Back
Meadows Row
A high-leverage unilateral row that targets the lower lats and upper back with surgical precision.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.