Strength Training · Bodybuilding
Meadows Row
The Meadows row is a one-arm landmine row performed with an overhand grip on the barbell sleeve. It trains your back and arms while your trunk resists twisting.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Insert one end of the barbell into the landmine attachment.
- Stand beside the loaded end, perpendicular to the bar, with your feet staggered.
- Hinge at your hips until your torso is nearly parallel to the floor.
- Rest your nonworking forearm on your front thigh.
- Grip the free end of the sleeve overhand with the hand nearest it.
- Pull the sleeve toward your outer lower ribs, with your elbow traveling slightly away from your side.
- Lower the sleeve under control until your working arm is straight.
Form cues
- Keep your neck long.
- Let your shoulder blade glide.
- Keep pressure through both feet.
- Exhale as you pull.
Common mistakes
- Twisting to lift the weightKeep your chest and hips facing the floor throughout the pull.
- Rounding your lower backUse a shallower hip hinge so you can maintain your back's natural curve.
- Jerking the bar upwardReduce the weight until you can start each pull without driving through your legs.
Safety
Heavy loading or fatigue can strain your lower back if your torso loses position. The thick sleeve can slip from your hand, dropping the loaded end near your feet.
- Check that the landmine base cannot shift before lifting.
- Secure the plates with a collar, leaving enough sleeve exposed for a full grip.
- Keep your feet clear of the plates' path.
- End the set when your grip starts slipping or you cannot hold your torso steady.
If the grip or bent-over position causes wrist, shoulder, or lower-back pain, choose a supported alternative and seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar
- Landmine Attachment
- Weight Plate
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per side
- Rest
- 1 min 30 sec
Start with your weaker side and match its reps on your stronger side.