Back · Landmine
Meadow Row
How to do the meadow row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Landmine
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Horizontal Row
- Mechanic
- Compound
How to do it
Hinge forward at the hips with a flat back and let the weight hang at arm's length. Pull the weight toward your torso by squeezing your shoulder blades together. Lower the weight back to the starting position.
- 1Feel your lats and rear delts pulling the barbell toward your hip from a landmine attachment
- 2Keep your torso hinged and core braced to feel stability
- 3Squeeze your shoulder blade at the top of each rep
Common mistakes
- Avoid rotating your torso; stay square to the bar
- Don't yank the weight or use momentum
- Avoid letting your elbow flare outward; keep it close to your body
Muscles worked
The meadow row mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Meadow Row strength standards
See how your meadow row ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM90 lb
Silvere1RM145 lb
Golde1RM212.5 lb
Platinume1RM282.5 lb
Diamonde1RM325 lb
Champione1RM360 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the meadow row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.