Workout | Meadows Row |
Primary Muscle Group | Lats |
Secondary Muscle Group | Abs, Chest Shoulders |
Equipment Required | T-bar machine, Landmine Attachment |
Force Type | Pull |
Mechanics | Compound |
Exercise Type | Strength |
Difficulty | Intermediate |
The Meadows Row is a unilateral (single-arm) exercise that targets the upper back, lats, and shoulders, named after bodybuilder John Meadows. The unique angle and grip used in this exercise create a deep stretch in the lats and allow for a strong contraction, making it an excellent movement for building upper back thickness and strength.
This exercise is performed using a landmine setup, where one end of a barbell is secured in a corner or landmine attachment. The Meadows Row emphasizes the back and shoulders while also engaging the core and stabilizer muscles due to the bent-over position.
The Meadows Row is highly effective for targeting the latissimus dorsi, rhomboids, and trapezius muscles, helping to develop back width and thickness. This exercise also enhances grip strength and improves shoulder stability, making it a great movement for athletes and lifters looking to improve their pulling strength.
The angled body position and unilateral movement help correct muscle imbalances between the left and right sides of the body. The deep stretch in the lats at the bottom of the row encourages full muscle activation, promoting both muscle growth and flexibility.
Additionally, the Meadows Row engages the core and lower back, improving overall stability and balance during the movement.
Focus on keeping your back flat and core engaged throughout the movement to avoid rounding your spine. Make sure to pull the barbell toward your torso by driving your elbow back and squeezing your shoulder blade at the top. For an added challenge, slow down the eccentric phase (lowering the barbell) to increase time under tension. Ready to build a thicker, stronger back? Let’s row!
Level | Sets | Reps | Progression Tips |
---|---|---|---|
Beginner | 2 | 8-10 per arm | Start with a lighter weight to focus on mastering form and keeping your back flat. Ensure you're fully extending and contracting your lats with each rep. |
Intermediate | 3 | 10-12 per arm | Increase the weight slightly and focus on squeezing your shoulder blades together at the top of each row. Control the lowering phase to maintain tension on the muscles. |
Advanced | 4 | 12-15 per arm | Use heavier weights and slow down the eccentric phase to increase time under tension. You can also pause at the top of the movement for an extra squeeze. |
This exercise primarily targets the latissimus dorsi, trapezius, and rhomboids, with secondary engagement of the biceps, forearms, and core for stabilization.
Yes, beginners can perform this exercise with lighter weights to focus on mastering proper form. The unilateral movement makes it easier to focus on developing each side of the back evenly.
To increase the difficulty, use heavier weights, slow down the eccentric phase, or add a pause at the top of the row for increased time under tension and muscle activation.
Include this exercise 2-3 times per week as part of your back workout. It pairs well with other pulling movements like pull-ups and deadlifts for a comprehensive back routine.
Avoid rounding your back or using momentum to lift the weight. Focus on keeping your core engaged and using your back muscles to drive the row, not your arms or shoulders.
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