How to do meadows row: Form, variation, alternatives

The meadows row is a compound exercise that primarily targets the upper back. It's performed by using a dumbbell or a barbell while in a bent-over position, with the back parallel to the ground.

The weight is then pulled towards the abdomen while keeping the elbow close to the body, engaging the targeted muscles. This is an effective exercise for building back strength and improving posture.

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How to do the meadows row?

Back exercise (Photo by Victor Freitas on Unsplash)

To perform the meadows row exercise, follow these steps:

• Stand beside a flat bench or platform, and place one knee and hand on it for support.
• Keep your other leg slightly back and back parallel to the ground.
• Grab a dumbbell or barbell with your free hand, using an overhand grip.
• Start with your arm fully extended and hanging down perpendicular to the ground.
• While maintaining a stable core and flat back, pull the weight upward, leading with the elbow. Keep your upper arm close to the body during the exercise.
• Squeeze your shoulder blade at the top of the movement, and hold for a brief moment to engage the targeted muscles.
• Slowly move the weight back to the starting position while staying in control of the weight the entire time.
• Repeat for the desired number of repetitions.

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Is there a landmine meadows row?

There's a variation of the the exercise called the landmine meadows row. The landmine attachment is a versatile piece of equipment that allows for a wide range of exercises, including variations of the meadows row.

Here's how to perform the landmine meadows row:

• Position a barbell in a landmine attachment, or securely place one end of the barbell in a corner or landmine anchor.
• Stand beside the barbell, facing the landmine or anchor point.
• Assume a split stance with one foot in front of the other and a slight bend in the knees.
• Grasp the end of the barbell with your hand on the side opposite the landmine attachment.
• Lean forward, and hinge at the hips, keeping your back flat and torso parallel to the ground. Place your non-working hand on your front thigh for support.
• Start with your working arm fully extended and hanging down perpendicular to the ground.
• Pull the barbell upward, leading with your elbow and keeping the upper arm close to your body.
• Squeeze your shoulder blade at the top of the movement, and hold for a brief moment to engage the targeted muscles.
• Slowly lower the barbell back to the starting position

The landmine meadows row is a great variation that adds an additional rotational component to the exercise, further challenging the muscles of the upper back and core stability.

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Which muscles are worked during meadows row?

Back muscles (Photo by Anastase Maragos on Unsplash)

The meadows row primarily targets the following muscles:

Rhomboids

The rhomboids are located between the shoulder blades and play a key role in retracting and stabilizing the scapulae (shoulder blades). They're heavily engaged during the rowing motion of the exercise.

Latissimus dorsi

Commonly known as the lats, these large muscles run along the sides of the back. They're responsible for shoulder extension, adduction and contribute to the pulling motion during the row exercise.

Trapezius

The trapezius muscles are located in the upper back and neck region. They're involved in scapular elevation, retraction and depression, providing stability and control during the rowing movement.

Posterior deltoids

The rear portion of the deltoid muscle, known as the posterior deltoid, is engaged during the exercise. It assists in shoulder extension and provides additional support to the rowing movement.

Biceps brachii

Although not the primary target, the biceps brachii, located in the front of the upper arm, act as secondary muscles during the pulling phase of the exercise.

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Engaging these muscles helps strengthen and develop the upper back, improving posture and promoting overall upper body strength and stability.