Meadows Rows

Introduction

Meadows Rows, named after the renowned bodybuilder and coach John Meadows, are a highly effective unilateral rowing exercise designed to target the upper back, particularly the lats, rhomboids, and rear deltoids. This exercise is performed using a landmine setup, which allows for a unique range of motion and a deep stretch in the targeted muscles. By focusing on one side at a time, Meadows Rows help to correct muscle imbalances and enhance overall back symmetry. This movement is particularly beneficial for those looking to build a thicker, more defined upper back while also improving grip strength and core stability.

Execution

How to Execute Meadows Rows

Setup

1. Position a barbell in a landmine attachment or securely wedge one end into a corner.
2. Stand perpendicular to the barbell with your feet shoulder-width apart.
3. Bend at the hips and knees, keeping your back straight and chest up, to reach down and grasp the barbell with one hand. Your torso should be almost parallel to the floor.
4. Use a pronated (overhand) grip, and place your other hand on your knee or a stable surface for support.

Execution

1. Begin the movement by pulling the barbell towards your hip, leading with your elbow. Keep your elbow close to your body throughout the lift.
2. Squeeze your shoulder blade at the top of the movement, ensuring full contraction of the back muscles.
3. Lower the barbell back to the starting position in a controlled manner, fully extending your arm.
4. Repeat for the desired number of repetitions.

Finishing

1. After completing the set, carefully place the barbell back on the ground.
2. Switch sides and repeat the exercise with the other arm to ensure balanced development.
3. Once all sets are completed, remove the barbell from the landmine attachment or corner.