Meadow Row
Build serious back strength with the Single-Arm Bent-Over Landmine Row! Target muscles & perfect your form with this effective exercise.
The Meadow Row is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: barbell, landmine attachment and weight plates.
Required Equipment
Meadow Row Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers)
Meadow Row Variations and Alternatives
How to do the Meadow Row
Weight plates (as needed)
1. Setup:
Position a barbell in a landmine attachment or secure it in a corner.
Add a weight plate to the end of the barbell if desired.
Starting Position:
Stand with your feet shoulder-width apart.
Bend your knees slightly and hinge at your hips to lean forward, keeping your back flat and core engaged.
Grasp the end of the barbell with one hand, using an overhand grip. Your arm should be fully extended towards the bar.
Body Position:
Your torso should be nearly parallel to the ground.
Keep your opposite hand resting on your knee or thigh for support.
Let your non-working arm hang straight down.
Execution:
Pull the barbell towards your waist, driving your elbow back while keeping it close to your body.
Squeeze your shoulder blade at the top of the movement.
Lower the barbell back to the starting position in a controlled manner.
Breathing:
Inhale as you lower the barbell.
Exhale as you pull the barbell toward your body.
Repetitions:
Perform 8 to 12 repetitions on one side, then switch to the other arm.
Complete 2 to 3 sets on each side.
Tips:
Focus on controlling the movement rather than using momentum.
Maintain a straight back and avoid rounding your shoulders.
Keep your core engaged throughout the exercise to support your lower back.
Meadow Row FAQs
What muscles does the Meadow Row work?
The Meadow Row mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi, biceps brachii and rhomboids.
What equipment do you need for the Meadow Row?
Barbell, landmine attachment and weight plates.
Is the Meadow Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Meadow Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Meadow Row variations and alternatives?
Similar exercises include the Barbell Single-Arm Bent-Over Row, Landmine Deadlift, Alternating Kneeling Overhead Landmine Press and Landmine Rotation.
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