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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 3,000 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 -63 lb < 1 -4 lb 23 +83 lb 54 +197 lb 90 +329 lb
120 < 1 -60 lb 3 +5 lb 25 +98 lb 55 +218 lb 89 +356 lb
130 < 1 -57 lb 5 +13 lb 26 +112 lb 55 +237 lb 88 +381 lb
140 < 1 -54 lb 6 +21 lb 27 +126 lb 55 +256 lb 87 +405 lb
150 < 1 -51 lb 7 +29 lb 28 +139 lb 55 +274 lb 86 +427 lb
160 < 1 -48 lb 8 +37 lb 29 +151 lb 55 +291 lb 85 +449 lb
170 < 1 -45 lb 9 +44 lb 29 +162 lb 55 +307 lb 83 +469 lb
180 < 1 -42 lb 9 +51 lb 29 +173 lb 54 +322 lb 82 +488 lb
190 < 1 -39 lb 10 +58 lb 30 +184 lb 54 +336 lb 80 +506 lb
200 < 1 -36 lb 10 +64 lb 30 +194 lb 53 +350 lb 79 +523 lb
210 < 1 -33 lb 10 +70 lb 30 +203 lb 52 +363 lb 78 +539 lb
220 < 1 -31 lb 11 +76 lb 29 +212 lb 52 +375 lb 76 +555 lb
230 < 1 -28 lb 11 +81 lb 29 +221 lb 51 +387 lb 75 +569 lb
240 < 1 -26 lb 11 +86 lb 29 +229 lb 50 +398 lb 73 +583 lb
250 < 1 -24 lb 11 +91 lb 29 +237 lb 50 +409 lb 72 +597 lb
260 < 1 -22 lb 12 +95 lb 29 +244 lb 49 +419 lb 71 +610 lb
270 < 1 -21 lb 12 +100 lb 28 +251 lb 48 +429 lb 70 +622 lb
280 < 1 -19 lb 12 +104 lb 28 +258 lb 47 +438 lb 68 +634 lb
290 < 1 -18 lb 12 +108 lb 28 +264 lb 47 +447 lb 67 +645 lb
300 < 1 -17 lb 12 +111 lb 28 +270 lb 46 +455 lb 66 +656 lb
310 < 1 -15 lb 12 +114 lb 27 +276 lb 45 +463 lb 65 +666 lb
All < 1 7 29 57 90

These male standards were last updated 2 days ago and are based on 885 filtered lifts.

Female Back Extension Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -24 lb 6 +14 lb 22 +64 lb 41 +123 lb 63 +188 lb
100 < 1 -23 lb 7 +18 lb 22 +70 lb 40 +132 lb 61 +200 lb
110 < 1 -22 lb 7 +21 lb 21 +76 lb 39 +141 lb 58 +211 lb
120 < 1 -22 lb 7 +24 lb 21 +81 lb 37 +148 lb 56 +221 lb
130 < 1 -22 lb 7 +26 lb 20 +85 lb 36 +154 lb 53 +229 lb
140 < 1 -22 lb 7 +27 lb 20 +89 lb 35 +160 lb 51 +237 lb
150 < 1 -23 lb 7 +29 lb 19 +92 lb 33 +165 lb 49 +243 lb
160 < 1 -24 lb 7 +29 lb 18 +94 lb 32 +169 lb 47 +249 lb
170 < 1 -25 lb 7 +30 lb 18 +96 lb 31 +173 lb 45 +255 lb
180 < 1 -26 lb 7 +30 lb 17 +98 lb 30 +176 lb 44 +259 lb
190 < 1 -28 lb 6 +30 lb 16 +99 lb 29 +179 lb 42 +263 lb
200 < 1 -30 lb 6 +29 lb 16 +100 lb 28 +181 lb 41 +267 lb
210 < 1 -32 lb 6 +28 lb 15 +101 lb 27 +183 lb 39 +270 lb
220 < 1 -34 lb 5 +27 lb 14 +101 lb 26 +184 lb 38 +273 lb
230 < 1 -37 lb 5 +26 lb 14 +101 lb 25 +185 lb 36 +275 lb
240 < 1 -39 lb 5 +24 lb 13 +100 lb 24 +186 lb 35 +277 lb
250 < 1 -42 lb 4 +23 lb 12 +100 lb 23 +186 lb 34 +278 lb
260 < 1 -45 lb 4 +21 lb 12 +99 lb 22 +187 lb 33 +279 lb
All < 1 6 19 36 55

These female standards were last updated 2 days ago and are based on 208 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 13,168,000 lifts Squat 7,555,000 lifts Deadlift 7,635,000 lifts Shoulder Press 1,893,000 lifts Barbell Curl 905,000 lifts Military Press 313,000 lifts Incline Bench Press 434,000 lifts Front Squat 638,000 lifts Bent Over Row 597,000 lifts Hex Bar Deadlift 316,000 lifts Sumo Deadlift 161,000 lifts Romanian Deadlift 185,000 lifts EZ Bar Curl 58,000 lifts Close Grip Bench Press 83,000 lifts Hip Thrust 184,000 lifts Seated Shoulder Press 43,000 lifts Floor Press 44,000 lifts Barbell Shrug 108,000 lifts Lying Tricep Extension 66,000 lifts Barbell Lunge 39,000 lifts Decline Bench Press 96,000 lifts Preacher Curl 69,000 lifts Good Morning 53,000 lifts Bulgarian Split Squat 38,000 lifts Box Squat 50,000 lifts Tricep Extension 72,000 lifts Rack Pull 67,000 lifts Stiff Legged Deadlift 44,000 lifts Upright Row 72,000 lifts Pendlay Row 81,000 lifts T-Bar Row 74,000 lifts Split Squat 30,000 lifts Zercher Squat 40,000 lifts Wrist Curl 37,000 lifts Reverse Barbell Curl 24,000 lifts Landmine Squat 29,000 lifts Reverse Grip Bench Press 29,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Pull Ups 1,079,000 lifts Push Ups 552,000 lifts Dips 428,000 lifts Chin Ups 250,000 lifts Bodyweight Squat 51,000 lifts Sit Ups 62,000 lifts Single Leg Squat 24,000 lifts Diamond Pushups 9,000 lifts One Arm Push Ups 19,000 lifts Muscle Ups 58,000 lifts One Arm Pull Ups 6,000 lifts Glute Bridge 3,000 lifts Handstand Push Ups 15,000 lifts Inverted Row 3,000 lifts Crunches 35,000 lifts Neutral Grip Pull Ups 5,000 lifts Burpees 14,000 lifts Hanging Leg Raise 4,000 lifts Back Extension 3,000 lifts Lying Leg Raise 2,000 lifts Russian Twist 3,000 lifts Toes To Bar 2,000 lifts Lunge 10,000 lifts Glute Ham Raise 1,000 lifts

Olympic

Power Clean 472,000 lifts Snatch 197,000 lifts Push Press 143,000 lifts Clean 157,000 lifts Clean and Jerk 194,000 lifts Clean and Press 135,000 lifts Overhead Squat 46,000 lifts Hang Clean 37,000 lifts Push Jerk 42,000 lifts Thruster 47,000 lifts Power Snatch 36,000 lifts

Dumbbell

Dumbbell Curl 764,000 lifts Dumbbell Bench Press 971,000 lifts Dumbbell Shoulder Press 477,000 lifts Incline Dumbbell Bench Press 261,000 lifts Dumbbell Row 209,000 lifts Dumbbell Lateral Raise 211,000 lifts Goblet Squat 66,000 lifts Dumbbell Concentration Curl 58,000 lifts Dumbbell Hammer Curl 88,000 lifts Dumbbell Fly 83,000 lifts Dumbbell Floor Press 33,000 lifts Dumbbell Shrug 84,000 lifts Arnold Press 47,000 lifts Dumbbell Bulgarian Split Squat 50,000 lifts Lying Dumbbell Tricep Extension 42,000 lifts Dumbbell Tricep Extension 72,000 lifts Dumbbell Romanian Deadlift 34,000 lifts Dumbbell Lunge 75,000 lifts Dumbbell Front Raise 63,000 lifts Dumbbell Tricep Kickback 28,000 lifts Incline Dumbbell Curl 38,000 lifts Incline Dumbbell Fly 43,000 lifts Dumbbell Pullover 34,000 lifts Dumbbell Reverse Fly 30,000 lifts Chest Supported Dumbbell Row 25,000 lifts Decline Dumbbell Bench Press 30,000 lifts

Machine

Sled Leg Press 434,000 lifts Leg Extension 155,000 lifts Chest Press 115,000 lifts Calf Raise 97,000 lifts Pec Deck Fly 54,000 lifts Machine Shoulder Press 63,000 lifts Lying Leg Curl 66,000 lifts Horizontal Leg Press 235,000 lifts Hack Squat 48,000 lifts Seated Leg Curl 75,000 lifts Vertical Leg Press 97,000 lifts Hip Abduction 38,000 lifts Hip Adduction 34,000 lifts Seated Calf Raise 38,000 lifts

Cable

Lat Pulldown 313,000 lifts Tricep Pushdown 112,000 lifts Seated Cable Row 84,000 lifts Tricep Rope Pushdown 84,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Cable Lateral Raise 24,000 lifts Cable Curl 28,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 26,000 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 Sit Ups Single Leg Squat Diamond Pushups One Arm Push Ups Muscle Ups One Arm Pull Ups Glute Bridge Handstand Push Ups Inverted Row Crunches Neutral Grip Pull Ups Burpees Hanging Leg Raise Lying Leg Raise Russian Twist Toes To Bar Lunge Glute Ham Raise