How to do the Meadows Row
- Stand perpendicular to the bar with the loaded sleeve beside your front leg in a staggered stance.
- Push your hips back and lower your torso, keeping your back straight and core tight.
- Grip the bar sleeve firmly with one hand, letting your shoulder stretch.
- Pull the bar up towards your hip, driving your elbow high and behind you.
- Slowly lower the bar back down until your arm is straight.
Full technique — 8 steps
- Stand perpendicular to the bar with the loaded sleeve beside your front leg in a staggered stance.
- Hinge at the hips until your torso is inclined and tighten your stomach to stop any rotation.
- Reach down with the inside hand and grip the bar sleeve near the plates.
- Let the working shoulder stretch down at the bottom without rounding your spine.
- Row the bar up and back toward your hip, driving the elbow high and behind you.
- Finish when your elbow reaches peak travel and your upper back fully contracts.
- Lower the bar along the same path until the arm is straight again.
- Complete all reps on one arm, then switch sides.
Common mistakes
- Standing too upright
- Twisting through the torso
- Pulling straight toward the ribs
- Shrugging instead of rowing
- Cutting the bottom stretch short
Form cues
- Pull toward your hip
- Drive elbow up and back
- Stay hinged and square
- Let the lat stretch
- Use straps if needed
