Step by step instructions, muscle activation and variants for the Meadows rows.
The Meadows row is a single-arm landmine row that hits the upper back, rear delts and lats from a unique angle. The staggered stance and overhand grip emphasize the rear delts and create a strong stretch and contraction in the back.
The Meadows rows is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.