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Last updated March 9, 2026
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LatsTeres MajorTrapeziusLower back
Meadows Rows (Barbell)
Stand perpendicular to a landmine barbell. Row the end of the bar with one arm in an arc toward your hip for a deep lat stretch.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
latsupper lats / teres
Secondary
rear shouldersupper back / rhomboidsbiceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Unilateral
Posture
Bent-over
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Secure one end of a barbell in a landmine attachment or corner.
- Load the free end with appropriate weight.
- Stand perpendicular to the bar with your near foot forward in a staggered stance.
- Step 2Starting Position
- Hinge at the hips with your torso roughly 45 degrees.
- Grip the thick end of the barbell with an overhand grip.
- Let your arm hang fully extended for a deep lat stretch.
- Brace your free hand on your front knee for support.
- Step 3Execution
- Row the bar up toward your hip by driving your elbow back and up.
- Keep your torso stable and avoid excessive rotation.
- Squeeze your lat hard at the top of the movement.
- Lower the bar slowly, allowing a full stretch at the bottom before repeating.