feeling lat and upper back.
04
Lower to stretch
Reach the shoulder blade forward while keeping spine stable.
Common mistakes
Avoid these
✕
Twisting the torso
Core rotation replaces back work. Fix: Keep hips and ribs mostly square.
✕
Too much weight
Range disappears quickly. Fix: Use plates that allow a full pull.
✕
Yanking from the shoulder
The target muscles never own the rep. Fix: Pause at the top.
Progressions
Scale it up or down
Make it easier
- Dumbbell row
- T-bar row
- Machine row
Make it harder
- Paused Meadows row
- Strap-assisted heavy Meadows row
- Slow eccentric Meadows row
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-4 | 6-8 | 90-120s | Heavy enough to need focus, light enough to control. |
| Build Muscle | 3-4 | 8-15 | 60-90s | Moderate. Last 2 reps should burn without breaking form. |
| Build Endurance | 2-3 | 15-25 | 45-60s | Lighter. Smooth tempo and constant tension. |
Want this exercise programmed into a full plan?
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