At a glance
- Main muscle
- Back
- Also works
- Rear delts and biceps
- Equipment
- Barbell
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Intermediate
- How tiring
- Medium
- One side at a time
- Yes
- Weight step in Mitta
- 2.5 kg
How to do it
- Landmine: stand perpendicular to the bar.
- Big stretch at the bottom.
- Elbow high and back.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating A
Excellent stretch, but grip and torso are limiting.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Dumbbell Row · Dumbbell · rating A
- Single-Arm Cable Row · Cable · rating A
- T-Bar Row · Barbell · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the Meadows row.
Let Mitta set the weight.
Mitta plans the Meadows row with a weight and rep target for every set, worked out from your last sessions.
Questions about the
Meadows row
What muscles does the Meadows row work?
The Meadows row mainly trains your back. Your rear delts and biceps help.
How many reps of the Meadows row should I do?
Mitta plans the Meadows row at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the Meadows row?
Good alternatives that train the same muscle are the dumbbell row, single-arm cable row and T-bar row.
Is the Meadows row good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the Meadows row have rating A?
Excellent stretch, but grip and torso are limiting.