Meadows Row to Press
Primary
Shoulders
Secondary
Lats, Rear delts, Triceps
Equipment
Landmine
Difficulty
Advanced
Type
Compound
Meadows Row to Press
Demo coming soon
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
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.
Meadows Row to Press — targeted muscles
Stabilizers
Browse all shoulders exercises
Also targets: , , Triceps
Want Meadows Row to Press in your program?
Get a personalized plan with sets, reps, and progression built in.
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.
When to Use the Meadows Row to Press
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.
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
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.
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.
Take the Free Quiz2-minute quiz · No charge for 7 days
Related Content
Safety Notes
- Master both row and press separately before combining.
- Use moderate weight to ensure good form.
- Maintain stable stance throughout.