The Meadows row, named after late bodybuilding coach John Meadows, is a single-arm landmine row done from a hinged stance perpendicular to the bar. The unilateral pulling pattern, combined with the landmine’s guided arc, builds the lats and upper back with a stimulus the standard barbell row cannot match — and it spares the lower back at the same time.

What it is

The Meadows row is a single-arm rowing exercise performed with the loaded end of a barbell anchored in a landmine. The lifter stands perpendicular to the bar, hinges to about 45°, and rows the sleeve end up toward the hip. The landmine’s arc keeps the bar on a fixed path, allowing focus on contracting the lat with each rep.

Muscles worked

Muscle Contribution
Lats (working side) ~45 %
Rhomboids, traps ~25 %
Biceps, rear delts ~20 %
Obliques, core ~10 %

How to Meadows row: 5 steps

  1. Anchor the landmine

    Set one end of the bar in a landmine. **Load plates on the free end.**

  2. Stand perpendicular

    **Stand sideways to the bar,** working side closest. Hinge to about 45°.

  3. Grip the sleeve end

    **Grip the loaded sleeve with the working hand,** other hand braced on the knee.

  4. Row to the hip

    **Pull the bar up to the hip with the elbow tight to the body.** Squeeze the lat at the top.

  5. Controlled descent

    **Lower over 2 seconds** to full arm extension. Complete reps then switch sides.

How it differs from barbell row

  • Unilateral pulling. One side at a time corrects side-to-side imbalances.
  • Landmine arc. Guided path keeps the lat in the work envelope throughout.
  • Easier on the lower back. Single-arm setup and supported torso reduce lumbar load.
  • Deeper stretch. Unilateral grip lets the working arm extend further at the bottom.

Common mistakes

When to use this variation

Use Meadows rows for unilateral lat development, when the lower back needs a break from heavy bilateral rowing, or as a finisher to drive blood to the upper back. Program 3-4 sets of 8-12 reps per side. Pair after heavy compound rowing for a focused hypertrophy stimulus.

FAQ

What if I don’t have a landmine?

Anchor one end of a barbell in a corner with a towel for cushioning, or use a heavy plate as ballast. The landmine attachment is the cleanest setup but not strictly necessary.

Should I use straps?

Once the load gets heavy enough that grip limits the set, yes. Straps let the lats and upper back complete the work.

Meadows row or dumbbell row?

Both train one arm at a time. The dumbbell row is more free; the Meadows row’s guided arc creates a different contractile feel and is easier on the lower back.

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Barbell Compound Unilateral