{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Landmine Meadows Row",
      "kind": "common"
    },
    {
      "text": "Single-Arm Landmine Row",
      "kind": "common"
    },
    {
      "text": "Perpendicular Unilateral Landmine Row",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "prime-mover"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-middle",
        "role": "synergist"
      },
      {
        "muscle": "teres-major",
        "role": "synergist"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "extension",
          "horizontal-abduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction",
          "downward-rotation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "horizontal-pull",
      "pull"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "unilateral",
    "planes": [
      "sagittal",
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "strap"
    ],
    "required": [
      [
        "barbell"
      ],
      [
        "landmine"
      ],
      [
        "weight-plate"
      ]
    ]
  },
  "external_ids": {
    "wger": "1304,1580"
  },
  "id": "oec:meadows-row",
  "instructions": {
    "setup": [
      "Secure one end of a barbell into a landmine attachment and load plates onto the working end, preferring smaller-diameter plates for increased range of motion.",
      "Stand perpendicular to the barbell with a staggered stance, positioning the foot opposite your working arm forward and the working-side foot back.",
      "Hinge forward at the hips with a flat back and brace your non-working forearm across your forward thigh for support.",
      "Grip the fat collar or sleeve of the barbell using an overhand (pronated) grip, allowing the working arm to hang fully extended."
    ],
    "steps": [
      "Initiate the pull by driving your working elbow upward and slightly back toward your hip.",
      "Retract your shoulder blade at the peak of the movement, bringing the barbell collar toward your lower ribs.",
      "Pause briefly at full contraction while resisting torso rotation.",
      "Lower the barbell under control until the arm is fully extended and the lat is stretched."
    ],
    "breathing": "Exhale as you row the barbell toward your torso, and inhale as you lower the weight back down.",
    "cues": [
      "Drive the elbow back.",
      "Lead with the elbow, not the hand.",
      "Brace hard against your front leg."
    ],
    "common_faults": [
      {
        "fault": "Excessive torso rotation and heaving to lift the weight.",
        "correction": "Keep your chest square to the ground and anchor firmly through your support leg, reducing the load if necessary."
      },
      {
        "fault": "Using large 45-pound plates that strike the floor or hips prematurely.",
        "correction": "Use 25-pound plates to allow a deeper stretch and longer range of motion."
      },
      {
        "fault": "Shrugging the shoulder toward the ear during the pull.",
        "correction": "Keep your shoulder depressed and down away from the ear, driving the elbow back toward the hip."
      }
    ],
    "safety": {
      "precautions": [
        "Lifting straps are recommended if grip fatigue on the thick barbell sleeve limits your back recruitment."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "per-side"
  },
  "name": "Meadows Row",
  "previous_ids": [
    "oec:perpendicular-unilateral-landmine-row"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Meadows Row",
        "url": "https://wger.de/en/exercise/1304/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "carlos3c"
      },
      {
        "title": "wger: Perpendicular Unilateral Landmine Row",
        "url": "https://wger.de/en/exercise/1580/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "CptnFatbeard"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:t-bar-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:single-arm-dumbbell-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:kroc-row"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated"
    },
    "position": "bent-over",
    "stance": {
      "kind": "staggered"
    }
  },
  "status": "active",
  "summary": "A unilateral landmine rowing variation gripping the fat sleeve of the barbell in a staggered stance to emphasize the lats and upper back."
}