Meadows row
Log this in the trackerA single-arm row on the end of a landmine bar, hitting the lat through a long arc.
What it is
You stand side-on to a landmine and row the end of the bar with one hand in a staggered stance. The angled path gives a strong stretch at the bottom and a hard contraction at the top.
Muscles worked
Primary: Lats, Upper back. Secondary: Biceps, Rear deltoids, Core.
How to perform it
- Anchor one end of a barbell and load the far end with modest plates.
- Stand side-on in a staggered stance, hinge forward and brace your free hand on your knee.
- Grip the end of the bar overhand and let it hang, feeling the lat stretch.
- Row up and back toward the hip, then lower under full control.
Common form faults
- Twisting the torso to lift the bar. Keep the shoulders square to the floor; brace the free arm and let the lat do the work.
- Loading so heavy the grip fails first. Use straps if grip is the limit, or drop a plate. The lat should end the set.
Programming
8 to 12 reps a side. A good second row after a heavy bilateral pull, and kind to the lower back.
Plan your training
Variations & substitutions
Frequently asked questions
- How is it different to a dumbbell row?
- The landmine's arc pulls the arm forward and across at the bottom, which stretches the lat more than a straight vertical dumbbell path.
- Overhand or neutral grip?
- Overhand on the bar end is the classic. If your elbow objects, a towel or a handle attachment lets the wrist settle.