Barbell exercise

Meadows Row (Barbell) form, muscles worked, and workout tracking

The Meadows row, popularized by bodybuilder John Meadows, is a single-arm row performed standing perpendicular to a landmine-anchored barbell, gripping the sleeve overhand to train the lats, rear delts, rhomboids, and grip. Lifters use it to attack the upper back from an angle conventional dumbbell rows miss, with the thick bar sleeve adding a grip challenge and the staggered stance allowing heavy, stable loading.

Meadows Row (Barbell) illustration

How to do Meadows Row (Barbell)

  1. 1Anchor a barbell in a landmine or wedge it into a corner, and stand perpendicular to the bar beside the loaded end.
  2. 2Take a wide staggered stance, hinge at the hips with a flat back, and grip the end of the sleeve overhand, resting your free forearm on your lead thigh.
  3. 3Brace your core and exhale as you row the bar up and back toward your hip, letting your elbow flare out around 45 degrees.
  4. 4Keep your hips square and your spine neutral; do not twist your torso open to heave the plate up.
  5. 5Squeeze at the top, then inhale as you lower the bar to a full stretch of the lat; finish the set and switch sides.

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Track Meadows Row (Barbell) in Plates

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