The meadows row is an effective unilateral landmine exercise designed to build upper back strength, improve symmetry, and enhance overall pulling power. Created by renowned coach John Meadows, this movement isolates each side of the back while engaging lats, biceps, shoulders, and core for balanced development.
Ideal for those seeking better posture, muscle definition, and grip strength, the meadows row stands out for its ability to target the upper back intensely with controlled form. Proper technique prevents imbalances and maximizes gains without unnecessary strain.
This guide provides a clear overview of the exercise, step-by-step instructions on how to perform it correctly, and practical tips to optimize results. Add the meadows row to your routine for noticeable improvements in back thickness and functional strength.
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Exercise Description |
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Main Target Muscles |
Upper Back |
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Secondary Target Muscles |
Lower Back, Biceps, Abs, Lats,Shoulders |
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Force Type |
Pull |
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Workout Type |
Strength training |
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Gym Gear |
Landmine |
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Fitness Level |
Beginner |
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Compound/Isolated |
Compound |
Meadows Row Overview
The meadows row is a unilateral landmine workout that focuses on the back muscles. The grassy row also tests one's grip while indirectly targeting the bicep muscles.
Meadows Row is named after John Meadows, the movement's popularizer. It's a great way to isolate each side of your back and develop a symmetrical physique and quality strength.
How to Do the Meadows Row
- Stand straight and secure a handle at chest level to a cable stack.
- Grip the handle to your chest, having feet wide open (shoulder-width apart) in an athletic base position.
- Squeeze the handle horizontally to extend as you exhale.
- Go back to the initial position for fulfilling desired reps.
Meadows Row Tips
- Stand straight and secure a handle at chest level to a cable stack.
- Grip the handle to your chest, having feet wide open (shoulder-width apart) in an athletic base position.
- Squeeze the handle horizontally to extend as you exhale.
- Go back to the initial position for fulfilling desired reps.
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