Perform a single-arm barbell row variation that pulls the bar toward the torso, emphasizing the upper back muscles. The movement uses a hip hinge and an elbow-driven pull to load the upper back.
How to do the Meadows Row#
- Stand with the barbell to one side and take a staggered, stable stance; grip the bar near the loaded end with one hand.
- Hinge at the hips until your torso is nearly parallel to the floor and keep a neutral spine; brace with your free hand on your thigh for support.
- Drive your elbow upward and pull the bar toward your ribcage, focusing on contracting the upper-back musculature.
- Lower the bar under control until your arm is extended, then repeat the prescribed reps before switching sides.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Rear delts (Posterior Deltoid), Biceps (Biceps Brachii), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Traps (Trapezius), Lower back (Erector Spinae)
Common mistakes#
- Rotating the torso to generate momentum.
- Using a jerking motion instead of a controlled pull.
- Letting the shoulder round forward at the top.
- Flaring the elbow excessively away from the body.
