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Back Extension Standards (lb)

Back extension strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our back extension standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)

Male Back Extension Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
110 < 1 -60 lb < 1 -10 lb 17 +59 lb 40 +147 lb 68 +247 lb
120 < 1 -53 lb 2 +2 lb 20 +78 lb 43 +172 lb 70 +278 lb
130 < 1 -46 lb 5 +15 lb 23 +96 lb 46 +196 lb 72 +308 lb
140 < 1 -39 lb 7 +27 lb 25 +114 lb 48 +220 lb 73 +337 lb
150 < 1 -31 lb 9 +40 lb 27 +132 lb 49 +243 lb 73 +365 lb
160 < 1 -23 lb 10 +52 lb 28 +149 lb 50 +265 lb 74 +391 lb
170 < 1 -15 lb 12 +65 lb 30 +166 lb 51 +286 lb 74 +417 lb
180 < 1 -8 lb 13 +76 lb 31 +182 lb 51 +306 lb 74 +441 lb
190 2 +0 lb 14 +88 lb 32 +198 lb 52 +326 lb 74 +465 lb
200 3 +8 lb 15 +99 lb 32 +213 lb 52 +345 lb 74 +487 lb
210 4 +16 lb 16 +110 lb 33 +228 lb 52 +363 lb 73 +509 lb
220 5 +23 lb 17 +121 lb 33 +242 lb 52 +380 lb 73 +530 lb
230 6 +30 lb 18 +132 lb 34 +255 lb 52 +397 lb 72 +550 lb
240 6 +37 lb 18 +142 lb 34 +269 lb 52 +414 lb 72 +569 lb
250 7 +44 lb 19 +151 lb 34 +281 lb 52 +430 lb 71 +588 lb
260 7 +51 lb 19 +161 lb 34 +294 lb 52 +445 lb 70 +606 lb
270 8 +58 lb 19 +170 lb 34 +306 lb 52 +460 lb 70 +623 lb
280 8 +64 lb 20 +179 lb 34 +317 lb 51 +474 lb 69 +640 lb
290 8 +70 lb 20 +188 lb 34 +328 lb 51 +488 lb 68 +656 lb
300 9 +76 lb 20 +196 lb 34 +339 lb 51 +501 lb 68 +672 lb
310 9 +82 lb 20 +204 lb 34 +350 lb 50 +514 lb 67 +687 lb
All < 1 10 30 56 84

These male standards were last updated 2 days ago and are based on 406 filtered lifts.

Female Back Extension Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -40 lb 5 +9 lb 26 +76 lb 54 +162 lb 87 +259 lb
100 < 1 -37 lb 6 +16 lb 27 +89 lb 54 +179 lb 85 +282 lb
110 < 1 -34 lb 8 +23 lb 28 +100 lb 54 +195 lb 83 +302 lb
120 < 1 -32 lb 9 +30 lb 28 +111 lb 53 +210 lb 81 +321 lb
130 < 1 -29 lb 9 +36 lb 28 +121 lb 52 +224 lb 79 +339 lb
140 < 1 -27 lb 10 +42 lb 28 +131 lb 51 +237 lb 77 +355 lb
150 < 1 -24 lb 10 +47 lb 28 +139 lb 50 +249 lb 74 +370 lb
160 < 1 -23 lb 10 +52 lb 28 +147 lb 49 +260 lb 72 +384 lb
170 < 1 -21 lb 10 +56 lb 28 +154 lb 48 +270 lb 71 +397 lb
180 < 1 -19 lb 11 +60 lb 27 +161 lb 47 +280 lb 69 +409 lb
190 < 1 -18 lb 11 +64 lb 27 +167 lb 46 +288 lb 67 +420 lb
200 < 1 -17 lb 11 +67 lb 26 +173 lb 45 +297 lb 65 +431 lb
210 < 1 -16 lb 11 +70 lb 26 +179 lb 44 +304 lb 63 +441 lb
220 < 1 -16 lb 10 +73 lb 26 +184 lb 43 +311 lb 62 +450 lb
230 < 1 -16 lb 10 +76 lb 25 +188 lb 42 +318 lb 60 +459 lb
240 < 1 -15 lb 10 +78 lb 25 +192 lb 41 +324 lb 59 +467 lb
250 < 1 -15 lb 10 +79 lb 24 +196 lb 40 +330 lb 57 +474 lb
260 < 1 -16 lb 10 +81 lb 23 +199 lb 39 +335 lb 56 +481 lb
All < 1 8 28 54 83

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

What is my exact level?

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Strength Level Calculator

What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench Press 11,432,000 lifts Deadlift 6,768,000 lifts Squat 6,632,000 lifts Shoulder Press 1,720,000 lifts Barbell Curl 825,000 lifts Military Press 222,000 lifts Incline Bench Press 343,000 lifts Front Squat 548,000 lifts Bent Over Row 537,000 lifts Hex Bar Deadlift 262,000 lifts Sumo Deadlift 89,000 lifts Hip Thrust 130,000 lifts Romanian Deadlift 139,000 lifts EZ Bar Curl 10,000 lifts Rack Pull 32,000 lifts Close Grip Bench Press 40,000 lifts Decline Bench Press 66,000 lifts Lying Tricep Extension 60,000 lifts Preacher Curl 28,000 lifts T-Bar Row 67,000 lifts Pendlay Row 45,000 lifts Seated Shoulder Press 33,000 lifts Barbell Shrug 96,000 lifts Stiff Legged Deadlift 14,000 lifts Box Squat 19,000 lifts Upright Row 44,000 lifts Floor Press 12,000 lifts Bulgarian Split Squat 10,000 lifts Tricep Extension 45,000 lifts Barbell Lunge 11,000 lifts Good Morning 25,000 lifts Zercher Squat 9,000 lifts Wrist Curl 10,000 lifts Split Squat 5,000 lifts Reverse Barbell Curl 1,000 lifts Landmine Squat 3,000 lifts Reverse Grip Bench Press 991 lifts Reverse Wrist Curl 3,000 lifts

Bodyweight

Pull Ups 937,000 lifts Push Ups 451,000 lifts Dips 376,000 lifts Chin Ups 209,000 lifts Sit Ups 52,000 lifts Bodyweight Squat 33,000 lifts Muscle Ups 50,000 lifts Handstand Push Ups 10,000 lifts Burpees 10,000 lifts Diamond Pushups 2,000 lifts One Arm Push Ups 13,000 lifts Lunge 7,000 lifts Crunches 30,000 lifts Single Leg Squat 16,000 lifts One Arm Pull Ups 2,000 lifts Hanging Leg Raise 1,000 lifts Neutral Grip Pull Ups 1,000 lifts Toes To Bar 885 lifts Back Extension 1,000 lifts Glute Ham Raise 422 lifts Russian Twist 1,000 lifts Glute Bridge 906 lifts Lying Leg Raise 743 lifts Inverted Row 818 lifts

Olympic

Power Clean 410,000 lifts Clean and Jerk 153,000 lifts Snatch 156,000 lifts Clean 121,000 lifts Hang Clean 3,000 lifts Push Press 106,000 lifts Power Snatch 8,000 lifts Clean and Press 106,000 lifts Overhead Squat 15,000 lifts Push Jerk 15,000 lifts Thruster 18,000 lifts

Dumbbell

Dumbbell Bench Press 804,000 lifts Dumbbell Curl 639,000 lifts Dumbbell Shoulder Press 400,000 lifts Incline Dumbbell Bench Press 193,000 lifts Dumbbell Row 156,000 lifts Dumbbell Lateral Raise 192,000 lifts Dumbbell Hammer Curl 45,000 lifts Dumbbell Bulgarian Split Squat 18,000 lifts Goblet Squat 26,000 lifts Dumbbell Floor Press 2,000 lifts Dumbbell Tricep Extension 40,000 lifts Dumbbell Shrug 52,000 lifts Dumbbell Lunge 41,000 lifts Dumbbell Fly 49,000 lifts Dumbbell Romanian Deadlift 2,000 lifts Arnold Press 15,000 lifts Dumbbell Concentration Curl 30,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Dumbbell Tricep Kickback 1,000 lifts Chest Supported Dumbbell Row 1,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Curl 9,000 lifts Dumbbell Front Raise 37,000 lifts Incline Dumbbell Fly 17,000 lifts Dumbbell Pullover 8,000 lifts Decline Dumbbell Bench Press 5,000 lifts

Machine

Sled Leg Press 319,000 lifts Chest Press 66,000 lifts Horizontal Leg Press 182,000 lifts Leg Extension 110,000 lifts Machine Shoulder Press 29,000 lifts Calf Raise 62,000 lifts Pec Deck Fly 20,000 lifts Seated Leg Curl 44,000 lifts Lying Leg Curl 34,000 lifts Vertical Leg Press 17,000 lifts Seated Calf Raise 10,000 lifts Hack Squat 15,000 lifts Hip Abduction 10,000 lifts Hip Adduction 6,000 lifts

Cable

Lat Pulldown 252,000 lifts Tricep Pushdown 77,000 lifts Seated Cable Row 43,000 lifts Tricep Rope Pushdown 54,000 lifts Cable Fly 12,000 lifts Cable Curl 2,000 lifts Face Pull 13,000 lifts Cable Crunch 905 lifts Cable Lateral Raise 1,000 lifts One Arm Cable Curl 782 lifts Cable Pull Through 495 lifts + More Exercises

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Exercise Comparisons

Compare back extension versus one of the following exercises:

Pull Ups Push Ups Dips Chin Ups Sit Ups Bodyweight Squat Muscle Ups Handstand Push Ups Burpees Diamond Pushups One Arm Push Ups Lunge Crunches Single Leg Squat One Arm Pull Ups Hanging Leg Raise Neutral Grip Pull Ups Toes To Bar Glute Ham Raise Russian Twist Glute Bridge Lying Leg Raise Inverted Row

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