Primary
Shoulders
Secondary
Lats, Rear delts, Triceps
Equipment
Landmine
Difficulty
Advanced
Type
Compound
See how Meadows Row to Press 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-to-press—named after late bodybuilding legend John Meadows—combines a landmine row with a pressing motion in one fluid sequence. You row the bar to your hip, then transition into a press. This combination hits your back and shoulders while building real-world coordination.
When to use it
Use for time-efficient upper body compound work.
Who it's for
Advanced lifters seeking complex movements.
Complete the full row before transitioning to the press—don't cheat by starting the press early. Stand perpendicular to the landmine with a staggered stance. The transition should feel smooth; if it's jerky, reduce the weight. This is an advanced movement requiring mastery of both components.
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Set up perpendicular to a landmine with one end loaded.
Stagger your stance with the inside leg back.
Row the bar up to your hip using an overhand grip.
At the top of the row, transition into a pressing motion.
Press the bar up and away from your body.
Lower with control and return to the row starting position.
Named after legendary bodybuilder John Meadows.
This is an advanced combination movement.
Focus on smooth transitions between row and press.
Great for time-efficient full upper body work.
Use the Meadows row-to-press when you want time-efficient upper body work that trains pulling and pressing in one movement. It's excellent for circuits and conditioning work. Master standard landmine rows and presses separately before combining them.
Not completing the full row before pressing.
Cutting the range of motion short on the Meadows Row to Press can reduce the training stimulus for your Rear shoulders. Use the largest comfortable range you can control without changing the intended setup.
Rushing the transition between movements.
Rushing through the Meadows Row to Press makes it easier to lose position and harder to keep tension on your Rear shoulders. Slow down enough to control both the lifting and lowering portions of each rep.
Using too much weight for the complex movement.
Loading more weight than you can control on the Meadows Row to Press often creates compensations that shift work away from your Rear shoulders. Reduce the load until each rep follows the intended path.
Poor stance causing balance issues.
Your foot position during the Meadows Row to Press 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.
Advanced lifters seeking complex movements.
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 8-10 reps per arm. Rest 90s.
This is one example of how Meadows Row to Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Meadows Row to Press
The Meadows Row to Press primarily targets the Rear shoulders, Front shoulders, Lats, making it an effective exercise for shoulders development. Secondary muscles worked during the Meadows Row to Press include Triceps, Core, Rhomboids, providing additional training stimulus. Stabilizer muscles engaged include Lower back, Rotator cuff.
The Meadows Row to Press is rated as advanced difficulty, meaning it requires some training experience. Advanced lifters seeking complex movements. Focus on proper technique and consider starting with easier variations.
For the Meadows Row to Press, the recommended approach depends on your goals. 3 sets of 8-10 reps per arm. Rest 90s. For strength, use 4-6 reps per arm. For muscle growth, perform 8-10 reps per arm. For endurance, complete 10-12 reps per arm.
The Meadows Row to Press typically requires a landmine, 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 to Press include: Landmine Shoulder Press, One-Arm Landmine Press. These exercises target similar muscle groups as the Meadows Row to Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.