Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Back

Meadows Row

BarbellCompoundTakes some practiceOne side at a time
Front
Back
Primary Secondary

Works

Upper back & lats

Also delts, biceps

You need

Landmine, Barbell

How to do itPictures · 3 steps
1Start
2Squeeze
Main musclesAlso working
  1. 1Stand side-on to the end of the bar
  2. 2Overhand grip on the sleeve
  3. 3Pull your elbow high and back

Most common mistake

Using a full-size plate that blocks the range.

Watch a demo
A
For back
#22 of 40
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Research
70
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 70
Target tensionStrong
Loaded stretchStrong
ProgressionStrong
Low costGood

A landmine row with a long range for each side. The staggered, bent-over stance adds lower-back and grip fatigue.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SLat PulldownCable
  • ASeal RowBarbell

Takes

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280