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Meadows Row Exercise: How To, Benefits, Variations


The only-arm row is usually considered the poor cousin of bilateral rows. Then the Meadows row got here alongside. This row variation lets you go arduous and heavy with out being inhibited by massive and ponderous dumbbells. The late John Meadows, a former IFBB bodybuilder and head coach of Mountain Dog, got here up with this nice variation, therefore the identify. The Meadows row makes use of a landmine arrange that hammers the higher again, your grip, and the hard-to-reach lower lats.


The Meadows row is a unilateral row carried out with a landmine setup, overhand grip, and staggered stance. The angle of the landmine and gripping the fats finish of the barbell reduces shoulder joint stress whereas maximizing shoulder, higher again, and lat pressure. Staggering your stance with a slight incline (as a result of your again hip is up) trains the higher again arduous and heavy in addition to the decrease lats.

This sort of landmine row, together with different variations, makes you’re employed more durable by forcing you to grip the fats finish of the barbell. This improves your shoulder stability as a result of your rotator cuff is engaged. This can be a nice variation in case your shoulders are bothering you.


  • Stand in a staggered stance with the entrance foot horizontal to the landmine set-up
  • Lean your torso ahead and grip the barbell.
  • Relaxation the opposite forearm on the ahead leg.
  • Hike up the closest hip to the bar up larger than the opposite hip as this stretches the decrease lats.
  • Begin this motion by driving the elbow behind you whereas retracting the shoulder-blade. Maintain the working shoulder down.
  • Pull towards your again hip till the elbow is degree along with your torso.
  • Slowly decrease down till your elbow is straight and reset and repeat.


The Meadows row is a unilateral train carried out in a modified hinge place. Due to this, each the decrease and the higher physique is skilled. The Meadows row works these muscle groups:

Higher Physique:

    • Forearms
    • Biceps
    • Posterior deltoids
    • Rhomboids
    • Center traps
    • Rotator cuff
    • Lats

Decrease Physique:

    • Erector Spinae (decrease again)
    • Rectus abdominals
    • Obliques
    • Hamstrings


In addition to the self-importance advantages of a V-taper and big forearms and biceps, there are a number of different efficiency advantages of the Meadows row.

  • Will increase grip energy: The obvious one is since you’re gripping the fats finish of the barbell, your palms’ wrists, and forearms are working more durable whereas rowing. This has direct carryover to different lifts that want excessive ranges of grip energy.
  • Corrects energy imbalances: Lifting unilaterally corrects energy imbalances between sides and results in higher muscle improvement and a better-balanced physique.
  • Higher-back and lower-lat hypertrophy: Having the ability to prepare the higher again and lats arduous and heavy unilaterally will assist add dimension and energy. Plus, a powerful higher again is important for conserving a impartial backbone when squatting and deadlifting
  • Will increase core energy: Lifting unilaterally throws your physique off stability and forces your core space to work more durable to remain steady.


Per Bernal / M+F Journal

Meadows rows are very particular in the way in which you arrange as to focus on the higher again and decrease lats. Right here are some things to be careful for to get the most effective out of this raise.

Utilizing an incorrect stance: In case you arrange with a large, staggered stance, it’s simply one other single-arm row and never the Meadows row. Arrange with a small step again and ensure to raise the hip closest to the bar to stretch the decrease lats.

Utilizing massive plates: loading with larger plates, though macho, will scale back the vary of movement. As a substitute, use 10- and 25-pound plates because the diminished diameter of those plates enable for an amazing ROM.

Lifting with the fallacious muscle groups: When the burden is just too heavy otherwise you’re getting fatigued there’s a tendency to shrug your higher traps and never use the higher again and lats. Forestall this by conserving your chest up and shoulders down and lightening the burden if want be.


This train is NOT a check of energy, however geared for strengthening imbalances between sides and including slabs of muscle groups in your higher again and lats. Listed here are a few programming concerns for the Meadows row.

  • Frequency – The landmine setup lets you go arduous and heavy with out placing an excessive amount of stress in your higher physique joints. However you might be within the hinge place that stresses your decrease again and hamstrings. Each components have to be thought of when deciding how typically to do the Meadows row. A candy spot is between two to a few occasions per week along side different bilateral row variations.
  • Quantity – Quantity and frequency go collectively however there are a couple of components when deciding how typically to carry out the Meadows row. First is how a lot you deadlift since you’re in hinge place and decrease again endurance comes into play. Second, in case your decrease again is drained or you could have any decrease again ache, it’s higher to chop down on Meadows row quantity.

In terms of programming set and reps for pulling workout routines just like the Meadows row it is suggested to row greater than you press to for shoulder well being and harm prevention functions, In case you’re doing 10 to fifteen units of urgent workout routines per week it pays to double the quantity of rowing train you do. Then doing 20 to 30 units of pulling workout routines per week of which 10 to fifteen units may be the Meadows row works nicely.

  • Depth – The candy spot right here is between eight to fifteen reps for hypertrophy as a result of this train will not be a check of energy. Let grip energy be your information right here and range the units and reps based on grip energy and upper- and lower-back fatigue.

Female fitness model doing an upper body workout routine with a land mine press exercise


The key benefit of the landmine is the flexibility to work round mobility restrictions and to arrange in quite a lot of positions to coach the higher again and lats from varied angles for higher muscle improvement. Listed here are a couple of single-arm rows and landmine variations if the Meadows row will not be best for you.

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