Back exercise
Meadows Row
One-arm row with the bar anchored at one end, standing sideways.
- Primary muscleBack
- Also worksUpper back
- EquipmentBarbell
- TypeCompound
- MovementHorizontal pull
- LevelIntermediate
- Back
- Upper back
- Barbell
How to do the Meadows Row
4 steps, in the order you do them.
- Stand perpendicular to the anchored bar, with your feet in a split stance and your torso leaning forward.
- Grab the end of the bar with an overhand grip and rest your other forearm on your thigh.
- Pull, driving your elbow up and back.
- Lower with control until your lat is stretched. Finish your reps and switch sides.
Muscles worked
Common Meadows Row mistakes
What goes wrong most often when you do the Meadows Row, and how to fix it.
Your free arm isn't supported and your lower back holds up your whole torso.
Rest your free forearm on your front thigh to fix your torso and take load off your lower back.
You pull with your elbow tight to your body, like a dumbbell row.
Drive your elbow up and back, slightly away from your torso, until your hand passes your hip.
Large plates bump into your body before you finish the pull.
Load smaller-diameter plates to get more range before the plate touches your body.
Alternatives to the Meadows Row
They work the back with other equipment, including options for training at home.
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More back exercises
Pendlay RowBack · Barbell
Loop Band Standing Single Arm RowBack · Resistance band
Plate-Loaded High RowBack · Machine
Loop Band RowBack · Resistance band
Frequently asked questions
What muscles does the Meadows Row work?
The Meadows Row works mainly the back. It also works the upper back and the biceps.