How to do Meadows Rows (Unilateral Landmine Rows)
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Sick of basic Barbell Rows?
Want to get creative and mix things up to end the monotony.
There are a million different angles and exercises to grow a thick back.
Meadow Rows should be a staple for single arm, horizontal pulling.
Place barbell in a landmine and find a weight you can use for 8-12 reps.
Grab the sleeve of the barbell and unless you have gigantic hands, use straps so you can control the bar and get the most out of the movement.
Pull the towards your waist for optimal lat engagement.
Control the eccentric and visualize placing the bar down as you extend your arm.
Common faults:
1. Elbows Flaring Out: Keep the elbow tracking close to your body and towards your waist
2. Momentum: Stabilize your core and pull. There is no need for rotation or throwing weights up or using a stretch reflex at the bottom to move heavier weights.
3. Lighten the Load: Feel a stretch at the bottom, contraction at the top, and lighten the load so you aren’t slanging weights around to get your heart rate high and zero training affect.
No landmine?
Stick a barbell in an old show and put it in the corner of the wall.
Favorite row variation? Tell me in the comments.
Go get huge.
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