Build a Thicker Back with Meadows Rows

If you’re looking to add size and density to your upper back, Meadows rows are one of the smartest tools in the gym. Popularized by the late bodybuilding coach John Meadows, this landmine row variation creates a deep stretch, hard contraction, and a unique pulling angle that targets the lats and rear delts like few other exercises.

Unlike traditional rows, the setup places your body at an angle to the barbell, allowing a longer range of motion and constant tension throughout the lift. You’ll feel a deeper stretch at the bottom and a strong squeeze at the top, especially in the mid and upper back.

One of the biggest advantages? The Meadows row minimizes lower back strain. By bracing with the opposite arm and hinging with control, you take pressure off the spine while keeping tension on the target muscles. That makes it a great option for lifters who need a break from heavy barbell rows but still want high-intensity pulling volume.

It’s also easy to scale. You don’t need a full landmine station, just wedge a barbell in a corner, load one end, and use lifting straps if grip becomes the limiting factor. Train one side at a time to even out imbalances and improve mind-muscle connection.

Whether you’re a powerlifter trying to build a bigger base for your bench press or a bodybuilder chasing that thick upper-back look, Meadows rows deliver. Add them to your accessory work and expect serious results.

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