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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Back

Meadows Row

BarbellCompoundTakes some practiceOne side at a time
Front
Back
Primary Secondary

Works

Upper back & lats

Also delts, biceps

You need

Landmine, Barbell

Landmine setup →
How to do itPicture · 3 steps
  1. 1Stand side-on to the end of the bar
  2. 2Overhand grip on the sleeve
  3. 3Pull your elbow high and back

Most common mistake

Using a full-size plate that blocks the range.

Watch a demo
A
For back
#22 of 40
See the full list →
Research
70
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 70
Target tension · 35%4/5
Loaded stretch · 25%4/5
Progression · 20%4/5
Low cost · 20%3/5
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SLat PulldownCable
  • ASeal RowBarbell

Takes

None yet
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