Meadows Row (Barbell)

A single-arm rowing variation using a barbell that emphasizes unilateral back development and allows greater range of motion than traditional rows.

Instructions

1. Load one end of the barbell into a landmine attachment or secure it in a corner.
2. Stand perpendicular to the barbell at an approximately 45-degree angle.
3. Grip the end of the barbell with one hand at about chest height.
4. Keep your torso upright and core engaged.
5. Pull the barbell toward your ribcage by driving your elbow back.
6. Pause briefly at the top, contracting your back and lat muscles.
7. Lower the barbell back to the starting position in a controlled manner.
8. Complete all reps on one side, then switch arms and repeat.

Tips

• Focus on retracting your shoulder blade and driving your elbow back to maximize lat engagement.
• The unilateral nature of this exercise allows for greater range of motion and flexibility.
• This variation reveals and corrects strength imbalances between sides.
• Maintain a neutral spine throughout and avoid rotating your torso excessively.
• Control the eccentric phase to increase time under tension and muscle development.
• Start with moderate weight and master the movement before increasing load.