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.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
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.
Want Ely to consider Meadows Row to Press for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
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.
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 8-10 reps per arm. Rest 90s.
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 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.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
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.
Our library labels Meadows Row to Press as advanced. 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 to Press. 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 to Press is a landmine. 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 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.