Meadows Row
A single-arm landmine row performed standing side-on to the bar and gripping the end of the sleeve overhand. Gives a long stretch and strong contraction for the lats and upper back.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
Secondary muscles
- Traps (Trapezius)
- Teres Major
- Rear Delts
- Biceps
- Forearm Flexors
- Sets
- 3
- Reps
- 8–12 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand perpendicular to a landmine barbell in a staggered stance, front forearm resting on the front thigh. Hinge and grip the end of the sleeve overhand with the other hand, arm straight.
Brace the core and keep the hips square.
Row the sleeve up, driving the elbow up and back.
Squeeze the upper back at the top.
Lower slowly into a full stretch, then switch sides after the set.
Breathing: Exhale on the pull, inhale on the lower.
Coaching tips
Elbow high and back
Stay square
Own the stretch
Common mistakes
Rotating the torso to lift
Using plates too large for full range
Rounding the lower back
Safety notes
Use a secure landmine anchor and stable stance.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.