Liftorra Open Liftorra

Back ยท Horizontal pull

Meadows Row

A compound horizontal pull exercise for the lats and upper back, done with a landmine. It also works the rear delts, biceps and forearms.

Landmine Compound Reps and weight Also called: single arm landmine row

Muscles worked

Primary

Lats and Upper back

Do most of the work.

Secondary

Rear delts, Biceps and Forearms

Help during each rep.

  • LatsSides of the backPrimary
  • Upper backMid traps, rhomboidsPrimary
  • Rear deltsBack of the shouldersSecondary
  • BicepsFront of the upper armSecondary
  • ForearmsGrip and wristsSecondary

How to do it

  1. Set up the landmine. Seat the bar end firmly in the landmine or a corner and load the free end.
  2. Chest up, shoulders pulled back before the arms bend.
  3. Pull the elbows back towards the hips.
  4. Let the shoulder blades reach forward at the stretch, then repeat.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Swinging the body. If you rock to move the weight, it is too heavy.
  • Shrugging. Think elbows back and shoulders down, not up toward your ears.
  • Cutting the stretch short. Let your arms go straight between reps.

Landmine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.