How to do the Meadows Row
Step by step
- Load one end of a barbell in a landmine and stand side-on with a staggered stance.
- Hinge over with a flat back and grip the very end of the loaded sleeve with the outside hand.
- Row the bar up and out with a high elbow, leading with the shoulder blade.
- Squeeze at the top, keeping the torso braced and still.
- Lower under control to a full stretch, then finish and switch sides.
The thing people get wrong
This is an advanced pull with a high, flared elbow - keep the working weight modest so the low back stays flat and supported.
Coaching cue
Let the bar pull your shoulder blade forward at the bottom, then lead the pull with that blade.
Stay safe
Grip the very end of the sleeve firmly; it is smooth metal and can slide out of a sweaty hand.
Make it easier or harder
- Easier: Brace your free hand on a bench instead of holding the hinge unsupported.
- Harder: Pause one second at the top of each rep.
Muscles worked
- Primary: Upper Back, Lats
- Secondary: Biceps, Forearms
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.