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Meadows Row

The Meadows Row is a strength exercise with a barbell for your back. Share of the load in the Zulta muscle model: lats (upper) 14%, mid traps 14% and rhomboids 14%.

Level: IntermediateEquipment: BarbellMulti-joint (compound)Unilateral: one arm or leg at a time
Meadows Row demonstration

How to do it

  1. Set one end of a barbell in a landmine or corner and load the free end.
  2. Stand side-on to the bar in a staggered stance, front foot near the plates.
  3. Hinge forward, rest the free forearm on the front thigh and grip the sleeve overhand.
  4. Row the bar end up and back toward the hip, elbow flaring slightly.
  5. Lower slowly to a full stretch with the arm straight.

Tips

  • Let the shoulder stretch toward the floor at the bottom.
  • Keep the hips high and square.

Common mistakes

  • Twisting the torso away to lift the bar.
  • Rounding the lower back in the hinge.
  • Losing grip on the thick sleeve and shortening the range.

Muscles worked by the Meadows Row

  • Lats (upper) Primary14%
  • Mid traps Primary14%
  • Rhomboids Primary14%
  • Lats (lower) Secondary10%
  • Rear delts Secondary8%
  • Spinal erectors (lower back) Stabilizer8%
  • Biceps (long head) Secondary5%
  • Brachialis Secondary4%
  • Biceps (short head) Secondary4%
  • Obliques Minor4%
  • Lower traps Minor3%
  • Forearm flexors Minor3%
  • Gluteus maximus Stabilizer3%
  • Hamstrings (biceps femoris) Stabilizer3%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Holding a hinge makes the lower back and hips work isometrically (Fenwick 2009). One arm pulls further back along the body and the trunk resists rotation. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.

Meadows Row alternatives

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Frequently asked questions

What muscles does the Meadows Row work?

Mainly the lats (upper), mid traps and rhomboids. The lats (lower), rear delts, biceps (long head), brachialis and biceps (short head) assist.

Is the Meadows Row good for beginners?

The Meadows Row is rated intermediate. If you are new, learn the Dumbbell Row first and build up from there.

What is a good alternative to the Meadows Row?

For example the Dumbbell Row, Kettlebell Row and Barbell Iso Row. They train mostly the same muscles, some with different equipment.

How do you make the Meadows Row harder?

Add weight or reps, or move on to the Kroc Row and Renegade Row.

Sources

  • Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
  • Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)

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