Alternatives · Upper Back
7 Meadows Row Alternatives That Keep One Arm and a Long Stretch
The Meadows Row earns its reputation from three things: a landmine arc, one arm working at a time, and a stretch at the bottom most rows never reach. Each swap keeps at least one and is honest about what it drops.
The short answer
The One-Arm Dumbbell Row is the best Meadows Row alternative for most lifters, keeping the single-arm pull with a bench brace. The Single-Arm Cable Row is the gym pick when the long stretch matters most, since the cable stays loaded at full reach. The T-Bar Row keeps the landmine but uses both hands, which makes it the choice for heavier sets.
The best Meadows Row alternative for your situation
| At home | Towel Row |
|---|---|
| With a resistance band | Banded Row |
| With dumbbells | One-Arm Dumbbell Row |
| With a kettlebell | Kettlebell Single-Arm Row |
| On a cable stack | Single-Arm Cable Row |
| On a machine | Machine Row |
| For heavier loading | T-Bar Row |
What a Meadows Row alternative has to replace
The Meadows Row is a single-arm row on a landmine. You stand side-on to the end of the bar in a staggered stance, grip the thick sleeve overhand, and drive the elbow high and back while your free forearm rests on your front knee. Because the bar travels on an arc rather than straight up, the bottom of each rep lets the shoulder blade reach forward into a long stretch, and the finish pulls the elbow wide, so the lats and rhomboids share the work. Training one side at a time also shows any difference between them.
A replacement should keep the one-arm pull and as much of that stretch as it can. The landmine arc and the overhand sleeve grip are the hardest parts to copy, and most swaps give them up. The staggered hinge can go too, since a bench or a seat holds you just as well.
7 Meadows Row alternatives, best first
1. One-Arm Dumbbell Row
The One-Arm Dumbbell Row keeps the single-arm pull and hands the brace to a bench, which makes position easier to hold than the Meadows stagger. The dumbbell hangs straight down, so the load runs vertically instead of along the landmine’s curve, and a neutral grip keeps the elbow closer to your side. It suits most lifters with a dumbbell rack nearby.
Swapping it in: Let the shoulder drop toward the floor at the bottom for extra stretch, then flare the elbow out slightly on the way up to mimic the Meadows finish; three sets of eight to ten.
2. Single-Arm Cable Row
For the stretch, the Single-Arm Cable Row is the closest match. A low pulley pulls forward rather than down, so you can let the shoulder travel toward the stack at full reach while the cable still loads the lats. Standing in a split stance also keeps the staggered footing of the Meadows Row. What you lose is the overhand sleeve grip and plate loading.
Swapping it in: Set the pulley at knee height, stand with the opposite foot forward, and reach long before each pull; three sets of ten to twelve per side.
3. Kettlebell Single-Arm Row
Kettlebells let you copy the Meadows stance almost exactly: stagger your feet, rest your free forearm on the front knee, and row the bell toward the hip. The difference is the line of pull, which runs straight down rather than along an arc, and the grip, which is a thin handle instead of a fat sleeve. Bells come in big weight jumps, so progress through reps first.
Swapping it in: Row with the elbow drifting slightly out, work three sets of ten to fifteen per arm, and only move up a bell once every set reaches fifteen.
4. T-Bar Row
If the landmine is what you like, the T-Bar Row keeps the same pivot and loads it with both hands. That makes it clearly the heavier option, with a close handle pulling toward the sternum. You lose the one-arm work and the side-to-side check, and the bent-over hold now sits squarely on your lower back. It suits intermediate lifters in a strength block.
Swapping it in: Keep sets of six to eight, and pair it with one single-arm row later in the session so each side still gets its own work.
5. Machine Row
On a Machine Row with independent handles, you can row one arm while the pad keeps your torso fixed. That removes the staggered hinge and makes each rep easy to repeat, which suits lifters who want single-arm volume without any balance demand. The fixed path shortens the stretch at the front, so most of the Meadows depth is lost.
Swapping it in: Set the seat so the handle meets your lower chest, row one side for three sets of twelve, and let the handle travel fully forward before each rep to recover some reach.
6. Banded Row
A band anchored low turns into a one-arm row you can do in a hotel room. Stand staggered, hinge slightly toward the anchor, and pull a single handle to your hip. Tension is lowest at the stretch and highest at the squeeze, the reverse of the Meadows feel, so the long bottom position gets little load. It keeps the unilateral focus and costs almost nothing.
Swapping it in: Anchor at knee height, work three sets of fifteen to twenty per arm, and hold the top for two seconds, since the finish is where the band is heaviest.
7. Towel Row
The Towel Row is the no-weights version: wrap a towel around a railing or pole, hold both ends in one fist, and lean away. Letting your torso turn open at the bottom gives you a hint of the Meadows stretch. Resistance depends on how far you lean, so it stays light for strong lifters, but it still trains each side on its own.
Swapping it in: Walk your feet closer to the anchor to make it harder, do three sets of ten per side, and let your shoulder reach toward the anchor before every pull.
Illustrations adapted from Everkinetic via workout-guide, CC BY-SA 4.0. Full credits.
Side by side
| Exercise | Equipment | Where | Level | Muscles shared with the Meadows Row |
|---|---|---|---|---|
| Meadows Row (original) | Barbell | Gym | Advanced | Lats, Rhomboids |
| One-Arm Dumbbell Row | Dumbbell | Home or gym | Beginner | 2 of 2: Lats, Rhomboids |
| Single-Arm Cable Row | Cable | Gym | Intermediate | 2 of 2: Lats, Rhomboids |
| Kettlebell Single-Arm Row | Kettlebell | Home or gym | Beginner | 2 of 2: Lats, Rhomboids |
| T-Bar Row | Machine | Gym | Intermediate | 2 of 2: Rhomboids, Lats |
| Machine Row | Machine | Gym | Beginner | 2 of 2: Rhomboids, Lats |
| Banded Row | Resistance Band | Home or gym | Beginner | 2 of 2: Rhomboids, Lats |
| Towel Row | Towel | Home | Beginner | 2 of 2: Rhomboids, Lats |
How to choose
Work out which of the three Meadows traits you care about. For the single-arm pull with a stable setup, use a One-Arm Dumbbell Row. For the stretch, a Single-Arm Cable Row keeps tension at full reach. For the landmine and heavy plates, the T-Bar Row keeps the pivot but uses both arms.
- Dumbbells: One-Arm Dumbbell Row, elbow flared a little.
- Kettlebell at home: Kettlebell Single-Arm Row in the Meadows stance.
- Cable station: Single-Arm Cable Row from a low pulley.
- Machine: Machine Row one handle at a time.
- Band or nothing: Banded Row or Towel Row for high reps.
Lifters often use Meadows Rows to keep both sides matched, and BackMaxx scores symmetry as its own zone, so a weekly re-scan shows whether your swap keeps that going.
Full Meadows Row guide: form, muscles worked and mistakes →
Frequently asked questions
What is the best Meadows row alternative with dumbbells?
The One-Arm Dumbbell Row is the best dumbbell alternative. Brace a hand on a bench or on your front knee in a staggered stance, let the dumbbell hang low for the stretch, and drive the elbow slightly out to the side. You lose the landmine arc, but the one-arm pull and most of the range carry over.
Is the Meadows row better than the dumbbell row?
Neither is better overall; they suit different goals. The Meadows Row loads along an arc, uses an overhand grip on a thick sleeve and progresses in small plate jumps, which favors advanced lifters chasing upper-back thickness. The One-Arm Dumbbell Row is easier to set up, more stable on a bench and fine for beginners. Many programs use one as the heavy row and the other for volume.
What machine can replace the Meadows row?
A Machine Row with independent handles lets you row one arm at a time with your chest on a pad, so it is the closest machine swap. If your gym has a cable stack, the Single-Arm Cable Row keeps more of the stretch. For heavy two-arm loading on the same landmine pivot, the T-Bar Row is the pick.
What can I do instead of a landmine Meadows row?
Without a landmine, you can wedge one end of a barbell into a corner of the room to create the same pivot, then row it side-on. If that is not possible, the Kettlebell Single-Arm Row and the One-Arm Dumbbell Row are the easiest free-weight swaps, and the Single-Arm Cable Row keeps the long reach.
Which of these does your back actually need?
BackMaxx scores your upper back and the five other back zones from one photo, then builds each session around whichever one is furthest behind.
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