Meadows Rows (Barbell)
Trains the upper back. You need a barbell. One of our free programs uses it, across 2 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run Meadows Rows (Barbell)
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
4×10–12the shape they run most (2 sessions)
1:30typical rest between sets
1open the session with it
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Mountain Dog PPL | Pull — Back, Biceps & Rear Delts | 4×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch Meadows Rows (Barbell) progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Meadows Rows (Barbell) trains
Technique
How to do Meadows Rows (Barbell)
- Set up a barbell in a landmine attachment or securely place one end of the barbell in a corner. Stand perpendicular to the barbell with your feet shoulder-width apart. Bend at the hips and knees, keeping your back straight, and grip the barbell with your hand.
- Start with your working arm fully extended, allowing the barbell to hang straight down.
- Pull the barbell towards your lower ribs by bending your elbow and squeezing your back at the peak of the movement.
- Slowly lower the barbell back to the starting position, fully extending your arm. Repeat the movement for the desired repetitions.
Form cues
Getting it right
- Squeeze your shoulder blade at the top of the movement to enhance muscle activation.
- Adjust the weight on the barbell to challenge your muscles without compromising your form.
- Ensure the landmine setup is secure to prevent slipping or tipping.
Substitutes
Swap Meadows Rows (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run Meadows Rows (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.