Meadows Row

Meadows row: standing side-on to the bar with an overhand grip on the end and the elbow high.

• Compound
• Barbell
• Intermediate

How to do it

• Stand perpendicular to the bar, overhand grip on the end, and row with the elbow high
• Keep the torso stable and unrotated, letting the shoulder blade stretch forward on the way down
• Pull the elbow toward your hip and squeeze the back at the top

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

• Rotating the torso to lift more weight
• Standing too close to the anchor and shortening the range

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