The goal with Meadows Row is simple—make every repetition look repeatable from the same stable start. The exercise mainly trains lats, upper back, and mid back, while rhomboids, rear delts, and biceps help support and control the movement. You will use a landmine barbell while working from standing in a stable stance.
What makes a good Meadows Row repetition?
Let the shoulder blades and elbows follow the intended path without turning the rep into a shrug or lower-back swing. The movement is approachable once the setup is familiar, but balance, load control, or multi-joint coordination make clean repetitions more demanding.
Muscles worked
Primary
Lats, Upper back, and Mid back
These muscles should carry most of the intended work when the setup and movement path stay consistent.
Supporting
Rhomboids, Rear delts, and Biceps
These muscles assist the movement or help keep the rest of your position steady.
Set up before you move
Start from standing in a stable stance. Set your hands and feet so the position feels balanced before the first repetition. Check that a landmine barbell is secure and adjusted before you begin.
Step-by-step tutorial
How to do Meadows Row
- 1
Set the starting position
Stand beside the landmine in a staggered stance, hinge, brace with the free arm, and grip the sleeve.
Breathing: Breathe steadily; do not hold your breath.
- 2
Control the end position
Row the sleeve toward the hip with the first arm, then lower it.
Breathing: Exhale as you row the sleeve, then inhale as you lower it.
- 3
Control the end position
Move around the bar and reverse the stance and working arm.
Breathing: Breathe steadily; do not hold your breath.
- 4
Control the end position
Row the sleeve toward the opposite hip, keeping the torso braced.
Breathing: Exhale as you row with the opposite arm, then inhale as you lower.
- 5
Return under control
Lower the sleeve under control and finish in the hinged stance.
Breathing: Inhale through the controlled return.
Common mistakes to avoid
Starting before the setup is stable
Do not rush the first position. Stand beside the landmine in a staggered stance, hinge, brace with the free arm, and grip the sleeve. Make that setup feel repeatable before adding speed or resistance.
Letting the working position drift
Keep your starting alignment consistent through the rep. If another part of the body has to swing or twist, reduce the load or range.
Rushing the return
The return is part of the exercise, not a pause between efforts. Lower the sleeve under control and finish in the hinged stance.
Forcing a range you cannot control
Both sides sequential; staggered stance; one hand grips bar sleeve.
Sets, reps, and rest
A practical starting point is 3–4 sets of 6–10 controlled repetitions. Rest 90–180 seconds between challenging sets. Choose a load that leaves one or two technically clean repetitions in reserve while you learn the movement.
Treat this as a starting framework. Your load and volume should match your current technique, recovery, and training plan.
Meadows Row questions
Is Meadows Row suitable for beginners?
Meadows Row is classified as an intermediate-level movement in this guide. The movement is approachable once the setup is familiar, but balance, load control, or multi-joint coordination make clean repetitions more demanding.
What muscles does Meadows Row work?
Meadows Row primarily works lats, upper back, and mid back, with rhomboids, rear delts, and biceps assisting or stabilizing the movement.
What equipment do I need for Meadows Row?
You need a landmine barbell. Set everything up securely before the first repetition.
