Meadows Rows (Barbell)

How to do it

1. Set up a barbell with one end anchored in a landmine attachment or securely wedged into a corner. Load the other end with appropriate weight plates.
2. Stand perpendicular to the barbell, with the loaded end to your side. Hinge at your hips, keeping your back straight and chest up, until your torso is roughly parallel to the floor or slightly above, creating a good stretch in your hamstrings.
3. Grab the end of the barbell sleeve with an overhand grip (or hook grip) with the hand closest to the barbell. Your thumb should be on top of the plate or around the sleeve. Your non-working hand can be placed on your knee or a stable object for support.
4. Ensure your core is braced and your back remains flat throughout the movement. Your hips should be slightly rotated away from the working side.
5. Initiate the pull by driving your elbow back and up towards your hip/lower rib cage, squeezing your lat at the top of the movement. Focus on pulling with your back muscles rather than just your arm.
6. Lower the weight with control, allowing for a full stretch in your lat at the bottom, extending your arm fully but maintaining tension.
7. Complete the desired number of repetitions on one side before switching to the other arm.

More lat exercises

Band Assisted Pull-Up

Cable Incline Pushdown

Chin Up (Assisted)