Exercise guide · Back
Barbell Meadows Row
The Meadows Row (Barbell) is a unilateral landmine row performed beside the bar while gripping its thick sleeve. Its staggered, side-on stance and arcing one-arm pull distinguish it from a two-handed T-bar row performed while straddling the bar.
- Targets: Lats
- Equipment: Barbell
- Type: Compound
Step by step
How to do the Barbell Meadows Row
- Secure one end of a barbell in a landmine attachment, load the free sleeve conservatively, and stand beside it with the working arm nearest the bar.
- Take a staggered stance, hinge at the hips with a long spine, and grip the end of the sleeve with the nearest hand while bracing the other hand on your thigh if needed.
- Let the working shoulder reach toward the bar without rounding your lower back, then pull the elbow up and back in an arc toward your hip.
- Pause with the torso still and shoulder controlled rather than twisting to lift the sleeve higher.
- Lower the bar slowly until the arm is long, complete the set, and move around the landmine to train the other side.
Form cues
- Stand beside the bar
- Grip the loaded sleeve
- Row the elbow toward the hip
- Keep the torso braced
Common mistakes
- Straddling the bar and turning the movement into a T-bar row
- Gripping the shaft instead of controlling the end sleeve
- Rotating the torso to create momentum
- Rounding the lower back at the bottom
Muscles worked
Primary
Lats
Secondary
Mid back, Biceps, Rear delts and Forearms
Safety: Use a secure landmine base, collars, and plates that leave room for your hand. Start light because gripping the sleeve is demanding, and stop for sharp back, shoulder, elbow, or hand pain.
Alternatives
