• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Generation Iron

Generation Iron Fitness & Strength Sports Network

  • Movies
  • Original Content
  • Reviews
    • Supplements
      • Pre-Workout
      • Fat Burners
      • Testosterone Boosters
      • Creatine
      • Protein
      • BCAAs
      • Multivitamins
      • Omega-3
      • Joint Supplements
      • Super Greens
      • Meal Replacement
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Foam Rollers
      • Best Massage Guns
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
  • Equipment
    • Cardio
      • Treadmills
      • Best Exercise Bikes
      • Best Stair Climbers
    • Fitness Accessories
      • Best Apparel
      • Best Gym Bags
      • Weightlifting Shoes
    • Strength
      • Best Dumbbells
      • Best Barbells
      • Best Kettlebells
      • Best Squat Racks
      • Best Weightlifting Belts
      • Best Home Gym Equipment
      • Complete Home Gyms
    • Training
      • Best Knee Sleeves
      • Best Wrist Wraps
      • Best Weightlifting Wraps
      • Best Weightlifting Gloves
  • More
    • About Us
      • Our Team
      • Our Experts
    • Advertise
    • Franchise With Us
    • Exercise Guides
    • Athlete Profiles
    • Podcasts
    • Power 30
    • Bodybuilding Awards
    • Supplement Awards
  • Shop
Bodybuilding

Meadows Row: How to and Exercise Guide

by Terry Ramos Updated by GI Team on Jan 24, 2025 Fact checked by Don Saladino

45-degree back extension
This post may contain affiliate links (disclosure policy).

The meadows row effectively engages your lower lat muscles. 

Discover the ultimate routine to build impressive biceps, sculpt forearms, and achieve a stunning V-taper. Welcome to Meadows rows – a unilateral row exercise named after the renowned bodybuilder, the late John Meadows. Read on for the how-to and exercise guide on Meadows row. In addition, we’ve included some alternatives to this routine, including inverted rows that you can try.

The Meadows row works on your upper and lower body, and what makes this routine special is that it builds the otherwise hard-to-reach lower lats. This exercise improves shoulder stability and is an excellent alternative for lifters with shoulder issues. 

Let’s dive into the nitty-gritty of properly doing the movement to ensure maximum gains. 

Meadows Row Techniques and Muscles Worked

This exercise trains upper and lower body muscles since you do the Meadows row in a hinge position. During this exercise, your upper body, forearms, lats, traps, rhomboids, biceps, rotator cuff, and delts receive recruitment. The erector spinae, obliques, rectus abdominals, glutes, and hamstrings are the lower body muscles that this routine trains.

The Meadows rows help you train your back and arms for muscle hypertrophy. However, to train them all well, you must do the Meadows row properly. Below is a step-by-step guide to doing the Meadows row with the right form.

  1. Adopt a staggered stance and ensure your front foot is perpendicular to the T-bar, barbell, or landmine setup.
  2. Hinge your torso forward and grip the end of the barbell using an overhand grip.
  3. Rest your other forearm on your forward leg. 
  4. Raise the hip closest to the bar higher than the other hip. This stretches your lower lats and is your starting position.
  5. Drive your elbows behind you while simultaneously retracting your shoulder blade. (Picture using your elbows to touch the ceiling and ensure your working shoulder stays down.)
  6. Pull the barbell to your back hip until your elbow is level with your torso.
  7. Slowly lower until your elbow is straight again, and return to starting position to complete the rep.

Note: Lifting too heavy with this routine could limit your range of motion and reduce your gains. Don’t use momentum; wrist straps could make things easier if it proves too much for hands. 

Meadows Row Benefits

Are you still deciding if it deserves a place in your workouts? Here’s a detailed breakdown of the many benefits of this great exercise.

Builds a Thicker and Stronger Back

Research shows that horizontal rows like the Meadows row activate and train the muscles in your back effectively (1). Meadows rows, in particular, hit your back from an unusual angle, which can help overcome a plateau and induce more muscle growth. A stronger back reduces spinal injury risk and carries over to other bodybuilding exercises like deadlifts.

Improves Your Grip Strength

When doing this routine, your fingers and arms work hard to hold the fat end of the barbell. It’s the same for those using a T-bar row. This does wonders for your grip strength.

Corrects Imbalances

Strength imbalances in the arms and back are normal but can be problematic when significant, potentially leading to injuries. Unilateral exercises like the Meadows row help you diagnose and fix these imbalances (2). This is because when doing them, the stronger side can’t take over and compensate for the weaker side.

Trains Lower Lats

Your lower lats extend from your armpits and get close to your waist. This muscle group is notoriously harder to train and develop. Meadows rows use the right angle to train this muscle and help you sculpt that perfect V-taper. 

Great Alternative 

Tired of the regular old dumbbell rows? Meadows rows are a great alternative to help you break out of that plateau and training monotony. They’ll hit your body at different angles inducing more growth since your muscle aren’t accustomed to that range of motion.

Works on Your Core Strength

Lifting unilaterally throws your body off balance. This forces your core to work hard to keep you steady, thus increasing your core strength.

Better Posture

Meadows rows work on your rhomboids, traps, and posterior delts. These are the muscles that help you maintain good posture. Strengthening them will help you avoid slouching, making you look younger, more athletic, and taller. 

Meadows Row Alternatives

Meadows rows are very effective, but this doesn’t mean you have to do them all the time. It’s important to vary your workouts occasionally, as this can help you avoid or break through a plateau (3). Here are some alternatives to Meadows rows that you can try out. 

One Arm Dumbbell Row

The one-arm dumbbell row works on your lats, traps, rhomboids, posterior delts, forearms, and biceps. This exercise is also unilateral and is less demanding than Meadow rows. It doesn’t put too much stress on your lower back, either. 

T-bar Row

T-bar row

The T-bar row works your lats, traps, abs, rhomboids, forearms, posterior delts, and biceps. However, the T-bar row offers various grips, so you can choose whichever is more comfortable.

Single Arm Cable Rows

Single-arm cable rows are a great alternative because the machine keeps your muscles under constant tension. It builds your lats, core, traps, rhomboids, biceps, posterior delts, and forearms. This routine also allows you to use a large range of motion safely.

Inverted Rows

Inverted rows are a bodyweight exercise that trains your lats, rhomboids, core, traps, forearms, biceps, and posterior delts. They put zero stress on your lower back and are great for your posture. This exercise can be done with a smith machine or squat rack.

FAQs

What muscles do meadows row work?

Meadows row targets upper and lower body muscles, including lats, traps, abs, delts, and hamstrings. Check out the article above for a more detailed breakdown of the muscles recruited by this workout. 

What is the meadow row for?

Meadows rows are fantastic ways to sculpt your V-taper and build a thick and strong back. This exercise also builds muscles in your upper and lower body.

What is the difference between a barbell row and a meadow row?

One major difference between a barbell row and a meadow row is that meadow rows are unilateral and work one side of your body at a time. 

Follow us on Instagram, Facebook, and Twitter for more exercise guides!

References

  1. Fenwick, C. M., Brown, S. H., & McGill, S. M. (2009). Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. Journal of strength and conditioning research, 23(2), 350–358. https://doi.org/10.1519/JSC.0b013e3181942019 
  2. Zhang, W., Chen, X., Xu, K., Xie, H., Li, D., Ding, S., & Sun, J. (2023). Effect of unilateral training and bilateral training on physical performance: A meta-analysis. Frontiers in physiology, 14, 1128250. https://doi.org/10.3389/fphys.2023.1128250 
  3. Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897

About Terry Ramos

As a personal trainer and writer, Terry loves changing lives through coaching and the written word. Terry has a B.S. in Kinesiology and is an ACSM Certified Personal Trainer and ISSA Certified Strength and Conditioning Specialist. He enjoys playing music, reading, and watching films when he's not writing or training.

View All Articles

Primary Sidebar

Get the Latest

Stay informed with the latest news, product reviews, & expert advice.

Popular Reviews

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • Performance Lab SPORT BCAA

    The Best BCAA For Bodybuilding Health & Performance Goals

Trending Articles

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

  • Chris bumstead's 2024 workout and diet plan

    Chris Bumstead’s 2025 Complete Bodybuilding Workout & Diet Plan

  • The Ultimate Mike Mentzer Workout and Diet

Popular Now

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • best citrulline supplements

    The Best Citrulline Malate Supplements for Performance and Pump

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

Generation Iron

Generation Iron is the first and only digital network delivering health, fitness, bodybuilding, and strength sports content. We deliver premium content with the biggest names in fitness and provide expert coverage, reviews on top brands, workout tips and trends in the worlds of fitness, health and strength sports.

Strongman Corporation
Vladar

Sections

  • Trending News
  • Original Movies
  • Original Content
  • Supplement Reviews
  • Equipment Reviews
  • Exercise Guides
  • Nutrition Guides
  • Athlete Profiles

More

  • About Us
  • Our Team
  • Our Experts
  • Advertise
  • Franchise With Us
  • Podcasts
  • Power 30
  • Shop

CONTACT

Generation Iron Brands LLC
134 West 29th Street Suite 902
New York, NY 10001
Email: [email protected]

Follow

  • Facebook
  • Instagram
  • X / Twitter
  • YouTube

© 2025 · Generation Iron · Disclaimers · Privacy Policy · Accessibility