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Meadows Row

A single-arm row variation using a barbell anchored at one end, offering a unique angle and range of motion.

Setup

Anchor one end of a barbell in a landmine or corner. Stand alongside the loaded end, hinging forward at the hips.

Movement

Grip the bar near the loaded end with one hand. Arm extended, back flat, core braced. Row the bar up toward your hip. Drive your elbow back and up, following the bar's natural arc.

Return

Lower with control. Extend your arm fully before the next rep, maintaining the hip-hinge position.

Common Mistake to Avoid

Rounding the lower back. Same risk as any bent-over rowing movement — maintain a flat back throughout.

Equipment Barbell, landmine attachment (or corner anchor)
Primary Muscles Back (lats, rhomboids)
Secondary Muscles Biceps, rear shoulders

Why it matters

The anchored barbell's fixed pivot point creates a rowing arc and range of motion distinct from a standard dumbbell or cable row, and the single-arm setup lets you address side-to-side strength differences directly while training the back from a slightly different angle.

How to do it

  1. Anchor one end of a barbell in a landmine or corner. Stand alongside the loaded end, hinging forward at the hips.
  2. Grip the bar near the loaded end with one hand. Arm extended, back flat, core braced.
  3. Row the bar up toward your hip. Drive your elbow back and up, following the bar's natural arc.
  4. Lower with control. Extend your arm fully before the next rep, maintaining the hip-hinge position.

Common mistakes

  • Rounding the lower back. Same risk as any bent-over rowing movement — maintain a flat back throughout.
  • Standing too upright. A proper hip hinge is what allows the back muscles to do the work correctly.
  • Using the torso to heave the weight up. A controlled pull, led by the elbow, is more effective than using body momentum.
  • Neglecting to train both arms evenly. Switch sides to ensure balanced development.

Sets & reps by level

Beginner

3 sets of 10–12 reps per arm with light weight.

Intermediate

3–4 sets of 8–10 reps per arm at a moderate weight.

Advanced

4 sets of 8–10 reps per arm at a more challenging weight, strict hip-hinge form throughout.

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