Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
See how Meadows Row could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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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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 an upper-body pulling movement like the Meadows Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Using too much body English.
On an upper-body pulling movement like the Meadows Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Intermediate to advanced for optimal results.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps per side. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Meadows Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Meadows Row as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Meadows Row. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Meadows Row is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.