Meadows Row

Lats, Traps, RhomboidsBarbell, Landmine Attachment

The Meadows row is a unilateral landmine exercise targeting the lats and rhomboids from a unique angle. Gripping the thick end of the sleeve stretches the lats deep at the bottom and builds grip strength while improving scapular control.

How to do it

1Stand perpendicular to a landmine bar and hinge over with a flat back.

2Grab the end of the sleeve with an overhand grip using the hand closest to the plate.

3Rest your opposite forearm on your front leg to support your torso.

4Pull the end of the sleeve up and back, flaring your elbow slightly out.

5Squeeze your back hard at the top, then lower the bar smoothly under control.

Common mistakes

Rotating your entire torso with the weight, losing isolation in your back.

Jerking the weight up using momentum from your hips or lower back.

Cranking your wrist over the thick sleeve, stressing the wrist joint.

Breathing

Exhale as you row the weight up; inhale as you lower it back down.

Make it harder or easier

To make it easier, lighten the weight and use lifting straps if your grip fails.

To make it harder, use smaller diameter plates to increase the range of motion.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.