Meadows Row
Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for lat width - pay attention to this for better results. The Meadows Row — a compound pulling movement — is one of the most effective ways to train your back, with secondary work on your Biceps and Rear deltoids.
Everything You Need to Know About the Meadows Row
The Meadows Row is a intermediate difficulty exercise that targets your Latissimus dorsi. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for lat width - pay attention to this for better results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Meadows Row
Primary
Secondary
Stabilizers
Meadows Row form guide
- 1
Set up a landmine with barbell.
- 2
Stand perpendicular to the bar.
- 3
Stagger your stance.
- 4
Grip the end of the barbell.
- 5
Row the bar to your hip.
- 6
Squeeze at the top for optimal results.
What are the best tips for the Meadows Row?
Created by John Meadows.
Unique angle hits lats differently.
Great for lat width.
Use overhand grip for optimal results.
What are common Meadows Row mistakes to avoid?
Wrong stance - this is a common issue that reduces exercise effectiveness.
Your foot position during the Meadows Row determines how force transfers through your body. Keep your feet flat with weight distributed evenly — losing contact with the ground means you're losing power and stability.
Not squeezing lat for optimal results.
On pulling movements like the Meadows Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Using too much body English.
On pulling movements like the Meadows Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Is the Meadows Row right for you?
Intermediate to advanced for optimal results.
How to Program the Meadows Row
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps per side. Rest 60s.
What are good alternatives to the Meadows Row?
Other Variations
- Underhand Meadows Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Meadows Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use proper stance.
- Control the weight.