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Meadows row
Build the upper back and lats one side at a time.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Stand side-on to a landmine bar, hinged forward.
- Grab the loaded end with one hand, free hand on your knee.
- Pull the bar up toward your hip, leading with your elbow.
- Lower under control to a full stretch.
Beginner tips
- Keep a flat, braced back the whole set.
- Pull with your back, not your arm.
- Let the weight stretch your lat at the bottom.
Keep in mind: Start light; this row rewards control over heavy weight.
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