Skip to content

Meadows Row Strength Standards

Quick Answer Meadows Row

A 180 lb male with an Intermediate-level Meadows Row of 91 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 132 lbs (0.73x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Competition-Verified

How strong is your Meadows Row? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Biceps, Forearms, Latissimus Dorsi, Rhomboids, Trapezius, Posterior Deltoid
Equipment Barbell, Landmine Attachment (optional)
Data Points 71 rows

How Strong Is Your Meadows Row?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
Help improve accuracy for everyone
Share your FVCP with friends
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

How Much Should You Meadows Row?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 12 28 52 84 121
120 15 32 58 92 130
130 18 37 64 99 139
140 21 41 70 106 147
150 24 45 75 113 155
160 27 50 81 119 163
170 30 54 86 126 171
180 33 58 91 132 178
190 36 62 96 138 184
200 39 66 101 143 191
210 42 69 105 149 197
220 45 73 110 154 204
230 48 77 114 160 210
240 51 80 119 165 216
250 53 84 123 170 221
260 56 87 127 174 227
270 59 90 131 179 232
280 61 94 135 184 237
290 64 97 139 188 243
300 67 100 143 193 248
310 69 103 146 197 252

How Does Age Affect Meadows Row Strength?

How Meadows Row standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 23 44 73 110 151
20 27 51 84 126 173
25 28 52 86 129 178
30 28 52 86 129 178
35 28 52 86 129 178
40 28 52 86 129 178
45 26 49 82 122 169
50 25 46 77 115 158
55 23 43 71 106 146
60 21 39 65 97 134
65 19 35 59 88 121
70 17 32 53 79 108
75 15 28 47 70 97
80 13 25 42 63 87
85 12 23 38 56 78
90 11 21 34 51 70

What Do Meadows Row Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are building the mind-muscle connection for the Meadows Row, learning to initiate the pull with your back rather than your arms, and developing basic grip strength.

Novice

Stronger than 20% of lifters. You can perform the Meadows Row with proper scapular retraction and a controlled range of motion. You are progressively overloading and building back thickness and lat width.

Intermediate

Stronger than 50% of lifters. Your Meadows Row shows strong back engagement with minimal momentum. You use RPE to regulate pulling intensity and train strategically to balance horizontal and vertical pull volume.

Advanced

Stronger than 80% of lifters. You have built substantial back development through the Meadows Row with refined technique and heavy loads. Your grip is no longer a limiting factor, and you manage rowing and pulling fatigue across training blocks.

Elite

Stronger than 95% of lifters. Your Meadows Row strength is exceptional. You can handle loads that most lifters cannot move with strict form, and your back development reflects years of high-volume, periodized pulling work.

How to Progress Your Meadows Row

Tier-specific training recommendations to move your Meadows Row to the next level.

Beginner → Novice Building Your Foundation
  • Train the Meadows Row 2x per week, focusing on initiating the pull from your back, not your arms.
  • Use linear progression with strict form - no swinging or excessive body English.
  • Pause briefly at peak contraction to build the mind-muscle connection.
  • Develop grip strength in parallel to avoid it becoming a bottleneck.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Add a pull variation (different grip width, underhand, or single-arm) for balanced development.
  • Increase pulling volume to 10-15 sets per week across all back movements.
  • Program the Meadows Row at RPE 7-8, saving RPE 9 work for top sets only.
  • Balance horizontal pulls (rows) with vertical pulls (pulldowns/pull-ups).
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks with progressive overload on the Meadows Row.
  • Use RPE 8-9 for heavy sets with calculated backoff work at RPE 6-7.
  • Add controlled eccentrics and paused reps to break through plateaus.
  • Total back volume of 15-22 sets per week, distributed across pull patterns.
Program your backoff sets →
Advanced → Elite Mastery
  • Maximize the Meadows Row through advanced intensity techniques and precise volume management.
  • Use periodized blocks with planned overreaching and supercompensation phases.
  • Refine execution: squeeze at contraction, controlled stretch, zero momentum.
  • Your back development should reflect years of disciplined, high-volume pulling.
View RPE-to-percentage chart →

How to Perform Meadows Row

  1. Position a barbell in a landmine attachment or securely wedge it into a corner.
  2. Stand perpendicular to the bar with your feet shoulder-width apart.
  3. Bend at the hips and knees, maintaining a neutral spine, and grab the end of the barbell with an overhand grip.
  4. Place your non-working hand on your thigh or a stable surface for support.
  5. Pull the barbell towards your hip, keeping your elbow close to your body.
  6. Squeeze your shoulder blades together at the top of the movement.
  7. Lower the barbell back to the starting position with control.
  8. Exhale as you pull the barbell up and inhale as you lower it down.
  9. Complete the desired number of repetitions before switching to the other side.

Tips for Meadows Row

  • Maintain a neutral spine throughout the exercise to prevent lower back strain.
  • Avoid using momentum; focus on controlled, deliberate movements.
  • Keep your elbow close to your body to maximize lat engagement.
  • Adjust your stance and grip to find the most comfortable and effective position for your body.

Where Do These Meadows Row Standards Come From?

These Meadows Row standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Meadows Row Good for Your Weight?

Strength standards help you objectively measure your Meadows Row performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Meadows Row 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Meadows Row depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Meadows Row within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE