WhatWorksWhat.
Lats

Meadows Row

A unilateral lat contraction with a slight rotational pull - very different from a standard row.

Complexity · Mediumhypertrophyintermediate+Barbell
Check Your Form
  • Biceps
  • Lats
  • Lats - Lower lats
  • Rear delts
  • Rhomboids
  • Traps
  • Upper lats
  • Lower lats

PrimarySecondary

What it hits

Parts of the target muscle.

  • Upper lats

    Not hit

    Width - hit by wide grip vertical pulls.

  • Lower lats

    Hit

    Thickness - hit by close grip and pullovers.

The movement

Get it right, not roughly right.

Optimal form

4:59· ATHLEAN-X™

STOP F*cking Up Dumbbell Rows (PROPER FORM!)

Bottom (extended)

Top (squeezed)

One end of a barbell in a landmine. Stand sideways to the bar, hinge forward, grip the bar end with one hand. Row up and slightly back, squeeze. Slow lower.

Common mistakes

  • Standing too close to the bar end - robs ROM.
  • Rounding the back under heavy weight.

Where you should feel it

A unilateral lat contraction with a slight rotational pull - very different from a standard row.

Injury risk · 3/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains lats. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Two-hand Meadows row

    Both hands, V-handle on the end.

    90% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Lat Hang

    Dead hang from a bar, fully relaxed shoulders. 30–60s. Decompresses everything pulling-related.

    LatsRhomboids

  • Child's Pose

    Knees wide, big toes together. Sit hips back to the heels, arms long overhead, forehead to the floor. 60s. Walk the hands one direction to bias one side.

    LatsLower backRhomboids

  • Downward Dog

    Hands and feet on the floor, hips in the air making an inverted V. Press the heels toward the floor. Pedal the heels alternately for a stronger calf stretch. 45s.

    CalvesHamstringsLatsFront delts