Meadows Row for Upper Back

The Meadows row - named after the late bodybuilder John Meadows - is a single-arm barbell row performed from a landmine position. It provides a unique stretch and contraction that standard rows cannot match.

Setup

1. Place one end of a barbell in a landmine attachment or corner
2. Load the other end with weight
3. Stand perpendicular to the barbell, near the loaded end
4. Stagger your stance - inside foot forward, outside foot back
5. Grip the end of the barbell with an overhand grip

Execution

1. Hinge at the hips, back at 45 degrees
2. Let the bar hang with your arm fully extended - feel the lat stretch
3. Row the bar up toward your hip
4. Squeeze your lat and upper back at the top
5. Lower slowly, feeling the stretch

What Makes It Special

• Greater range of motion than dumbbell rows - the barbell allows more stretch at the bottom
• Unique loading angle - hits the lats and upper back differently than horizontal rows
• Grip challenge - holding the fat end of the barbell builds grip strength
• Single-arm focus - addresses left-right imbalances

Programming

• 3 sets of 10-12 reps per arm
• Use as your second or third back exercise
• Start light - the range of motion and grip challenge make this harder than expected

This exercise is available in any Malaysian gym with a barbell and a corner. No special equipment needed.