Meadows Row
The Meadows Row is a unilateral landmine exercise performed standing perpendicular to the bar, targeting the upper back and lats. By gripping the thick sleeve of the barbell, it challenges grip strength while allowing for a maximized range of motion and deep lat stretch.
Iridium uses this movement to hit your Maximum Adaptive Volume for the lats and rhomboids, particularly when your lower back recovery status is low. By analyzing your 7-day workout history, the algorithm selects this variation to maintain pulling volume without compounding spinal fatigue from recent deadlifts or squats. RPE and weight trends are tracked to ensure progressive overload occurs even in higher rep ranges.
Form Cues
- Stand perpendicular to the landmine with a staggered stance
- Hinge at the hips so your torso is nearly parallel to the floor
- Grip the thick end of the barbell sleeve with an overhand grip
- Drive your elbow up and back towards your hip bone
- Allow your shoulder to reach forward at the bottom for a deep stretch
- Don't rotate your torso excessively to hoist the weight
- Don't let your lower back round; keep a neutral spine
- Don't jerk the weight up using momentum from your legs
- Don't flare your elbow out too wide; keep it angled naturally
- Don't shorten the range of motion; fully extend the arm at the bottom
Common Mistakes
- Using too much momentum
- Standing too upright
- Cutting the stretch short
- Pulling with the biceps
- Rounding the lumbar spine
Muscles Worked
This exercise is a powerhouse for developing the upper back, specifically targeting the latissimus dorsi, rhomboids, and rear deltoids. The unique angle and thick-bar grip also place significant demand on the brachialis and forearm muscles, while the unilateral nature helps identify and correct strength imbalances between sides.
Primary
Secondary
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