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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 based on 2,000 lifts by Strength Level users.

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 -49 lb 3 +4 lb 21 +77 lb 46 +168 lb 75 +273 lb
120 < 1 -44 lb 5 +14 lb 24 +93 lb 48 +190 lb 75 +300 lb
130 < 1 -39 lb 7 +25 lb 26 +109 lb 49 +211 lb 76 +325 lb
140 < 1 -33 lb 9 +35 lb 27 +124 lb 50 +231 lb 75 +350 lb
150 < 1 -27 lb 10 +45 lb 28 +138 lb 50 +249 lb 75 +373 lb
160 < 1 -21 lb 11 +55 lb 29 +152 lb 51 +267 lb 74 +395 lb
170 < 1 -16 lb 12 +64 lb 30 +165 lb 51 +284 lb 74 +415 lb
180 < 1 -10 lb 13 +73 lb 30 +178 lb 51 +301 lb 73 +435 lb
190 1 -5 lb 13 +81 lb 30 +190 lb 50 +316 lb 72 +454 lb
200 2 +0 lb 14 +90 lb 31 +201 lb 50 +331 lb 71 +472 lb
210 2 +5 lb 14 +98 lb 31 +212 lb 50 +345 lb 70 +489 lb
220 3 +10 lb 15 +105 lb 31 +223 lb 49 +359 lb 69 +506 lb
230 4 +14 lb 15 +113 lb 31 +233 lb 49 +372 lb 68 +521 lb
240 4 +19 lb 15 +120 lb 31 +243 lb 49 +384 lb 68 +536 lb
250 5 +23 lb 16 +126 lb 31 +252 lb 48 +396 lb 67 +551 lb
260 5 +27 lb 16 +133 lb 31 +261 lb 48 +408 lb 66 +565 lb
270 5 +31 lb 16 +139 lb 30 +270 lb 47 +419 lb 65 +578 lb
280 5 +34 lb 16 +144 lb 30 +278 lb 46 +429 lb 64 +590 lb
290 6 +38 lb 16 +150 lb 30 +285 lb 46 +439 lb 63 +603 lb
300 6 +41 lb 16 +155 lb 30 +293 lb 45 +449 lb 62 +614 lb
310 6 +44 lb 16 +160 lb 30 +300 lb 45 +458 lb 61 +626 lb
All < 1 10 30 54 82

These male standards were last updated 21 hours ago and are based on 760 filtered lifts.

Female Back Extension Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -6 lb 12 +34 lb 28 +84 lb 48 +142 lb 69 +206 lb
100 < 1 -6 lb 11 +36 lb 27 +88 lb 45 +149 lb 65 +215 lb
110 < 1 -7 lb 11 +37 lb 25 +91 lb 42 +154 lb 61 +222 lb
120 < 1 -8 lb 10 +38 lb 24 +94 lb 40 +158 lb 57 +228 lb
130 < 1 -9 lb 10 +38 lb 23 +96 lb 38 +162 lb 54 +233 lb
140 < 1 -11 lb 9 +38 lb 21 +97 lb 36 +165 lb 51 +237 lb
150 < 1 -13 lb 9 +37 lb 20 +98 lb 34 +167 lb 49 +241 lb
160 < 1 -16 lb 8 +36 lb 19 +98 lb 32 +168 lb 46 +243 lb
170 < 1 -18 lb 8 +34 lb 18 +98 lb 30 +169 lb 44 +246 lb
180 < 1 -21 lb 7 +33 lb 17 +97 lb 29 +170 lb 42 +247 lb
190 < 1 -24 lb 6 +31 lb 16 +96 lb 27 +170 lb 40 +249 lb
200 < 1 -28 lb 6 +28 lb 15 +95 lb 26 +170 lb 38 +249 lb
210 < 1 -31 lb 5 +26 lb 14 +93 lb 25 +169 lb 36 +250 lb
220 < 1 -35 lb 5 +23 lb 13 +91 lb 23 +168 lb 35 +250 lb
230 < 1 -39 lb 4 +20 lb 12 +89 lb 22 +167 lb 33 +250 lb
240 < 1 -43 lb 4 +17 lb 11 +87 lb 21 +166 lb 32 +249 lb
250 < 1 -47 lb 3 +13 lb 11 +84 lb 20 +164 lb 30 +248 lb
260 < 1 -51 lb 3 +9 lb 10 +81 lb 19 +162 lb 29 +247 lb
All < 1 8 21 37 54

These female standards were last updated 21 hours ago and are based on 187 filtered lifts.

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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 12,363,000 lifts Squat 7,141,000 lifts Deadlift 7,251,000 lifts Shoulder Press 1,810,000 lifts Military Press 271,000 lifts Barbell Curl 862,000 lifts Incline Bench Press 405,000 lifts Front Squat 608,000 lifts Bent Over Row 567,000 lifts Hex Bar Deadlift 293,000 lifts Sumo Deadlift 142,000 lifts Hip Thrust 171,000 lifts Romanian Deadlift 173,000 lifts EZ Bar Curl 47,000 lifts Close Grip Bench Press 74,000 lifts Barbell Shrug 102,000 lifts Seated Shoulder Press 38,000 lifts Preacher Curl 66,000 lifts Rack Pull 63,000 lifts Tricep Extension 69,000 lifts Decline Bench Press 92,000 lifts T-Bar Row 71,000 lifts Box Squat 46,000 lifts Pendlay Row 77,000 lifts Floor Press 39,000 lifts Barbell Lunge 36,000 lifts Good Morning 51,000 lifts Upright Row 69,000 lifts Reverse Barbell Curl 23,000 lifts Wrist Curl 35,000 lifts Bulgarian Split Squat 35,000 lifts Stiff Legged Deadlift 41,000 lifts Reverse Wrist Curl 27,000 lifts Lying Tricep Extension 63,000 lifts Zercher Squat 37,000 lifts Split Squat 28,000 lifts Reverse Grip Bench Press 28,000 lifts Landmine Squat 28,000 lifts

Bodyweight

Pull Ups 1,003,000 lifts Push Ups 490,000 lifts Dips 401,000 lifts Chin Ups 228,000 lifts Bodyweight Squat 40,000 lifts Single Leg Squat 19,000 lifts Sit Ups 57,000 lifts Crunches 32,000 lifts Muscle Ups 54,000 lifts Neutral Grip Pull Ups 3,000 lifts Diamond Pushups 4,000 lifts Handstand Push Ups 12,000 lifts Burpees 12,000 lifts One Arm Push Ups 15,000 lifts Hanging Leg Raise 2,000 lifts One Arm Pull Ups 4,000 lifts Back Extension 2,000 lifts Lying Leg Raise 1,000 lifts Toes To Bar 1,000 lifts Lunge 9,000 lifts Inverted Row 1,000 lifts Glute Bridge 2,000 lifts Glute Ham Raise 733 lifts Russian Twist 2,000 lifts

Olympic

Power Clean 456,000 lifts Clean and Jerk 187,000 lifts Snatch 191,000 lifts Overhead Squat 43,000 lifts Clean 153,000 lifts Hang Clean 33,000 lifts Push Press 137,000 lifts Power Snatch 34,000 lifts Push Jerk 41,000 lifts Clean and Press 133,000 lifts Thruster 46,000 lifts

Dumbbell

Dumbbell Bench Press 898,000 lifts Dumbbell Curl 692,000 lifts Dumbbell Shoulder Press 440,000 lifts Incline Dumbbell Bench Press 243,000 lifts Dumbbell Hammer Curl 77,000 lifts Dumbbell Row 192,000 lifts Goblet Squat 57,000 lifts Dumbbell Lateral Raise 201,000 lifts Dumbbell Fly 77,000 lifts Arnold Press 43,000 lifts Dumbbell Shrug 79,000 lifts Dumbbell Lunge 69,000 lifts Dumbbell Tricep Extension 66,000 lifts Dumbbell Bulgarian Split Squat 45,000 lifts Incline Dumbbell Curl 36,000 lifts Dumbbell Romanian Deadlift 30,000 lifts Dumbbell Front Raise 60,000 lifts Dumbbell Tricep Kickback 26,000 lifts Dumbbell Concentration Curl 55,000 lifts Dumbbell Pullover 32,000 lifts Incline Dumbbell Fly 42,000 lifts Dumbbell Floor Press 27,000 lifts Lying Dumbbell Tricep Extension 40,000 lifts Chest Supported Dumbbell Row 24,000 lifts Decline Dumbbell Bench Press 29,000 lifts Dumbbell Reverse Fly 28,000 lifts

Machine

Sled Leg Press 414,000 lifts Horizontal Leg Press 226,000 lifts Chest Press 105,000 lifts Leg Extension 147,000 lifts Machine Shoulder Press 59,000 lifts Calf Raise 93,000 lifts Pec Deck Fly 51,000 lifts Hack Squat 45,000 lifts Seated Leg Curl 73,000 lifts Lying Leg Curl 64,000 lifts Vertical Leg Press 94,000 lifts Seated Calf Raise 37,000 lifts Hip Abduction 37,000 lifts Hip Adduction 33,000 lifts

Cable

Lat Pulldown 299,000 lifts Seated Cable Row 79,000 lifts Tricep Pushdown 107,000 lifts Face Pull 39,000 lifts Tricep Rope Pushdown 81,000 lifts Cable Fly 37,000 lifts Cable Curl 27,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Crunch 25,000 lifts Cable Pull Through 24,000 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 Single Leg Squat Sit Ups Crunches Muscle Ups Neutral Grip Pull Ups Diamond Pushups Handstand Push Ups Burpees One Arm Push Ups Hanging Leg Raise One Arm Pull Ups Lying Leg Raise Toes To Bar Lunge Inverted Row Glute Bridge Glute Ham Raise Russian Twist

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