Meadows Rows (Barbell)
Complete guide to Meadows Rows (Barbell). Learn proper form, technique, and execution. Targets Back — Upper Back, Middle Back. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Meadows Rows (Barbell)
Load one end of a barbell into a landmine attachment or wedge it into a corner.
Stand perpendicular to the bar and hinge at the hips, grabbing the loaded end with one hand using an overhand grip.
Let your arm hang straight down with your back flat.
Retract your shoulder blades, engage your abs, and take a breath.
Pull the bar up toward your hip by driving your elbow back and out, squeezing your shoulder blade at the top and exhale.
Slowly lower back to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |