What should I feel during Meadows row?

Deep lat stretch at bottom; rotational top contraction — distinct from DB row.

What are common mistakes with Meadows row?

Pulling with biceps only — no scapular retraction; Using too much torso rotation — becomes a half-deadlift; Standing too upright — changes plane of pull away from horizontal

How do I progress Meadows row?

Add load; try semi-supinated grip for more lat recruitment.

What can I do instead of Meadows row?

Single-arm DB row, Cable row, Barbell bent-over row

Meadows row

Straddle landmine; grip end of barbell; row to hip with a slight twist at peak.

family=meadows rowpattern=horizontal pullforce=pullmechanic=compoundequipment=free_weight

Muscles

muscle emphasis · training guidance

latsPRIME

mid back68

rear delts56

Primary: lats
Supporting: mid back, rear delts

Mechanics

Pattern: horizontal pull
Equipment: barbell
Geometry: 150° Pull Pivot
Target feel: Deep lat stretch at bottom; rotational top contraction — distinct from DB row.
Progression: Add load; try semi-supinated grip for more lat recruitment.
Regression: Single-arm DB row or cable row if landmine setup unavailable.

Watch for

Pulling with biceps only — no scapular retraction
Using too much torso rotation — becomes a half-deadlift
Standing too upright — changes plane of pull away from horizontal

Equipment context

The barbell version lets you move the most absolute load, while your grip and shoulder girdle stabilize the path.

Substitutions

Single-arm DB row
Cable row
Barbell bent-over row

See all 36 lats exercises in the Atlas

Progression ladder

Beginner / regression: Single-arm DB row or cable row if landmine setup unavailable.
Standard: Meadows row
Advanced / progression: Add load; try semi-supinated grip for more lat recruitment.

Atlas metrics

Movement pattern: horizontal pull
Primary target: lats
Supporting muscles: mid back, rear delts
Equipment: barbell
Joint geometry: 150° Pull Pivot
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Meadows row?: Straddle landmine; grip end of barbell; row to hip with a slight twist at peak.
What should I feel during Meadows row?: Deep lat stretch at bottom; rotational top contraction — distinct from DB row.
What are common mistakes with Meadows row?: Pulling with biceps only — no scapular retraction; Using too much torso rotation — becomes a half-deadlift; Standing too upright — changes plane of pull away from horizontal
How do I progress Meadows row?: Add load; try semi-supinated grip for more lat recruitment.
What can I do instead of Meadows row?: Single-arm DB row, Cable row, Barbell bent-over row

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Movement family: meadows row
Force type: pull
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Barbell bent-over row

nearest visible Atlas substitute found in 1 movement graph hop
movement graph path: Meadows row -> Barbell bent-over row
curated substitution in the Atlas
same body part: pull

Train Meadows row in Gym Mode → Browse the public Atlas →