Exercise library · Back
Meadows Row.
Landmine single-arm row variation popularized by John Meadows.
IntermediateLandmine + Barbell
The numbers
Sets
3–4
Reps
8–12
Rest
45–75
Muscles
Primary
Lats · Rhomboids
Secondary
Rear deltoids · Biceps · Forearms · Traps
The play-by-play
How to do it.
- Step 01
Stand perpendicular to barbell landmine
- Step 02
Grip bar sleeve with one hand
- Step 03
Row explosively toward hip
- Step 04
Squeeze lat and traps
- Step 05
Lower with control
- Step 06
Repeat each side
What separates good from great
Pro cues.
Keep torso angled forward
Drive elbow back in arc
Don't twist torso