Overview
John Meadows discusses his top three favorite rowing exercises for back development, explaining their variations, targeted muscles, and execution tips.
One-Arm Barbell Row
- Performed using a landmine or anchored barbell setup.
- Utilizes 25-pound plates to allow for greater range of motion.
- Keep torso level, drive the movement with your elbow.
- Adjust foot position to target lower lats (move feet forward) or upper lats/rear delts/rhomboids (move feet back).
- Exercise is flexible for hitting different areas of the back.
Meadows Row
- Performed with a T-bar or landmine, rowing from the bar end.
- Use lifting straps to prevent grip fatigue.
- As with the one-arm row, modify foot position to shift focus between lower and upper lats.
- Maintain a steady torso without twisting; emphasis is on driving with the elbow and contracting the lats.
- Favored for building overall back mass.
Kettlebell Row
- Uses kettlebells instead of dumbbells, providing unique tension in the lats.
- Standard row motion with focus on elbow drive.
- Various grips possible: neutral, supinated, or favorite pronated grip.
- Engages the entire back and provides a distinct muscle feel.
- Recommended rep range is about 8 reps per set.
Viewer Interaction
- John invites viewers to share their own top three favorite rowing exercises in the comments.