Meadow Row
Build serious back strength with the Single-Arm Bent-Over Landmine Row! Target muscles & perfect your form with this effective exercise.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Weight plates (as needed)
1. Setup:
Position a barbell in a landmine attachment or secure it in a corner.
Add a weight plate to the end of the barbell if desired.
Starting Position:
Stand with your feet shoulder-width apart.
Bend your knees slightly and hinge at your hips to lean forward, keeping your back flat and core engaged.
Grasp the end of the barbell with one hand, using an overhand grip. Your arm should be fully extended towards the bar.
Body Position:
Your torso should be nearly parallel to the ground.
Keep your opposite hand resting on your knee or thigh for support.
Let your non-working arm hang straight down.
Execution:
Pull the barbell towards your waist, driving your elbow back while keeping it close to your body.
Squeeze your shoulder blade at the top of the movement.
Lower the barbell back to the starting position in a controlled manner.
Breathing:
Inhale as you lower the barbell.
Exhale as you pull the barbell toward your body.
Repetitions:
Perform 8 to 12 repetitions on one side, then switch to the other arm.
Complete 2 to 3 sets on each side.
Tips:
Focus on controlling the movement rather than using momentum.
Maintain a straight back and avoid rounding your shoulders.
Keep your core engaged throughout the exercise to support your lower back.