Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
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The Meadows row is a landmine single-arm row created by legendary bodybuilder John Meadows. Stand perpendicular to the barbell, grip the fat end, and row to your hip. The unique angle and thick grip create a lat stretch and contraction that standard rows miss.
When to use it
Use for lat width - pay attention to this for better results.
Who it's for
Intermediate to advanced for optimal results.
Stagger your stance with your inside leg back. Overhand grip, pulling toward your hip, not your chest. The barbell end is thicker than a handle—your grip works hard. Let your shoulder protract at the bottom for a full lat stretch.
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We slot it into the right day with sets, reps, and progression you can follow.
Set up a landmine with barbell.
Stand perpendicular to the bar.
Stagger your stance.
Grip the end of the barbell.
Row the bar to your hip.
Squeeze at the top for optimal results.
Created by John Meadows.
Unique angle hits lats differently.
Great for lat width.
Use overhand grip for optimal results.
Use Meadows rows when you want a unique lat stimulus or as a finisher after heavier rowing. The landmine setup is easy—just wedge a barbell in a corner. Works well for building lat width with moderate weight.
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.
Intermediate to advanced for optimal results.
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.
MySetPlan places Meadows Row inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Meadows Row
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Frequently Asked Questions About the Meadows Row
The Meadows Row primarily targets the Latissimus dorsi, making it an effective exercise for back development. Secondary muscles worked during the Meadows Row include Biceps, Rear deltoids, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Meadows Row is rated as intermediate difficulty, meaning it requires some training experience. Intermediate to advanced for optimal results. Focus on proper technique and consider starting with easier variations.
For the Meadows Row, the recommended approach depends on your goals. 3 sets of 10-12 reps per side. Rest 60s. For strength, use 6-8 reps per side. For muscle growth, perform 10-12 reps per side. For endurance, complete 12-15 reps per side.
The Meadows Row typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Meadows Row include: Dumbbell Row, T-Bar Row. These exercises target similar muscle groups as the Meadows Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.