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Meadows Row [Exercise Guide]

Meadows Row

What Is Meadows Row

The Meadows row is an example of a unilateral landmine workout focusing on strengthening the back muscles. In addition, the Meadows row presents a challenge to one’s grip and secondary works the bicep muscles. 

John Meadows, the man credited with bringing forth the movement, inspired the name “Meadows Row.” You can get by with only a t-bar row and a landmine bar for your rowing. While certain versions of Meadows row need specific pieces of equipment, others may be done without a tool.

What Muscles Does Meadows Row Work

Primarily, the exercise loads:

  • middle back
  • lats

The secondary targeted muscles are:

  • traps
  • biceps
  • shoulders
  • forearms

The muscles in the lower body are also trained to some extent. We talk about erector spinae, rectus abdominals, obliques, and hamstrings.

How to Perform Meadows Row 

Follow this comprehensive guide to achieve a proper form.

Step 1. Set up

First, you’ll need to load up a T-bar (or landmine) and assume a staggered stance, with your leading foot perpendicular to the bar.

Step 2. 

Lead with your right foot and bend at the waist to grab the bar’s end with your left hand. Use an overhand grip. This kind of grip helps you hit rear delts and lats and build rhomboids. If needed, you may use a strap for your hand.

Step 3.

Then, lean your right elbow on your thigh for a solid base, and begin rowing the weight until your left hand is outside your chest. Drive straight up with your elbow. Your torso should stay completely immobile. 

Step 4. Return to the starting position

Lower the bar back down to the starting position to finish a set.

Advantages Of A Meadows Row

Reduces joint stress

The position needed for exercising implies little stress on your joints. By angling the landmine and holding the barbell’s end, you may maximize tension on your shoulders, upper back, and lats with minimum strain on your joints.

Shoulder and core stability improvement

This form of the landmine row requires an athlete to hold the barbell by its wider, chubbier end, which increases the difficulty and, therefore, the intensity of the workout. Because of the rotator cuff’s involvement, this helps increase shoulder stability. The Meadows row is a fantastic option if you’re experiencing discomfort in the shoulders. Also, the exercise puts the body off balance, making the core muscles work harder to maintain stability. This fact makes your core stronger.

Increased grip strength

The most evident benefit is that this version of a row puts more strain on your hands, wrists, and forearms than other exercises because of where you grasp the barbell. Practicing Meadows row can be a stepping stone to any other challenging workouts demanding a strong grip. 

Lower lats training 

The workout strengthens the lower back via a wide range of motion. The raised hip position stretches the lower lats in preparation for the exercise. Most weightlifters want a V-shaped torso and wide shoulders, and Meadows row helps you achieve those goals.

Meadows Row Alternatives

1. Humble Row

The humble row is the dumbbell chest press’s simplest and most effective version. It targets rear delts, traps, rhomboids, and lats. It’s an isolated workout that benefits your posture.

How to do Humble row:

  • Put in an inclined bench at a 30–45 degree slant. You get to choose the weights you use.
  • Relax on the bench with your chest propped up, your back straight, and your feet flat on the floor, facing the incline bench. Hold the weights, and extend your arms in front of you, so they hang straight.
  • Keep your core tight and your hips stable as you row the weights to the side of your chest. Take a pause right in the middle of the movement.
  • When you’re ready, let your shoulders, back, and traps loose, and lower the dumbbells.

2. Yates Row

The Yates row is a worthy back-training exercise because of its excellent efficiency and minimal risk of injury. The erector spinae, biceps, lats, and rhomboids, as well as the posterior deltoids, are all worked on in this workout.

How to do Yates row:

  • Start with a supinated (underhand) grip on the barbell, feet hip-width apart, and knees slightly bent.
  • Lean forward without hunching the lower back.
  • Bring the barbell up to your upper chest using a rowing motion. It would be best to flex your elbows and shrug your shoulders back.
  • Stop at the bottom of the exercise for a second, then work your way back up.

3. Helms Row 

In contrast to the standard rowing action, which does not use the chest, the Helms row does. The primary muscle groups targeted are the lats and traps. You may complete the Helms row with either an overhand or underhand grip on the dumbbells.

How to do Helms row:

  • Pick up the weights and lean forward until your chest touches the bench’s end. Your body’s midsection must be level with the floor.
  • Lift the weights. Make sure your knees are bent just a little. 
  • Remember to start with your elbows pushed back so you can focus on tightening your lats and getting the most out of this exercise.
  • Find a balance between elbows that are too tucked in and those that are too far out.
  • You should feel the strain in your lats and scapulae as you perfect the technique.
  • Reduce the weight of the dumbbells while maintaining a neutral spine.

4. Chest-Supported Row

The chest-supported row is a back exercise on an incline bench with weights. Muscles from the middle to upper back, as well as the posterior deltoids, are worked out here.

How to do Chest supported row:

  • You should rest your upper body on the bench while doing dumbbell presses. Lie flat on your stomach with your head up high.
  • Put your hands on the edge of the bench and keep your legs together.
  • Raise the bar by bending your elbows. As you lift your arms, you should feel a contraction in your lats and mid-back.
  • Put your hands in the starting position slowly and deliberately.

5. Pendlay Row

When performed correctly, the Pendlay row may help develop muscle in your lower back and hamstrings in addition to your back. 

How to do Pendlay row:

  • Stand with your feet about shoulder-width apart and your back straight.
  • Bring the upper body forward until it is nearly parallel to the floor by hinging at the hips.
  • Snag the barbell with both hands using an overhand grip that’s a little wider than shoulder-width.
  • Keeping your core tight and your shoulder blades pressed together, bring the barbell to your chest.
  • At the top, rest for a second, and then slowly reduce the load to the ground.


Meadows row has enough benefits to include it in your workout plan. It will improve your balance, strengthen your core and grip, and allow you to come closer to your dream V-shaped torso. And all that without too much pressure on your joints. Remember, you can have these advantages only with a proper form. We hope our advice helps you improve your skills and practice Meadows row correctly.