Meadows Row

GymDaze demonstration

Watch Meadows Row

Technique

How to perform Meadows Row

1. Secure the unloaded bar end in a landmine attachment or the documented braced corner setup.
2. Stand across the loaded end with a wide stance, staggering the feet slightly if needed to keep the bar end beneath you.
3. Bend the knees slightly and hinge forward so your chest faces the floor; take the bar end with an overhand grip and brace the free hand on your thigh if desired.
4. Begin with the working arm extended and keep the torso in place.
5. Row the elbow up and outward toward shoulder height, allowing the shoulder blade to move back with the arm.
6. Lower the bar through the same arc under control without standing up or rotating the torso to lift it.
7. Complete the planned repetitions, then set the bar down and change sides.

Programming relevance

Muscles involved

Primary targets: Posterior Deltoid, Rhomboid Major, Trapezius.