Meadows Row

Learn Meadows row form using a landmine-anchored barbell, set the stance and arc path correctly, and choose sets, reps, and progression for single-arm back training.

Quick answer: Anchor a barbell in a landmine, stand beside the sleeve in a staggered stance, and row the bar in an arc from the floor toward your hip with a single arm.

Barbell, landmine attachment, and a single-arm handle or plate-loaded sleeve intermediate Lats, Upper Back, Rear Delts, Biceps

How to Do It

  1. Anchor a barbell in a landmine attachment and load the free end with weight plates.
  2. Stand beside the sleeve in a staggered stance, hinging forward at the hips with a flat back.
  3. Grip the sleeve or an attached handle with one hand, letting the arm reach toward the floor.
  4. Row the bar in an arc toward your hip by driving the elbow up and back.
  5. Lower under control back to the stretched position, then complete all reps before switching sides.

Technique

  1. Set up beside the landmine sleeve rather than facing it, since the arc path moves toward the hip rather than straight back.
  2. Hinge into a stable staggered stance before gripping the bar, and keep that hinge angle consistent through the set.
  3. Let the arm reach into a full stretch at the bottom of each rep without letting the shoulder round forward.

Key Cues

  • Hinge first, then reach for the bar.
  • Drive the elbow up and back along the arc, not straight up.
  • Square hips and shoulders throughout; no twisting to finish a rep.

Common Mistakes

  • Standing too upright, which turns the row into a shrug rather than a lat-driven pull.
  • Rotating the torso to help lift the weight instead of keeping the hips and shoulders square.
  • Using a stance so narrow that the bar's arc path is blocked by the legs.
  • Yanking the bar with the lower back instead of hinging into a stable starting position.

The Meadows row is a single-arm horizontal pull performed with a barbell anchored in a landmine attachment. The lifter stands beside the sleeve rather than facing it, so the bar travels in an arc toward the hip instead of straight back, which is the main feature that distinguishes it from a standard T-bar row.

Compare this guide with the T-bar row if you want a bilateral landmine option, or the dumbbell row for a bench-supported unilateral alternative. For broader back programming, see the pull movement pattern and lats hub.

Landmine Setup and Stance

Anchor a barbell securely in a landmine attachment and load the free end with plates. Stand beside the sleeve, not facing it, in a staggered stance with the foot on the working-arm side set back. This position allows the bar to travel in its natural arc without the legs blocking the path.

Hinge at the hips with a flat back until your torso is roughly parallel to the floor, similar to the starting position of a bent-over row. Grip the sleeve directly near the plates, or use an attached single-arm handle if one is available. Let the arm reach down and across the body slightly, matching the bar’s natural arc rather than forcing it into a straight vertical line.

How to Do the Meadows Row

Row the bar by driving the elbow up and back along its arc path, aiming to bring the plates toward your hip rather than straight up toward the ribs. Keep the hips and shoulders square throughout the pull; twisting the torso to help lift the weight is the most common technique breakdown on this exercise.

Pause briefly at the top of the arc, then lower under control back to a full stretch at the bottom. Maintain the same hinge angle for every repetition rather than standing up progressively as the set gets harder. Complete all working reps on one side before switching, since the landmine setup does not allow an efficient side-to-side alternation.

Muscles Worked and Programming

The lats and upper back are the primary pulling muscles, with the rear deltoids and biceps assisting the arc-path pull. The trunk, hips, and legs work isometrically to hold the staggered hinge position, giving the Meadows row a stability demand similar to a single-arm bent-over row.

For strength and back-building work, use three to four sets of six to twelve reps per side, choosing a load that allows the hinge position and arc path to stay consistent across every repetition. Progress by adding a small amount of weight or a repetition within the range only after every set finishes without the hips rising or the torso twisting.

The T-bar row is a useful bilateral alternative when a fixed, symmetrical torso position is preferred. The dumbbell row offers a comparable single-arm pattern with a bench supporting the opposite side when a landmine attachment is unavailable.

Stop the exercise if it produces sharp or unusual pain, and seek qualified advice for persistent symptoms or a diagnosed condition. This guide explains exercise technique and loading choices; it does not diagnose or treat an injury.

Regressions

  • Chest-supported dumbbell row: Use a bench-supported setup when the unsupported hinge position is currently the limiting factor rather than back strength.
  • Dumbbell row: Choose a bench-supported single-arm row when a landmine attachment is unavailable.

Progressions

  • Single-arm landmine row to press variations: Once the row arc is controlled, more advanced landmine single-arm complexes can build on the same stance and stability base.

Alternatives

  • T-bar row: Choose a bilateral landmine or machine row when a fixed torso position is preferred over a single-arm arc.
  • Dumbbell row: Use a bench-supported single-arm row when you want reduced hinge demand with a similar unilateral loading pattern.
  • Chest-supported dumbbell row: Remove the standing hinge requirement entirely by supporting the torso on an incline bench.

References

  1. National Strength and Conditioning Association. Anaerobic and Muscle Endurance Development: Lifting Guidelines. National Strength and Conditioning Association (2017)Back to claim
  2. Brad S Currier, Alysha C D'Souza, Maria A Fiatarone Singh, Caroline V Lowisz, Eric S Rawson, Brad J Schoenfeld, Abbie E Smith-Ryan, Jeremy P Steen, Gwendolyn A Thomas, N Travis Triplett, Tyrone A Washington, Timothy J Werner, Stuart M Phillips. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Medicine & Science in Sports & Exercise (2026)Back to claim
  3. Deborah Riebe, Barry A Franklin, Paul D Thompson, Carol E Garber, George P Whitfield, Melissa Magal, Linda S Pescatello. Updating ACSM's Recommendations for Exercise Preparticipation Health Screening. Medicine & Science in Sports & Exercise (2015)Back to claim

See our exercise methodology for how this evidence is applied and its limits.

Frequently Asked Questions

What muscles does the Meadows row work?
The Meadows row primarily trains the lats and upper back through a single-arm pulling arc, with the rear deltoids and biceps assisting. The hips, trunk, and legs work isometrically to hold the staggered hinge position throughout the set.
How is the Meadows row different from a T-bar row?
The Meadows row is performed unilaterally, standing beside the landmine sleeve with the bar moving in an arc toward the hip, while a T-bar row is typically bilateral, with the lifter facing the bar and pulling it straight toward the torso.
Do I need a special handle for the Meadows row?
A dedicated single-arm landmine handle makes gripping easier, but the exercise can also be performed by gripping the barbell sleeve directly close to the plates, provided the grip stays secure through the full arc.
What is a good Meadows row alternative without a landmine?
A single-arm dumbbell row on a bench trains a similar unilateral pulling pattern with a comparable hinge demand, though it does not replicate the landmine's fixed arc path.