Unilateral rows are absolutely essential for addressing strength imbalances between sides, promoting superior muscle development, and enhancing your bilateral rowing performance. However, as you scale up in dumbbell size, progression can get a bit tricky. This is where the Meadows Row comes into play—a innovative technique developed by the late John Meadows, a legendary IFBB bodybuilder and head coach of Mountain Dog Training. Utilizing a landmine setup with a thick barbell sleeve, the Meadows Row allows for increased loading with a far less awkward experience.
This movement is perfect for targeting the entire back. What sets the Meadows Row apart are its unique features, including an angled bar path and variable resistance—hallmarks of many landmine strength exercises. When you execute the rowing motion, the strength curve works in your favor. You’ll find that you’re weakest when pulling the bar closest to your chest, but as you row, the resistance slightly decreases. This means you’re loaded the most where you need it and the least where your strength will likely falter.
The design of the landmine row is not just ergonomic; it’s easier on the wrists, elbows, and shoulders while maximizing muscle engagement. The thicker sleeve of the bar challenges your grip strength and forearms, making the Meadows Row an ideal choice for athletes looking to develop a vice-like grip, as well as anyone eager to add size to their forearms. Plus, this movement effectively trains the entire upper back and the posterior deltoids.
However, grip strength can pose a challenge for some lifters, particularly when facing lower back pain or fatigue. This is where the modified Meadows Row shines. By using a weight bench for your non-working hand, you gain stability, significantly reducing lower back strain.
How To Perform The Modified meadows Row
Setting up the modified Meadows Row requires a bit more time and space, so keep that in mind as you prepare to get started. Position your weight bench perpendicular to the landmine bar, ensuring it’s close to the end of the barbell without obstructing upward movement.
To start, step over and straddle the bench, placing one leg on each side. Use your non-working arm to support yourself on the middle of the bench, maintaining a neutral spine as you hinge back. Grab the end of the barbell with an overhand grip, then initiate the rowing motion by activating your back muscles. Drive your elbow upwards towards the ceiling, squeeze at the top of the movement, and control the eccentric phase back down.
Modified Meadows Row Benefits
Both the Meadows Rows and their modified counterparts engage in more glenohumeral horizontal abduction—meaning your arms move horizontally towards your body—compared to many standard row variations. This movement pattern presents greater control challenges than shoulder extension, resulting in enhanced engagement of the rear delts and upper back.
With the modified Meadows Row, your non-working hand on the bench acts as support, minimizing lower back fatigue while emphasizing the target muscles during the rowing motion. This focus, combined with reduced fatigue, leads to improved muscle activation in the upper back, lats, and posterior deltoids—perfect for those times when your lower back is fatigued or sore from prior training.
Programming
Incorporate the modified Meadows Row as a cornerstone of your back-day routine. Aim for three to four sets of six to ten reps per side, adjusting according to your specific goals and training phase.
Building your back is great! But, if you’d like to access a complete toolbox of exercises for your glutes and hamstrings, while learning how to structure them into an effective training plan to build your lower body, then check out the ULTIMATE guide and plan HERE.
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