January 13

Meadows Row Exercise: How To, Benefits, Variations

By fitness

January 13, 2022

The single-arm row is commonly regarded as the poor cousin of bilateral rows. Then the Meadows row got here alongside. This row variation means that you can go exhausting and heavy with out being inhibited by massive and ponderous dumbbells. The late John Meadows, a former IFBB bodybuilder and head coach of Mountain Dog, got here up with this nice variation, therefore the identify. The Meadows row makes use of a landmine arrange that hammers the higher again, your grip, and the hard-to-reach decrease lats.


The Meadows row is a unilateral row carried out with a landmine setup, overhand grip, and staggered stance. The angle of the landmine and gripping the fats finish of the barbell reduces shoulder joint stress whereas maximizing shoulder, higher again, and lat rigidity. Staggering your stance with a slight incline (as a result of your again hip is up) trains the higher again exhausting and heavy in addition to the decrease lats.

This kind of landmine row, together with different variations, makes you're employed tougher by forcing you to grip the fats finish of the barbell. This improves your shoulder stability as a result of your rotator cuff is engaged. This is a good variation in case your shoulders are bothering you.


  • Stand in a staggered stance with the entrance foot horizontal to the landmine set-up
  • Lean your torso ahead and grip the barbell.
  • Rest the opposite forearm on the ahead leg.
  • Hike up the closest hip to the bar up larger than the opposite hip as this stretches the decrease lats.
  • Start this motion by driving the elbow behind you whereas retracting the shoulder-blade. Keep the working shoulder down.
  • Pull towards your again hip till the elbow is degree along with your torso.
  • Slowly decrease down till your elbow is straight and reset and repeat.


The Meadows row is a unilateral train carried out in a modified hinge place. Because of this, each the decrease and the higher physique is skilled. The Meadows row works these muscle mass:

Upper Body:

    • Forearms
    • Biceps
    • Posterior deltoids
    • Rhomboids
    • Middle traps
    • Rotator cuff
    • Lats

Lower Body:

    • Erector Spinae (decrease again)
    • Rectus abdominals
    • Obliques
    • Hamstrings


Besides the self-importance advantages of a V-taper and large forearms and biceps, there are a number of different efficiency advantages of the Meadows row.

  • Increases grip energy: The most blatant one is since you’re gripping the fats finish of the barbell, your fingers’ wrists, and forearms are working tougher whereas rowing. This has direct carryover to different lifts that want excessive ranges of grip energy.
  • Corrects energy imbalances: Lifting unilaterally corrects energy imbalances between sides and results in higher muscle growth and a better-balanced physique.
  • Upper-back and lower-lat hypertrophy: Being in a position to practice the higher again and lats exhausting and heavy unilaterally will assist add measurement and energy. Plus, a robust higher again is crucial for maintaining a impartial backbone when squatting and deadlifting
  • Increases core energy: Lifting unilaterally throws your physique off stability and forces your core space to work tougher to remain steady.


Per Bernal / M+F Magazine

Meadows rows are very particular in the way in which you arrange as to focus on the higher again and decrease lats. Here are some things to be careful for to get the very best out of this elevate.

Using an incorrect stance: If you arrange with a large, staggered stance, it’s simply one other single-arm row and never the Meadows row. Set up with a small step again and ensure to raise the hip closest to the bar to stretch the decrease lats.

Using massive plates: loading with larger plates, though macho, will scale back the vary of movement. Instead, use 10- and 25-pound plates because the decreased diameter of those plates enable for an excellent ROM.

Lifting with the mistaken muscle mass: When the burden is just too heavy otherwise you’re getting fatigued there's a tendency to shrug your higher traps and never use the higher again and lats. Prevent this by maintaining your chest up and shoulders down and lightening the burden if want be.


This train is NOT a take a look at of energy, however geared for strengthening imbalances between sides and including slabs of muscle mass in your higher again and lats. Here are a few programming concerns for the Meadows row.

  • Frequency – The landmine setup means that you can go exhausting and heavy with out placing an excessive amount of stress in your higher physique joints. But you might be within the hinge place that stresses your decrease again and hamstrings. Both components have to be thought-about when deciding how usually to do the Meadows row. A candy spot is between two to a few instances per week together with different bilateral row variations.
  • Volume – Volume and frequency go collectively however there are just a few components when deciding how usually to carry out the Meadows row. First is how a lot you deadlift since you’re in hinge place and decrease again endurance comes into play. Second, in case your decrease again is drained or you will have any decrease again ache, it’s higher to chop down on Meadows row quantity.

When it involves programming set and reps for pulling workouts just like the Meadows row it is strongly recommended to row greater than you press to for shoulder well being and damage prevention functions, If you’re doing 10 to fifteen units of urgent workouts per week it pays to double the quantity of rowing train you do. Then doing 20 to 30 units of pulling workouts per week of which 10 to fifteen units could be the Meadows row works effectively.

  • Intensity – The candy spot right here is between eight to fifteen reps for hypertrophy as a result of this train just isn't a take a look at of energy. Let grip energy be your information right here and range the units and reps in response to grip energy and upper- and lower-back fatigue.
Female fitness model doing an upper body workout routine with a land mine press exercise


The main benefit of the landmine is the flexibility to work round mobility restrictions and to arrange in a wide range of positions to coach the higher again and lats from varied angles for higher muscle growth. Here are just a few single-arm rows and landmine variations if the Meadows row just isn't best for you.

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