Movement overview

The One-Arm Landmine Bent Over Row, also known as the Meadows row, is an effective unilateral exercise targeting the upper back, specifically the lats, rhomboids, and traps. It also engages the core for stabilization. This exercise is performed using a landmine setup, which allows for a unique range of motion and can help improve muscle imbalances.

Step-by-step cues

1. Position a barbell in a landmine attachment or securely wedge one end into a corner.
2. Stand perpendicular to the barbell with your feet shoulder-width apart.
3. Bend at the hips and knees slightly, keeping your back straight and chest up.
4. Grasp the end of the barbell with one hand, palm facing inward.
5. Brace your core and pull the barbell towards your hip by driving your elbow back.
6. Squeeze your shoulder blade at the top of the movement.
7. Slowly lower the barbell back to the starting position.
8. Complete the desired number of repetitions before switching to the other arm.

Technical tips

• Keep your back straight and avoid rounding your shoulders during the movement.
• Focus on pulling with your elbow rather than your hand to engage the back muscles effectively.
• Maintain a slight bend in your knees to support balance and stability.
• Control the weight throughout the exercise to maximize muscle engagement and minimize injury risk.
• Ensure that your core is engaged to prevent excessive twisting or leaning.
• Start with a lighter weight to master form before progressing to heavier loads.