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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 -26 lb 11 +39 lb 35 +125 lb 64 +232 lb 97 +353 lb
120 < 1 -22 lb 12 +47 lb 35 +139 lb 63 +250 lb 94 +375 lb
130 < 1 -18 lb 13 +55 lb 35 +151 lb 62 +267 lb 92 +396 lb
140 < 1 -14 lb 14 +63 lb 35 +163 lb 61 +282 lb 89 +415 lb
150 < 1 -10 lb 14 +70 lb 35 +173 lb 60 +297 lb 87 +433 lb
160 < 1 -7 lb 15 +76 lb 35 +183 lb 59 +310 lb 85 +450 lb
170 1 -4 lb 15 +83 lb 35 +193 lb 57 +323 lb 83 +466 lb
180 1 -1 lb 15 +88 lb 34 +202 lb 56 +335 lb 81 +481 lb
190 2 +1 lb 15 +94 lb 34 +210 lb 55 +346 lb 79 +494 lb
200 2 +3 lb 15 +98 lb 33 +217 lb 54 +356 lb 77 +507 lb
210 2 +6 lb 15 +103 lb 33 +225 lb 53 +366 lb 75 +520 lb
220 3 +7 lb 15 +107 lb 32 +231 lb 52 +375 lb 73 +531 lb
230 3 +9 lb 15 +111 lb 31 +237 lb 51 +384 lb 71 +542 lb
240 3 +10 lb 15 +115 lb 31 +243 lb 49 +392 lb 70 +552 lb
250 3 +11 lb 15 +118 lb 30 +249 lb 48 +400 lb 68 +562 lb
260 3 +12 lb 14 +121 lb 30 +254 lb 47 +407 lb 66 +571 lb
270 3 +13 lb 14 +123 lb 29 +258 lb 46 +413 lb 65 +580 lb
280 3 +13 lb 14 +126 lb 29 +263 lb 45 +420 lb 63 +588 lb
290 3 +14 lb 14 +128 lb 28 +267 lb 45 +426 lb 62 +596 lb
300 3 +14 lb 13 +130 lb 28 +270 lb 44 +431 lb 61 +603 lb
310 3 +14 lb 13 +131 lb 27 +274 lb 43 +436 lb 60 +610 lb
All < 1 13 35 61 90

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

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 10,548,000 lifts Squat 6,134,000 lifts Deadlift 6,209,000 lifts Shoulder Press 1,549,000 lifts Military Press 165,000 lifts Barbell Curl 764,000 lifts Incline Bench Press 313,000 lifts Bent Over Row 486,000 lifts Front Squat 518,000 lifts Hex Bar Deadlift 210,000 lifts Sumo Deadlift 70,000 lifts Hip Thrust 117,000 lifts Romanian Deadlift 128,000 lifts EZ Bar Curl 1,000 lifts Close Grip Bench Press 32,000 lifts Decline Bench Press 61,000 lifts Rack Pull 26,000 lifts Tricep Extension 42,000 lifts Seated Shoulder Press 597 lifts Pendlay Row 41,000 lifts Lying Tricep Extension 33,000 lifts Barbell Shrug 71,000 lifts Box Squat 16,000 lifts T-Bar Row 47,000 lifts Zercher Squat 7,000 lifts Floor Press 10,000 lifts Preacher Curl 24,000 lifts Barbell Lunge 8,000 lifts Bulgarian Split Squat 8,000 lifts Stiff Legged Deadlift 12,000 lifts Wrist Curl 8,000 lifts Upright Row 42,000 lifts Good Morning 24,000 lifts Split Squat 4,000 lifts Reverse Grip Bench Press 152 lifts Reverse Barbell Curl 184 lifts Reverse Wrist Curl 3,000 lifts Landmine Squat 2,000 lifts

Bodyweight

Pull Ups 878,000 lifts Push Ups 421,000 lifts Dips 353,000 lifts Chin Ups 192,000 lifts Bodyweight Squat 27,000 lifts Muscle Ups 47,000 lifts Sit Ups 48,000 lifts One Arm Push Ups 11,000 lifts Burpees 9,000 lifts Crunches 28,000 lifts Neutral Grip Pull Ups 244 lifts Handstand Push Ups 9,000 lifts Single Leg Squat 14,000 lifts One Arm Pull Ups 330 lifts Toes To Bar 142 lifts Russian Twist 162 lifts Lying Leg Raise 126 lifts Hanging Leg Raise 196 lifts Diamond Pushups 248 lifts Lunge 6,000 lifts Inverted Row 125 lifts Glute Ham Raise 98 lifts Glute Bridge 137 lifts Back Extension 139 lifts

Olympic

Power Clean 394,000 lifts Clean and Jerk 145,000 lifts Snatch 149,000 lifts Push Press 101,000 lifts Clean 116,000 lifts Overhead Squat 12,000 lifts Clean and Press 104,000 lifts Hang Clean 490 lifts Power Snatch 6,000 lifts Push Jerk 14,000 lifts Thruster 17,000 lifts

Dumbbell

Dumbbell Bench Press 704,000 lifts Dumbbell Curl 571,000 lifts Dumbbell Shoulder Press 343,000 lifts Incline Dumbbell Bench Press 170,000 lifts Dumbbell Row 144,000 lifts Dumbbell Lateral Raise 97,000 lifts Dumbbell Hammer Curl 36,000 lifts Dumbbell Tricep Extension 36,000 lifts Goblet Squat 20,000 lifts Dumbbell Fly 45,000 lifts Arnold Press 12,000 lifts Dumbbell Bulgarian Split Squat 14,000 lifts Dumbbell Shrug 48,000 lifts Dumbbell Lunge 37,000 lifts Dumbbell Front Raise 35,000 lifts Lying Dumbbell Tricep Extension 16,000 lifts Dumbbell Romanian Deadlift 493 lifts Dumbbell Tricep Kickback 267 lifts Dumbbell Concentration Curl 28,000 lifts Incline Dumbbell Curl 7,000 lifts Incline Dumbbell Fly 15,000 lifts Dumbbell Floor Press 330 lifts Dumbbell Pullover 6,000 lifts Decline Dumbbell Bench Press 4,000 lifts Chest Supported Dumbbell Row 131 lifts Dumbbell Reverse Fly 4,000 lifts

Machine

Sled Leg Press 285,000 lifts Chest Press 51,000 lifts Horizontal Leg Press 165,000 lifts Leg Extension 100,000 lifts Machine Shoulder Press 23,000 lifts Calf Raise 57,000 lifts Pec Deck Fly 16,000 lifts Vertical Leg Press 14,000 lifts Hack Squat 12,000 lifts Lying Leg Curl 31,000 lifts Seated Leg Curl 40,000 lifts Seated Calf Raise 8,000 lifts Hip Abduction 8,000 lifts Hip Adduction 5,000 lifts

Cable

Lat Pulldown 232,000 lifts Tricep Pushdown 69,000 lifts Seated Cable Row 35,000 lifts Tricep Rope Pushdown 49,000 lifts Cable Curl 362 lifts Face Pull 11,000 lifts Cable Fly 10,000 lifts Cable Lateral Raise 238 lifts Cable Pull Through 57 lifts One Arm Cable Curl 84 lifts Cable Crunch 113 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 Bodyweight Squat Muscle Ups Sit Ups One Arm Push Ups Burpees Crunches Neutral Grip Pull Ups Handstand Push Ups Single Leg Squat One Arm Pull Ups Toes To Bar Russian Twist Lying Leg Raise Hanging Leg Raise Diamond Pushups Lunge Inverted Row Glute Ham Raise Glute Bridge

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