The Meadows Row is a intermediate-friendly barbell strength exercise that targets the lats and middle back, with the traps, biceps, shoulders and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesLats, Middle Back
Secondary musclesTraps, Biceps, Shoulders, Abs
EquipmentBarbell
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Meadows Row
Wedge one end of a barbell into a landmine or a corner and load the other end.
Stand beside the loaded end so your body is side-on to the bar.
Stagger your stance with the leg nearest the bar set behind you.
Hinge forward and grip the bar end overhand with your shoulder above it.
Row the bar back toward your hip, letting the elbow flare and pass your torso.
Lower to a full stretch, finish the set, then switch sides.
02 The payoff
Why it earns its spot
Trains one side of the back at a time so asymmetry shows up.
The long rowing arc keeps the lats loaded through a full stretch.
The staggered stance adds an anti-rotation demand on the trunk.
03 Don't do this
Common mistakes
Squaring up to the bar, which turns the sweeping arc into an ordinary bent over row.
Twisting the torso to lift the weight, which trades back work for spinal rotation.
Standing too upright, so the range shortens and the lats barely stretch.
Losing the thick sleeve to grip fatigue, which ends the set before the back is worked.
EGON Put it on record
Track it in EGON.
Log every set of the Meadows Row, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
