Meadows Row

Setup & Positioning

"Load one end of a barbell into a landmine base or wedge it securely in a corner. Stand perpendicular to the bar with your inside hand braced on your thigh or a bench for support, and grasp the end of the barbell sleeve with your outside hand using a pronated grip. Hinge at the hips until your torso is nearly parallel to the floor, back flat, core tight."

Key point: “Think about pulling with your elbow and lats, not just your hand.”

Execution (Bodyweight/Standard Version)

"From the hinged position, row the barbell handle toward your hip by driving your elbow back and slightly out. Keep your chest square to the ground. Lower the weight slowly until your arm is extended, then repeat for reps before switching sides."

Progressed Variations

• 2-Inch Handle Attachment: Use a thick grip handle for extra forearm and grip work.
• Pause Rows: Hold at the top for 1–2 seconds to maximize lat contraction.
• Banded Meadows Row: Add a band around the barbell sleeve for increasing resistance through the pull.
• High-Rep Sets: Use moderate weight for 12–20 reps to build muscular endurance.

Body Alignment Cues

• Head/Neck: Neutral, eyes looking down or slightly forward.
• Shoulders: Square to the ground—avoid excessive rotation.
• Core: Braced to resist twisting.
• Hips: Push back into a strong hinge, glutes engaged.
• Elbow: Drive back in an arc toward your hip, not straight upward.

Where You Should Feel It

• Lats and traps pulling strongly
• Rear delts and rhomboids assisting
• Obliques stabilizing against rotation
• Grip and forearms working hard on the sleeve hold

Where You Shouldn’t Feel It

• Lower back strain from rounding or twisting
• Biceps taking over the movement
• Shoulder irritation from jerking the bar

Breathing

"Inhale as you lower the bar with control, exhale forcefully as you drive your elbow back and row the weight up."

Common Mistakes to Avoid

1. Rotating the torso instead of keeping square.
2. Using momentum and jerking the barbell up.
3. Standing too tall—shortens the range of motion.
4. Gripping the bar too far down the sleeve (reduces leverage and safety).