Meadows Row

Technique

The Meadows row is a unilateral barbell row performed with one end of the bar anchored in a landmine attachment or wedged into a corner, standing perpendicular to the bar with a staggered stance. Hinge forward at the hips until your torso is close to parallel with the floor, grip the bar near the collar with one hand, and row it up and back toward your hip, leading with the elbow rather than the hand. Keep your torso angle steady and avoid rotating your hips or shoulders as you pull, since the unilateral load makes it easy to twist for extra range. Lower the bar under control back to the starting position before the next rep.

Steps

1. Anchor one end of the barbell in a landmine attachment or wedge it securely into a corner
2. Stand perpendicular to the bar with a staggered stance and hinge forward at the hips
3. Grip the bar near the collar with one hand, torso close to parallel with the floor
4. Row the bar up and back toward your hip, leading with the elbow
5. Lower the bar under control without letting your torso rotate
6. Complete all reps on one side before switching

Common mistakes

• Rotating the torso or hips to cheat extra range instead of keeping the pull square
• Rowing straight up toward the shoulder instead of back toward the hip
• Using an unstable bar angle or landmine setup, causing the bar to swing
• Standing too upright instead of hinging, turning it into a shrug-heavy pull

Variations

• Chest-supported Meadows-style row using an incline bench for stability
• Landmine row with two hands for a bilateral version
• Meadows row with a wider or narrower stance to change hip hinge depth
• Pause at the top of each rep to increase peak contraction

FAQ