straddlyMeadows Row
Muscles worked
Main muscles
- Latissimus Dorsi
- Rhomboids
- Trapezius (Middle)
Also working
- Biceps Brachii (Long Head)
- Brachialis
- Erector Spinae
- Posterior Deltoid
- Teres Major
What it is
A one-arm row on the end of a landmine barbell, standing side-on with an overhand grip on the sleeve. The staggered stance and angle allow a big stretch and heavy loading of the lats and upper back. Brace the free forearm on your knee.
One side at a time: log each side, and match the reps of your weaker side.
Technique tips
- Stand side-on to the end of the bar
- Grip the sleeve overhand
- Brace the free forearm on your front knee
- Row the elbow up and back toward the hip
How to track your progress
Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.
