Meadows Row Guide: Build a Thicker Back with the Landmine
Master the Meadows Row with our expert guide. Learn the proper landmine technique to target your lats and rear delts for a stronger, wider back.
How to Perform
- Position yourself perpendicular to a barbell loaded into a landmine attachment or wedged into a corner.
- Stand with a staggered stance, placing the foot opposite your pulling arm forward and slightly away from the bar.
- Hinge at the hips and lean forward until your torso is nearly parallel to the floor, resting your non-working arm on your lead thigh for support.
- Grip the thick sleeve of the barbell with an overhand grip, ensuring your hand is at the very end of the bar.
- Initiate the movement by driving your elbow toward the ceiling, pulling the bar until your hand reaches your hip level.
- Focus on stretching the lat at the bottom of the movement without allowing the weight to touch the floor or your shoulder to collapse.
- Lower the barbell under control back to the starting position to complete one repetition.
Common Mistakes
- Pulling with the hand instead of driving the elbow
- Standing too upright which shifts tension to the upper traps
- Rotating the torso excessively to cheat the weight up
- Allowing the lead knee to cave inward during the lift
Muscles Worked
Primary movers
- Lats
Stabilizers
- Rear Deltoids
- Rhomboids
- Trapezius
- Forearms
Related Guides
- 1-Arm Half-Kneeling Lat Pulldown — Back
- Alternating High Cable Row — Back
- Alternative DB Gorilla rows — Back
Lats · Back