Meadows Row to Press
Primary
Shoulders
Secondary
Lats, Rear delts, Triceps
Equipment
Landmine
Difficulty
Advanced
Type
Compound
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A multi-joint movement that builds overall strength, the Meadows Row to Press targets your shoulders through a compound movement pattern. Use for time-efficient upper body compound work.
Everything You Need to Know About the Meadows Row to Press
The Meadows Row to Press is a advanced exercise exercise that targets your Rear shoulders and Front shoulders and Lats. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for time-efficient upper body compound work. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced lifters seeking complex movements. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Meadows Row to Press — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Meadows Row to Press?
- 1
Set up perpendicular to a landmine with one end loaded.
- 2
Stagger your stance with the inside leg back.
- 3
Row the bar up to your hip using an overhand grip.
- 4
At the top of the row, transition into a pressing motion.
- 5
Press the bar up and away from your body.
- 6
Lower with control and return to the row starting position.
What are the best tips for the Meadows Row to Press?
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.
Common Meadows Row to Press mistakes
Not completing the full row before pressing.
Cutting the range of motion short on the Meadows Row to Press means your Rear shoulders never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Rushing the transition between movements.
Rushing through the Meadows Row to Press reduces the time your Rear shoulders spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Using too much weight for the complex movement.
Loading more weight than you can control on the Meadows Row to Press forces compensatory movement patterns that bypass your Rear shoulders. Drop the weight until you can perform every rep with clean form — your results will actually improve.
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.
Meadows Row to Press — who it's best for
Advanced lifters seeking complex movements.
How to Program the Meadows Row to Press
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.
What are good alternatives to the Meadows Row to Press?
Other Variations
- Landmine Row Only
- Landmine Press Only
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Meadows Row to Press — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Master both row and press separately before combining.
- Use moderate weight to ensure good form.
- Maintain stable stance throughout.