All Exercises
Horizontal Pull · Compound
Meadows Row
Targets Lats with an optimal working range of 8–12 reps.
Primary Muscles
Lats
Secondary: Upper Back, Biceps
Typical Rep Range
8–12 reps
Back Dominant
Equipment Tier
Barbell & Rack
Barbell
Movement Profile
Intermediate · Unilateral
Plane: Sagittal
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Meadows Row:
- 1 Stand perpendicular to landmine bar with staggered stance
- 2 Overhand grip on bar sleeve collar
- 3 Drive elbow up and flared slightly outward to target upper lat
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Twisting spine excessively at top
- ✕ Dropping elbow too early
Substitutions & Variations
Similar Exercises to Meadows Row
Horizontal Pull Barbell & Rack
Barbell Row
Lats, Upper Back · 5–12 reps
View form cues
Horizontal Pull Barbell & Rack
Inverted Row
Lats, Upper Back · 8–15 reps
View form cues
Horizontal Pull Barbell & Rack
Seal Row
Lats, Upper Back · 8–12 reps
View form cues
Horizontal Pull Barbell & Rack
T-Bar Row
Lats, Upper Back · 6–12 reps
View form cues
Horizontal Pull Dumbbells & Bands
Chest-Supported Row
Upper Back, Lats · 8–15 reps
View form cues
Horizontal Pull Dumbbells & Bands
Dumbbell Row
Lats, Upper Back · 8–15 reps
View form cues