Back Extension Standards

Measured in 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 3,000 lifts by Strength Level users.

♂ Male
♀ Female
Kilograms (kg)
Pounds (lb)

Male Back Extension Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
110 < 1 -63 lb < 1 -5 lb 22 +79 lb 52 +188 lb 86 +314 lb
120 < 1 -60 lb 3 +4 lb 24 +94 lb 53 +209 lb 86 +341 lb
130 < 1 -57 lb 5 +12 lb 25 +108 lb 53 +229 lb 85 +367 lb
140 < 1 -53 lb 6 +21 lb 27 +122 lb 54 +248 lb 84 +391 lb
150 < 1 -50 lb 7 +29 lb 27 +135 lb 54 +266 lb 83 +414 lb
160 < 1 -46 lb 8 +37 lb 28 +147 lb 54 +283 lb 82 +435 lb
170 < 1 -43 lb 9 +44 lb 29 +159 lb 53 +299 lb 81 +455 lb
180 < 1 -39 lb 9 +51 lb 29 +171 lb 53 +314 lb 80 +474 lb
190 < 1 -36 lb 10 +58 lb 29 +181 lb 52 +329 lb 78 +493 lb
200 < 1 -33 lb 10 +65 lb 29 +192 lb 52 +343 lb 77 +510 lb
210 < 1 -30 lb 11 +71 lb 29 +201 lb 51 +356 lb 76 +527 lb
220 < 1 -27 lb 11 +77 lb 29 +211 lb 51 +369 lb 74 +542 lb
230 < 1 -24 lb 11 +83 lb 29 +219 lb 50 +381 lb 73 +557 lb
240 < 1 -22 lb 12 +88 lb 29 +228 lb 50 +392 lb 72 +572 lb
250 < 1 -20 lb 12 +94 lb 29 +236 lb 49 +403 lb 71 +585 lb
260 < 1 -17 lb 12 +98 lb 29 +244 lb 48 +413 lb 70 +598 lb
270 < 1 -15 lb 12 +103 lb 28 +251 lb 48 +423 lb 68 +611 lb
280 < 1 -13 lb 12 +107 lb 28 +258 lb 47 +433 lb 67 +623 lb
290 < 1 -12 lb 12 +111 lb 28 +264 lb 46 +442 lb 66 +634 lb
300 < 1 -10 lb 12 +115 lb 28 +271 lb 46 +451 lb 65 +645 lb
310 < 1 -9 lb 12 +119 lb 27 +277 lb 45 +459 lb 64 +656 lb
All < 1 7 29 56 88

These male standards were last updated 3 days ago and are based on 1,000 filtered lifts.

lb
reps

Female Back Extension Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -17 lb 9 +23 lb 25 +73 lb 45 +133 lb 67 +199 lb
100 < 1 -17 lb 9 +25 lb 24 +78 lb 43 +140 lb 63 +208 lb
110 < 1 -17 lb 9 +27 lb 23 +82 lb 40 +146 lb 60 +217 lb
120 < 1 -18 lb 8 +28 lb 22 +85 lb 38 +152 lb 56 +224 lb
130 < 1 -19 lb 8 +29 lb 21 +88 lb 36 +156 lb 54 +230 lb
140 < 1 -21 lb 8 +29 lb 20 +90 lb 35 +160 lb 51 +235 lb
150 < 1 -22 lb 7 +29 lb 19 +91 lb 33 +163 lb 48 +240 lb
160 < 1 -24 lb 7 +28 lb 18 +92 lb 31 +165 lb 46 +244 lb
170 < 1 -27 lb 6 +27 lb 17 +93 lb 30 +167 lb 44 +247 lb
180 < 1 -29 lb 6 +26 lb 16 +93 lb 29 +169 lb 42 +250 lb
190 < 1 -32 lb 6 +24 lb 15 +92 lb 27 +170 lb 40 +252 lb
200 < 1 -35 lb 5 +23 lb 14 +92 lb 26 +170 lb 39 +254 lb
210 < 1 -38 lb 5 +21 lb 13 +91 lb 25 +170 lb 37 +255 lb
220 < 1 -41 lb 4 +18 lb 13 +90 lb 24 +170 lb 35 +256 lb
230 < 1 -45 lb 4 +16 lb 12 +88 lb 23 +170 lb 34 +256 lb
240 < 1 -48 lb 3 +13 lb 11 +86 lb 22 +169 lb 33 +257 lb
250 < 1 -52 lb 3 +10 lb 11 +84 lb 21 +168 lb 31 +256 lb
260 < 1 -56 lb 2 +7 lb 10 +82 lb 20 +167 lb 30 +256 lb
All < 1 7 20 36 54

These female standards were last updated 3 days ago and are based on 255 filtered lifts.

lb
reps

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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 13,342,000 lifts Squat 7,645,000 lifts Deadlift 7,719,000 lifts Shoulder Press 1,914,000 lifts Barbell Curl 916,000 lifts Military Press 321,000 lifts Bent Over Row 604,000 lifts Incline Bench Press 440,000 lifts Front Squat 645,000 lifts Hex Bar Deadlift 320,000 lifts Sumo Deadlift 165,000 lifts Hip Thrust 187,000 lifts EZ Bar Curl 60,000 lifts Romanian Deadlift 188,000 lifts Close Grip Bench Press 85,000 lifts Barbell Shrug 109,000 lifts Lying Tricep Extension 67,000 lifts Seated Shoulder Press 44,000 lifts Pendlay Row 82,000 lifts Stiff Leg Deadlift 44,000 lifts Floor Press 45,000 lifts Decline Bench Press 97,000 lifts Rack Pull 68,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Box Squat 51,000 lifts Bulgarian Split Squat 38,000 lifts Zercher Squat 41,000 lifts Reverse Barbell Curl 24,000 lifts Upright Row 72,000 lifts Landmine Squat 29,000 lifts Reverse Wrist Curl 28,000 lifts Wrist Curl 37,000 lifts Reverse Grip Bench Press 29,000 lifts Barbell Calf Raise Pin Squat Strict Curl Spider Curl Pause Deadlift JM Press Wide Grip Bench Press Snatch Deadlift Shoulder Pin Press Bench Pin Press Behind The Neck Press Barbell Pullover Barbell Front Raise Wall Ball Neck Extension Neck Curl Barbell Reverse Lunge Barbell Glute Bridge Bodyweight Calf Raise Ab Wheel Rollout Single Leg Romanian Deadlift Paused Bench Press Single Leg Deadlift Z Press Belt Squat Reverse Curl Pause Squat Sumo Squat Barbell Hack Squat Bench Pull Yates Row Landmine Press Jefferson Deadlift Snatch Grip Deadlift Safety Bar Squat Deficit Deadlift Log Press

Bodyweight

Pull Ups 1,096,000 lifts Push Ups 564,000 lifts Dips 433,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Muscle Ups 59,000 lifts Handstand Push Ups 16,000 lifts Sit Ups 64,000 lifts Single Leg Squat 25,000 lifts Diamond Pushups 10,000 lifts Neutral Grip Pull Ups 5,000 lifts One Arm Pull Ups 7,000 lifts One Arm Push Ups 20,000 lifts Burpees 15,000 lifts Inverted Row 3,000 lifts Crunches 36,000 lifts Glute Bridge 3,000 lifts Russian Twist 3,000 lifts Back Extension 3,000 lifts Lunge 11,000 lifts Hanging Leg Raise 4,000 lifts Toes To Bar 2,000 lifts Lying Leg Raise 2,000 lifts Glute Ham Raise 1,000 lifts Pistol Squat Nordic Hamstring Curl Hanging Knee Raise Australian Pull Ups Ring Muscle Ups Reverse Lunge Reverse Crunches Bench Dips Ring Dips

Olympic

Power Clean 475,000 lifts Clean and Jerk 196,000 lifts Snatch 199,000 lifts Push Press 144,000 lifts Hang Clean 38,000 lifts Clean and Press 136,000 lifts Clean 158,000 lifts Overhead Squat 46,000 lifts Push Jerk 42,000 lifts Power Snatch 36,000 lifts Thruster 47,000 lifts Muscle Snatch Hang Power Clean Snatch Pull Clean High Pull Clean Pull Dumbbell Snatch Split Jerk

Dumbbell

Dumbbell Bench Press 985,000 lifts Dumbbell Curl 781,000 lifts Dumbbell Shoulder Press 485,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 213,000 lifts Dumbbell Lateral Raise 214,000 lifts Dumbbell Tricep Extension 74,000 lifts Goblet Squat 68,000 lifts Hammer Curl 90,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Floor Press 34,000 lifts Dumbbell Fly 85,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Front Raise 64,000 lifts Dumbbell Reverse Fly 30,000 lifts Arnold Press 48,000 lifts Dumbbell Tricep Kickback 29,000 lifts Dumbbell Pullover 35,000 lifts Chest Supported Dumbbell Row 25,000 lifts Incline Dumbbell Curl 38,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Incline Dumbbell Fly 43,000 lifts Decline Dumbbell Bench Press 30,000 lifts Incline Hammer Curl Tate Press Dumbbell Wrist Curl Dumbbell Side Bend Dumbbell Calf Raise Close Grip Dumbbell Bench Press Dumbbell Upright Row Zottman Curl Dumbbell Preacher Curl Dumbbell Z Press Renegade Row Dumbbell Bench Pull Dumbbell Deadlift Dumbbell Squat

Machine

Sled Leg Press 438,000 lifts Chest Press 116,000 lifts Leg Extension 156,000 lifts Horizontal Leg Press 236,000 lifts Machine Calf Raise 98,000 lifts Machine Chest Fly 54,000 lifts Machine Shoulder Press 63,000 lifts Seated Leg Curl 76,000 lifts Lying Leg Curl 67,000 lifts Hack Squat 48,000 lifts Vertical Leg Press 97,000 lifts Seated Calf Raise 38,000 lifts Hip Abduction 38,000 lifts Hip Adduction 34,000 lifts Machine Lateral Raise Sled Press Calf Raise Close Grip Lat Pulldown Viking Press Smith Machine Bench Press Single Leg Press Machine Reverse Fly Standing Leg Curl Machine Tricep Press Machine Back Extension Smith Machine Squat Machine Seated Crunch Machine Bicep Curl Machine Row Seated Dip Machine

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Cable Lateral Raise 25,000 lifts Cable Bicep Curl 29,000 lifts Cable Crunch 26,000 lifts Cable Pull Through 24,000 lifts One Arm Cable Bicep Curl 23,000 lifts Reverse Grip Tricep Pushdown Reverse Grip Lat Pulldown Cable Reverse Fly Cable Kickback Cable Crunches Cable Overhead Tricep Extension Cable Crossover Straight Arm Pulldown Cable Woodchoppers + 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 Handstand Push Ups Sit Ups Single Leg Squat Diamond Pushups Neutral Grip Pull Ups One Arm Pull Ups One Arm Push Ups Burpees Inverted Row Crunches Glute Bridge Russian Twist Lunge Hanging Leg Raise Toes To Bar Lying Leg Raise Glute Ham Raise Pistol Squat Nordic Hamstring Curl Hanging Knee Raise Australian Pull Ups Ring Muscle Ups Reverse Lunge Reverse Crunches Bench Dips Ring Dips

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