California
light rain
2.4 ° C
6.8 °
-1.7 °
90 %
0.5kmh
100 %
Mon
10 °
Tue
4 °
Wed
9 °
Thu
7 °
Fri
-4 °
California
light rain
2.4 ° C
6.8 °
-1.7 °
90 %
0.5kmh
100 %
Mon
10 °
Tue
4 °
Wed
9 °
Thu
7 °
Fri
-4 °
Monday, January 17, 2022

Meadows Row Exercise: How To, Benefits, Variations


The single-arm row is often thought of as the poor cousin of bilateral rows. Then the Meadows row came along. This row variation allows you to go hard and heavy without being inhibited by big and bulky dumbbells. The late John Meadows, a former IFBB bodybuilder and head coach of Mountain Dog, came up with this great variation, hence the name. The Meadows row uses a landmine set up that hammers the upper back, your grip, and the hard-to-reach lower lats.

MEADOWS ROW EXPLAINED

The Meadows row is a unilateral row performed with a landmine setup, overhand grip, and staggered stance. The angle of the landmine and gripping the fat end of the barbell reduces shoulder joint stress while maximizing shoulder, upper back, and lat tension. Staggering your stance with a slight incline (because your back hip is up) trains the upper back hard and heavy as well as the lower lats.

This type of landmine row, along with other variations, makes you work harder by forcing you to grip the fat end of the barbell. This improves your shoulder stability because your rotator cuff is engaged. This is a great variation if your shoulders are bothering you.

Female fitness model doing an upper body workout routine with a land mine press exercise

MEADOWS ROW VARIATIONS AND ALTERNATIVES

The major advantage of the landmine is the ability to work around mobility restrictions and to set up in a variety of positions to train the upper back and lats from various angles for better muscle development. Here are a few single-arm rows and landmine variations if the Meadows row is not right for you.

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