Meadows Row (Dumbbell)

A unilateral rowing variation performed at an incline with one dumbbell that isolates the lats and back muscles.

Instructions

1. Stand with an incline bench behind you at approximately 45 degrees, with one knee on the bench for support.
2. Hold a dumbbell in one hand with your arm extended, perpendicular to your body.
3. Keep your torso nearly perpendicular to the floor, maintaining a neutral spine.
4. Pull the dumbbell up toward your hip in a rowing motion, driving through your elbow.
5. Squeeze your lat muscle at the top of the movement, then lower the dumbbell with control.
6. Complete all repetitions on one side before switching arms.

Tips

• Use the incline bench strategically to increase range of motion
• Drive the movement with your elbow rather than your hand
• Keep your core braced throughout to maintain stability
• Focus on pulling with your lat muscle rather than your arm
• Avoid rotating your torso; movement should be isolated to the arm