Meadows Rows: What, Why, and How (With Demo)

The Meadows Row is an excellent exercise for developing a strong and balanced back. Named after legendary coach John Meadows, this row variation utilizes a landmine setup to target key pulling muscles in a unique way. Whether you're a powerlifter, strongman, or bodybuilder, adding the Meadows Row to your routine can enhance your lat, trap, and rear delt development while also strengthening your core.

In this guide, we'll cover what the Meadows Row is, how to perform it correctly, and why it's an essential movement for building a thicker, stronger back.

What Is the Meadows Row?

The Meadows Row is a unilateral rowing movement performed with a landmine attachment or a makeshift setup using a barbell wedged into a corner. It differs from traditional rows because of its grip position and elbow path, which emphasize different muscles than a standard bent-over row or T-bar row.

This exercise was created by John Meadows, a respected strength coach who developed it to improve upper back thickness and rear delt activation. His innovative approach to rowing has made this movement a staple for serious lifters looking to optimize their back training.

How to Set Up for the Meadows Row

1. Option 1: Landmine Attachment – Use a landmine attachment to secure one end of a barbell.
2. Option 2: Barbell in a Corner – If you don’t have a landmine, wedge a barbell into a corner or place it inside a bumper plate for stability.
3. Load the opposite end of the bar with plates to provide resistance.

How to Perform the Meadows Row

Step 1: Proper Positioning

1. Stand perpendicular to the bar with a staggered stance (inside leg forward).
2. Bend at the hips and grab the bar with an overhand grip, keeping your back neutral.
3. Your elbow should be slightly flared outward compared to a standard row.

That's the starting position. Once you're stable and ready, start the row.

Step 2: Initiating the Row

1. Pull the bar toward your lower ribs, leading with your elbow outward instead of keeping it tight to your body.
2. Engage your lats, traps, and rear delts as you pull the weight.
3. Keep your core braced to avoid excessive torso rotation.

Focus on the form during this stage especially, so you can properly engage each of the target muscles as you pull.

Step 3: The Lowering Phase

1. Lower the bar under control, allowing your shoulder blades to protract slightly.
2. Avoid letting the weight drop too quickly—this eccentric phase is critical for muscle engagement.
3. Repeat for the desired number of reps, then switch sides.

The lowering phase is also important. Take your time and maintain tension.

Common Mistakes to Avoid:

• Overusing momentum—keep the movement controlled.
• Rounding the back—maintain a neutral spine.
• Rotating too much—limit torso twisting for better muscle engagement.
• Meadow Row vs. Meadows Row—It's a Meadows Row.

What Muscles Does the Meadows Row Target?

The Meadows Row primarily targets the upper back, but it engages multiple muscle groups, making it an excellent compound movement.

Primary Muscles Worked:

1. Rear Deltoids – The outward elbow position increases activation of the rear delts.
2. Trapezius – Helps stabilize and control the movement.
3. Rhomboids – Assists in scapular retraction for better posture and back development.
4. Lats – Still involved but less dominant compared to traditional rows.
5. Biceps – Assists in pulling strength.
6. Core – Stabilizes the torso, especially when performed without hand support.

Compared to a T-Bar Row, the Meadow Row shifts more emphasis onto the rear delts and traps, making it an excellent addition to back-focused training.

Upper Back Muscles vs. Lower Back Muscles

The Meadows Row primarily targets the upper back, but its effect on the lower back depends on how the exercise is performed. Unlike machine rows or chest-supported movements, the Meadows Row requires a hinged position, which means the lower back must work to stabilize the torso throughout the movement.

This makes it a hybrid exercise, engaging both the pulling muscles of the upper back and the postural muscles of the lower back.

Upper Back Focus

The upper back muscles—trapezius, rear delts, rhomboids, and lats—are the primary movers during the row. Because the elbow is flared outward rather than tucked close to the body, the rear delts and traps get more emphasis compared to a traditional bent-over row, where the lats are more dominant.

The scapula goes through full retraction and protraction, strengthening the mid-back stabilizers. This makes the Meadows Row a powerful exercise for building thickness and definition in the upper back.

Lower Back Stability & Core Engagement

The lower back plays a stabilizing role rather than a primary mover in the Meadows Row. Since the exercise requires a hinged position, the erector spinae (lower back muscles) must work to maintain a neutral spine and prevent excessive rounding.

If performed without hand support, the demand on the lower back and core increases significantly, as the body has to resist rotational forces while rowing the weight. Lifters with lower back weakness or fatigue may find it difficult to hold the proper position, in which case they can brace against a bench for added support.

How Meadows Rows Differ From Single-Arm Dumbbell Row

Just like there are difference between T-Bar Row and Barbell Row, the Meadows Row has benefits of its own.

The Meadows Row and Single-Arm Dumbbell Row are both unilateral pulling exercises, but they differ in execution, muscle emphasis, and stability requirements. The Meadows Row uses an overhand grip with the elbow flared outward, which shifts the focus to the rear delts, traps, and upper back rather than isolating the lats.

The setup also differs significantly. The Meadows Row uses a landmine setup and requires a staggered stance, increasing core and lower back activation to stabilize the movement. Without hand support, this variation demands more balance and anti-rotational strength.

The One-Arm Dumbbell Row, typically performed with one hand braced on a bench, reduces lower back strain and allows for greater control, making it easier to lift heavier and focus on lat development (as well as near constant tension).

For well-rounded back development, incorporating both exercises is ideal. The Meadows Row excels at building upper back thickness and improving core stability, while the dumbbell row isolates the lats more effectively with a greater range of motion.

Choosing between them depends on your goal—upper back strength and stability vs. lat isolation and heavier loading.

Why Powerlifters Do Meadows Row

The Meadows Row is an excellent accessory movement for powerlifters because it strengthens key muscles involved in deadlifts, bench press stability, and overall upper back development. By emphasizing the rear delts, traps, rhomboids, and core, this row variation improves scapular retraction and upper back tightness, both of which are crucial for maintaining a solid bench press arch and keeping the bar path stable.

A stronger upper back also helps prevent forward rounding under heavy loads, reducing injury risk.

For deadlift muscles, the Meadows Row builds anti-rotational strength and mid-back stability, which helps lifters maintain proper posture when pulling from the floor. Since the movement requires bracing and resisting torso rotation, it reinforces core strength and lower back endurance, both of which are necessary for grinding through heavy deadlifts while keeping the spine neutral.

Additionally, the Meadows Row enhances grip strength, which is essential for powerlifters who struggle with grip fatigue during heavy deadlifts. Unlike machine or chest-supported rows, this exercise forces the hands and forearms to work harder to control the weight.

How to Program the Meadows Row

The Meadows Row can be integrated into your training routine as a supplemental or primary pulling movement. Here’s how:

For Strength Development (Powerlifters & Strongmen)

1. 3-4 sets of 6-8 reps with controlled tempo.
2. Use heavier loads while maintaining strict form.

For Muscle Growth (Bodybuilders & General Strength)

1. 3-4 sets of 10-12 reps with a focus on slow eccentrics.
2. Ensure full range of motion and peak contraction at the top.

For Athletic Performance & Stability

1. 3-4 sets of 8-10 reps without hand support to improve core engagement.
2. Keep torso stable to avoid excessive rotation.

This movement pairs well with other back-focused exercises like deadlifts, pull-ups, and face pulls to create a well-rounded pulling program.

Conclusion

The Meadows Row is an underrated but highly effective exercise for upper back development. With its unique elbow positioning and high engagement of the rear delts and traps, it offers benefits that standard rows can’t match. If you want to build a thicker, stronger back, this is a movement worth adding to your program.

Give the Meadows Row a try and see how it improves your pulling strength and muscular balance. Whether you’re a powerlifter, bodybuilder, or athlete, this exercise can help take your back training to the next level.