Meadows Rows (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. 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.
2. 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.
3. 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.