Meadows Row
Move · Resistance Training · Movement, Typed Supps
One end of the bar is pinned in a sleeve, so the weight on the plates is not the weight in your hand.
Stage by stage
- Set-up (Staggered stance, anchored bar): The working-side foot goes back and one bar end sits in the sleeve, which carries part of the load.
- During the set (High elbow, upper lat bias): The flared elbow abducts the humerus, shifting emphasis to the upper lat and rear deltoid.
- Late in the set (Anti-rotation demand): The offset load twists the trunk towards the working side, and the obliques hold against it throughout.
- Months later (Even side-to-side thickness): Working one side at a time through a long range evens out upper-back and rear-shoulder development.
Muscles trained
- Primary: lats
- Secondary: biceps, lower back, obliques, rear shoulders, upper back
Intensity
3.5 METs (Resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance).
Time to effect
- Weeks: The staggered stance and high-elbow pull feel awkward at first, but balance and bar control on the anchored arc improve within a handful of sessions.
- Months: Because the fixed arc lets you isolate one side of the back through a long, deep range of motion, side-to-side thickness and detail in the upper lats and rear shoulder typically become more even and more visible.
Related supplements
Common myth
"The Meadows row is just a landmine row — the name is only branding." In reality: The technique specifically calls for a wide, staggered stance and a high, flared elbow rather than the tucked elbow of a standard landmine row, which shifts emphasis toward the upper lat and rear shoulder and changes the exercise's feel and target noticeably from a conventional landmine pull.
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