# Meadows Row

A unilateral landmine row targeting the lats, upper back, and rear delts. Useful for building back size while challenging anti-rotation control.

- Intermediate · Compound
- Equipment: Barbell, Landmine attachment
- HD video: https://media.seto.fit/exercises/barbell-meadows-row/video/male.mp4
- HTML: https://seto.fit/exercises/meadows-row/

## Muscles worked

- Lats: 9/10
- Upper back: 8/10
- Rear delts: 6/10
- Biceps: 5/10
- Lower back: 3/10

## How to do the Meadows Row

1. Stand perpendicular to the bar with the loaded sleeve beside your front leg in a staggered stance.
2. Push your hips back and lower your torso, keeping your back straight and stomach tight.
3. Grip the bar sleeve firmly with one hand, letting your shoulder stretch.
4. Pull the bar up towards your hip, driving your elbow high and behind you.
5. Slowly lower the bar back down until your arm is straight.

### Full technique — 8 steps

1. Stand perpendicular to the bar with the loaded sleeve beside your front leg in a staggered stance.
2. Hinge at the hips until your torso is inclined and tighten your stomach to stop any rotation.
3. Reach down with the inside hand and grip the bar sleeve near the plates.
4. Let the working shoulder stretch down at the bottom without rounding your spine.
5. Row the bar up and back toward your hip, driving the elbow high and behind you.
6. Finish when your elbow reaches peak travel and your upper back fully contracts.
7. Lower the bar along the same path until the arm is straight again.
8. Complete all reps on one arm, then switch sides.

## Common mistakes

- Standing too upright
- Twisting through the torso
- Pulling straight toward the ribs
- Shrugging instead of rowing
- Cutting the bottom stretch short

## Form cues

- Pull toward your hip
- Drive elbow up and back
- Stay hinged and square
- Let the lat stretch
- Use straps if needed

## How much to do

- **Strength** (good fit): 4–5 sets of 5–6 reps · rest 2 min 30 s · 1–2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Chest Supported Dumbbell Row](https://seto.fit/exercises/chest-supported-row/), [Bilateral Dumbbell Row](https://seto.fit/exercises/dumbbell-bilateral-row/)
- **No equipment**: [Inverted Row](https://seto.fit/exercises/inverted-row/), [Front Lever Raise](https://seto.fit/exercises/front-lever-row/)
- **Kettlebell**: [Kettlebell Row](https://seto.fit/exercises/kettlebell-row/), [Kettlebell Gorilla Row](https://seto.fit/exercises/kettlebell-gorilla-row/)
- **Machine**: [Seated Machine Row](https://seto.fit/exercises/seated-machine-row/), [Seated Cable Row (Close Grip)](https://seto.fit/exercises/seated-cable-row-close-grip/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Single Arm Dumbbell Row](https://seto.fit/exercises/dumbbell-single-arm-row/) — Beginner
- Easier: [Single Arm Landmine Row](https://seto.fit/exercises/single-arm-landmine-row/) — Intermediate
- **This exercise: Meadows Row — Intermediate**

## Quick answers

### What muscles does the Meadows Row work?

Primary: Lats 9/10, Upper back 8/10. Also works: Biceps 5/10, Rear delts 6/10, Lower back 3/10.

### Which joints does the Meadows Row load?

Lower back: moderate, Hip: low, Shoulder: low, Elbow: low. Lower back — lighter options: Single Arm Dumbbell Row, Seated Cable Row (Close Grip), Single Arm Cable Row.

### When should I do the Meadows Row in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 10 min with rest.

### How many sets and reps of the Meadows Row?

Strength: 4–5 sets of 5–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2 reps in reserve.

### What can I do instead of the Meadows Row?

Dumbbells: Chest Supported Dumbbell Row, Bilateral Dumbbell Row. No equipment: Inverted Row, Front Lever Raise. Kettlebell: Kettlebell Row, Kettlebell Gorilla Row. Machine: Seated Machine Row, Seated Cable Row (Close Grip).

### What is an easier version of the Meadows Row?

Single Arm Landmine Row (Intermediate), Single Arm Dumbbell Row (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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