ProgreviaMeadow row
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How to do it
With the bar in a landmine and a pronated grip, row from a staggered stance driving the elbow high and back. The angle loads the lats hard in the stretch; keep a neutral spine.
Muscles worked
Mainly espalda. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Horizontal pull
- Minimum level
- Intermediate
- Technical demand
- Needs coaching
- Fatigue it generates
- High (1.4 out of 2.2)
- Risk if technique breaks down
- Medium
- Peak tension in the stretched position
- Worked one side at a time
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Pulling with the arms instead of starting the movement by retracting the shoulder blades and driving the elbows back.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Meadow row compares with other back exercises
The catalogue has 18 exercises with back as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Meadow row is number 13.
With that fatigue it is best placed early in the session, while you are fresh, without stacking equally demanding exercises for the same group after it.
With different equipment, the same movement pattern offers 8 alternatives, such as Seated band row, High cable row and Machine row.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Inverted row | bodyweight | Moderate (0.9 out of 2.2) | Basic |
| Gironda row | cable | Moderate (1 out of 2.2) | Needs coaching |
| Seated cable row | cable | Moderate (1 out of 2.2) | Basic |
| Single-arm dumbbell row | dumbbells | High (1.2 out of 2.2) | Basic |
| Hammer Strength machine row | machine | High (1.2 out of 2.2) | Basic |
| Meadow row | barbell | High (1.4 out of 2.2) | Needs coaching |
| T-bar row | barbell | High (1.6 out of 2.2) | Needs coaching |
| Barbell row | barbell | Very high (1.9 out of 2.2) | Needs coaching |
Tension with the muscle stretched. Meadow row loads the muscle when it is longest. In the review by Kassiano et al. (2023), across eleven studies, full range of motion and partials performed in the initial part of the movement — with the muscle long — produced more growth than partials performed at the end.
One side at a time. The meta-analysis by Kassiano et al. (2025), across nine studies, found no significant difference in hypertrophy between unilateral and bilateral training; for strength, each format improved most in its own type of test.
- Kassiano W, Costa B, Nunes JP, Ribeiro AS, Schoenfeld BJ, Cyrino ES. Which ROMs lead to Rome? A systematic review of the effects of range of motion on muscle hypertrophy. Journal of Strength and Conditioning Research. 2023;37(5):1135-1144.
- Kassiano W, Nunes JP, Costa B, Ribeiro AS, Loenneke JP, Cyrino ES. Comparison of muscle growth and dynamic strength adaptations induced by unilateral and bilateral resistance training: a systematic review and meta-analysis. Sports Medicine. 2025;55(4):923-936.
Alternative exercises
More Horizontal pull exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Meadow row based on your level, goal and available days.
Build your Back workout
Generate a full routine with the emphasis on Back and Meadow row among your preferred exercises. Free, no sign-up.
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Frequently asked questions
What muscles does Meadow row work?
Meadow row mainly works the espalda muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Meadow row should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for espalda to your level (about 10–20 sets per muscle per week).
Is Meadow row good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow espalda.
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