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Meadows Row Strength Standards for Men and Women

Discover how your Meadows Row performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Meadows Row Strength Level

Calculate Your Meadows Row Strength

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Meadows Row Weight Standards

Compare your Meadows Row performance to these weight standards and see where you stand.

LevelWeight
Beginner34 lbs
Novice58 lbs
Intermediate92 lbs
Advanced135 lbs
Elite184 lbs

Meadows Row Bodyweight Ratio Standards

See how your Meadows Row strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.15
Novice0.30
Intermediate0.50
Advanced0.75
Elite1.05
LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.30
Advanced0.45
Elite0.65

Meadows Row Standards by Bodyweight

Find the Meadows Row strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs18 lbs34 lbs58 lbs90 lbs127 lbs
120 lbs21 lbs38 lbs64 lbs98 lbs136 lbs
130 lbs24 lbs43 lbs70 lbs105 lbs145 lbs
140 lbs27 lbs47 lbs76 lbs112 lbs153 lbs
150 lbs30 lbs51 lbs81 lbs119 lbs161 lbs
160 lbs33 lbs56 lbs87 lbs125 lbs169 lbs
170 lbs36 lbs60 lbs92 lbs132 lbs177 lbs
180 lbs39 lbs64 lbs97 lbs138 lbs184 lbs
190 lbs42 lbs68 lbs102 lbs144 lbs190 lbs
200 lbs45 lbs72 lbs107 lbs149 lbs197 lbs
210 lbs48 lbs75 lbs111 lbs155 lbs203 lbs
220 lbs51 lbs79 lbs116 lbs160 lbs210 lbs
230 lbs54 lbs83 lbs120 lbs166 lbs216 lbs
240 lbs57 lbs86 lbs125 lbs171 lbs222 lbs
250 lbs59 lbs90 lbs129 lbs176 lbs227 lbs
260 lbs62 lbs93 lbs133 lbs180 lbs233 lbs
270 lbs65 lbs96 lbs137 lbs185 lbs238 lbs
280 lbs67 lbs100 lbs141 lbs190 lbs243 lbs
290 lbs70 lbs103 lbs145 lbs194 lbs249 lbs
300 lbs73 lbs106 lbs149 lbs199 lbs254 lbs
310 lbs75 lbs109 lbs152 lbs203 lbs258 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs17 lbs27 lbs41 lbs58 lbs79 lbs
100 lbs18 lbs29 lbs43 lbs61 lbs82 lbs
110 lbs19 lbs30 lbs45 lbs64 lbs85 lbs
120 lbs21 lbs32 lbs48 lbs67 lbs88 lbs
130 lbs22 lbs34 lbs49 lbs69 lbs91 lbs
140 lbs23 lbs35 lbs51 lbs71 lbs94 lbs
150 lbs24 lbs36 lbs53 lbs73 lbs96 lbs
160 lbs25 lbs38 lbs55 lbs76 lbs99 lbs
170 lbs26 lbs39 lbs56 lbs77 lbs101 lbs
180 lbs27 lbs40 lbs58 lbs79 lbs103 lbs
190 lbs28 lbs42 lbs60 lbs81 lbs105 lbs
200 lbs29 lbs43 lbs61 lbs83 lbs107 lbs
210 lbs30 lbs44 lbs62 lbs84 lbs109 lbs
220 lbs31 lbs45 lbs64 lbs86 lbs111 lbs
230 lbs31 lbs46 lbs65 lbs87 lbs112 lbs
240 lbs32 lbs47 lbs66 lbs89 lbs114 lbs
250 lbs33 lbs48 lbs67 lbs90 lbs116 lbs
260 lbs34 lbs49 lbs69 lbs92 lbs117 lbs

Meadows Row Standards by Age

Discover how Meadows Row strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1529 lbs50 lbs79 lbs116 lbs157 lbs
2033 lbs57 lbs90 lbs132 lbs179 lbs
2534 lbs58 lbs92 lbs135 lbs184 lbs
3034 lbs58 lbs92 lbs135 lbs184 lbs
3534 lbs58 lbs92 lbs135 lbs184 lbs
4034 lbs58 lbs92 lbs135 lbs184 lbs
4532 lbs55 lbs88 lbs128 lbs175 lbs
5031 lbs52 lbs83 lbs121 lbs164 lbs
5529 lbs49 lbs77 lbs112 lbs152 lbs
6027 lbs45 lbs71 lbs103 lbs140 lbs
6525 lbs41 lbs65 lbs94 lbs127 lbs
7023 lbs38 lbs59 lbs85 lbs114 lbs
7521 lbs34 lbs53 lbs76 lbs103 lbs
8019 lbs31 lbs48 lbs69 lbs93 lbs
8518 lbs29 lbs44 lbs62 lbs84 lbs
9017 lbs27 lbs40 lbs57 lbs76 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1520 lbs30 lbs45 lbs62 lbs82 lbs
2022 lbs34 lbs50 lbs70 lbs93 lbs
2522 lbs35 lbs51 lbs72 lbs95 lbs
3022 lbs35 lbs51 lbs72 lbs95 lbs
3522 lbs35 lbs51 lbs72 lbs95 lbs
4022 lbs35 lbs51 lbs72 lbs95 lbs
4521 lbs33 lbs49 lbs69 lbs91 lbs
5021 lbs32 lbs46 lbs65 lbs85 lbs
5519 lbs30 lbs43 lbs60 lbs79 lbs
6018 lbs28 lbs40 lbs56 lbs73 lbs
6517 lbs25 lbs37 lbs51 lbs67 lbs
7016 lbs23 lbs34 lbs46 lbs60 lbs
7515 lbs22 lbs31 lbs42 lbs55 lbs
8014 lbs20 lbs28 lbs38 lbs49 lbs
8513 lbs19 lbs26 lbs35 lbs45 lbs
9012 lbs17 lbs24 lbs32 lbs41 lbs

Meadows Row Overview

The Meadows Row is an effective unilateral back exercise that targets the lats and upper back, providing a unique angle of resistance to enhance muscle development and strength.

Muscles Worked

Equipment Needed

Barbell, Landmine Attachment (optional)

How To Perform the 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.

Want to perfect your form? Check out our detailed guide on Meadows Row for proper technique and tips.

Pro 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.

Meadows Row Variations and Alternatives

Variations

Alternatives

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Meadows Row?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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