The landmine row that builds freaky lat width.
Let the bar pull your shoulder into a big stretch at the bottom each rep.
Named after bodybuilder John Meadows, this row has you hinged deep and perpendicular to a landmine, hauling the sleeve end up toward your hip one side at a time. The pivoting bar drags your shoulder forward into a huge stretch at the bottom, then arcs into a hip-height squeeze, hitting the lats through a longer range than most rows manage. The biceps assist the pull, and the fat sleeve grip quietly builds your hands too.
The stretch is the signature of the movement. Letting the bar pull your shoulder blade forward each rep loads the lat at full length, which is where a lot of the growth stimulus lives. Rushing out of the bottom skips the best part.
Common on the thick sleeve. Use straps without shame, the exercise exists to hammer your lats, not audition your forearms. Chalk plus a deliberately hard squeeze on the sleeve also buys you a few extra reps.
The Meadows row gives a bigger stretch, an arcing bar path, and a thick grip, so it feels meaner and hits the lat differently. A standard one-arm row is easier to load progressively and set up. Rotate them across training blocks rather than picking one forever.
