How To Do The Meadows Row
(TRAIN THE BACK, NOT THE ARMS)
John “Mountain Dog” Meadows designed this unilateral exercise to solve those exact problems. Sure, it looks pretty similar to Single-Arm Landmine Rows except you’ll get better alignment and a deeper stretch that forces the lats to work, not your arms. Today, I’m going to break down what muscles the Meadows Row targets, the landmine setup, how to perform it correctly, why it’s so effective, the most common mistakes, and how to program it so it transforms your back.
