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Meadows Row
A unilateral overhand landmine row training the upper back and lats from a staggered, hinged stance.
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Target
Back
Category
Upper body · Strength
Difficulty
Intermediate
Sets
3
Reps
8-12 per arm
Execution
How to perform
1. Secure a barbell in a landmine and stand side-on near its loaded end with a staggered stance.
2. Hinge with a neutral spine, support your free forearm on your thigh and grip the bar end overhand.
3. Pull the elbow upward and back toward your ribs without rotating or jerking your torso.
4. Lower under control to comfortable arm extension and complete both sides.
Suggested rest: 90 seconds after both arms.
Technique
Key form tips
- 1Secure a barbell in a landmine and stand side-on near its loaded end with a staggered stance
- 2Hinge with a neutral spine, support your free forearm on your thigh and grip the bar end overhand
- 3Keep each repetition controlled and maintain tension through Back.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Back to force extra repetitions.