Meadows Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Upper Back
Secondary Targets
Abs, Biceps, Lats, Lower Back, Shoulders
Execution
Compound
Force Type
Pull (Unilateral)
Required Equipment
Landmine
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Meadows Row is a strength training exercise that primarily targets the upper back, with secondary emphasis on the abs, biceps, lats, lower back, and shoulders. Performed with a landmine attachment, the movement involves pulling a barbell in a single-arm rowing motion. By keeping the torso stable and using a controlled, powerful motion, the Meadows Row effectively isolates the upper back muscles while engaging the core and other supporting muscles for overall upper-body development. This exercise is particularly beneficial for improving posture, strength, and muscle mass in the upper back region.
How to Perform
Set up a barbell in a landmine attachment or place it securely in the corner of a wall for stability.
Take a staggered stance, hinging slightly forward at the hips, and grip the barbell with your palm facing down (pronated grip).
Initiate the movement by pulling the elbow back while focusing on squeezing the shoulder blade towards the spine, engaging your upper back muscles.
Continue the row by pulling the barbell towards your hip, ensuring your elbow passes the midline of your body. Keep your movements controlled and avoid jerking.
Lower the barbell slowly and with control, returning to the starting position.
Complete the desired number of repetitions, then switch sides to ensure balanced development in both arms.
Tips
To prevent wrist discomfort, consider using straps with the Meadows Row, as the barbell's size may cause strain for some individuals.
Experiment with your head position to determine what feels most natural—looking slightly upward or keeping your neck packed and neutral.
Engage your core as you row the barbell towards your body to prevent excessive arching of your lower back and maintain proper spinal alignment.
Focus on controlling the movement throughout the entire repetition, avoiding the use of momentum to ensure the muscles are properly targeted.
If you feel the biceps taking over the movement, try using a false grip (thumb not wrapped around the barbell) to better engage your upper back.
Be mindful not to let your head jut forward during the pull, keeping your neck in a stable, aligned position.
Ensure that your shoulder blade moves freely across the rib cage as you row, avoiding any restriction or excessive tension around the shoulder joint.
How Not to Perform
Avoid Using Momentum: Do not rely on swinging or jerking the body to move the barbell. Keep the movement slow and controlled to ensure the focus stays on the upper back and other target muscles.
Do Not Round Your Back: Maintain a neutral spine throughout the exercise. Rounding your back can put unnecessary stress on your lower back and decrease the effectiveness of the exercise.
Don’t Overuse the Biceps: Avoid letting your biceps do most of the work. If you feel your biceps taking over, adjust your grip to a false grip (thumb not wrapped around the barbell) and focus on engaging your upper back more.
Avoid Hyperextending Your Elbow: Pull the barbell until your elbow reaches just past the midline of your body. Hyperextending can strain the shoulder joint and reduce muscle activation in the upper back.
Don’t Let Your Core Go Slack: Keep your abdominal muscles engaged throughout the movement to stabilize your spine. Failing to do so can lead to excessive arching in the lower back, increasing the risk of injury.
Do Not Lock the Shoulder Blade: Make sure the shoulder blade moves freely and is retracted properly as you row the barbell. Locking the shoulder blade down can reduce upper back engagement and increase strain on the shoulder joint.
Avoid Looking Up or Forward Excessively: Keep your neck in a neutral position. Looking up too much can cause strain on the neck, while jutting the head forward can affect your posture and movement mechanics.
Don’t Rush the Repetition: Take your time with each rep to fully engage the target muscles, especially the upper back. Moving too quickly reduces the time under tension and makes the exercise less effective.
Avoid Using Too Much Weight: Using a weight that's too heavy can compromise form. Focus on lighter weights with perfect form to ensure you're properly targeting the muscles without risking injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
