Meadows Row

Landmine variation: the anchored end creates a stable arc and diagonal resistance that is often comfortable for the shoulders, back, and hips.

• Compound
• Barbell
• Intermediate

How to do it

• Secure the end of the bar in a stable anchor
• Follow the bar’s natural arc instead of fighting it
• Keep ribs and pelvis controlled throughout the repetition

Sets, reps and tempo

Ranges: 8–12 reps · 1–2 RIR

Tempo: Pull for 1 s, squeeze, lower for 2 s under control

Common mistakes

• Improvising an anchor that can slide
• Rotating or leaning the torso when the variation does not require it

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps
• Traps
• Erectors / lower back

Alternatives

• Landmine Row (T-bar)
• Barbell Row
• Chest-Supported Machine Row
• Single-Arm Dumbbell Row