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Bent Over Row Standards (lb)

Bent over row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our bent over row standards are based on 500,000 lifts by Strength Level users.

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

BW Beg. Nov. Int. Adv. Elite
110 46 x0.42 74 x0.68 112 x1.02 157 x1.43 207 x1.88
120 54 x0.45 85 x0.71 125 x1.04 172 x1.43 224 x1.87
130 62 x0.48 95 x0.73 137 x1.05 186 x1.43 240 x1.85
140 70 x0.5 105 x0.75 149 x1.06 200 x1.43 256 x1.83
150 78 x0.52 115 x0.76 160 x1.07 213 x1.42 271 x1.81
160 86 x0.54 124 x0.78 171 x1.07 226 x1.41 285 x1.78
170 94 x0.55 133 x0.78 182 x1.07 238 x1.4 299 x1.76
180 101 x0.56 142 x0.79 193 x1.07 250 x1.39 313 x1.74
190 109 x0.57 151 x0.8 203 x1.07 262 x1.38 325 x1.71
200 116 x0.58 160 x0.8 213 x1.06 273 x1.37 338 x1.69
210 123 x0.59 168 x0.8 222 x1.06 284 x1.35 350 x1.67
220 130 x0.59 176 x0.8 232 x1.05 295 x1.34 362 x1.65
230 137 x0.6 184 x0.8 241 x1.05 305 x1.33 373 x1.62
240 144 x0.6 192 x0.8 250 x1.04 315 x1.31 384 x1.6
250 151 x0.6 200 x0.8 258 x1.03 325 x1.3 395 x1.58
260 157 x0.6 207 x0.8 267 x1.03 334 x1.29 406 x1.56
270 164 x0.61 214 x0.79 275 x1.02 344 x1.27 416 x1.54
280 170 x0.61 222 x0.79 283 x1.01 353 x1.26 426 x1.52
290 176 x0.61 229 x0.79 291 x1 362 x1.25 436 x1.5
300 182 x0.61 236 x0.79 299 x1 370 x1.23 445 x1.48
310 188 x0.61 242 x0.78 307 x0.99 379 x1.22 455 x1.47
All 89 133 188 253 323

These male standards were last updated a month ago and are based on 184,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Bent Over Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 22 x0.25 42 x0.47 69 x0.77 104 x1.15 143 x1.58
100 25 x0.25 46 x0.45 74 x0.74 109 x1.09 149 x1.49
110 27 x0.25 49 x0.44 78 x0.71 114 x1.04 155 x1.41
120 30 x0.25 52 x0.43 82 x0.68 119 x0.99 160 x1.33
130 32 x0.24 55 x0.42 85 x0.66 123 x0.95 165 x1.27
140 34 x0.24 57 x0.41 89 x0.63 127 x0.91 170 x1.21
150 36 x0.24 60 x0.4 92 x0.61 131 x0.87 174 x1.16
160 38 x0.24 63 x0.39 95 x0.59 135 x0.84 179 x1.12
170 40 x0.23 65 x0.38 98 x0.58 138 x0.81 183 x1.07
180 41 x0.23 67 x0.37 101 x0.56 141 x0.79 186 x1.04
190 43 x0.23 69 x0.37 104 x0.55 145 x0.76 190 x1
200 45 x0.22 72 x0.36 106 x0.53 148 x0.74 194 x0.97
210 47 x0.22 74 x0.35 109 x0.52 151 x0.72 197 x0.94
220 48 x0.22 76 x0.34 111 x0.51 154 x0.7 200 x0.91
230 50 x0.22 78 x0.34 114 x0.49 156 x0.68 203 x0.88
240 51 x0.21 79 x0.33 116 x0.48 159 x0.66 206 x0.86
250 53 x0.21 81 x0.33 118 x0.47 161 x0.65 209 x0.84
260 54 x0.21 83 x0.32 120 x0.46 164 x0.63 212 x0.82
All 33 58 90 129 173

These female standards were last updated a month ago and are based on 28,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

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.

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Exercise Comparisons

Compare bent over row versus one of the following exercises:

Bench Press Squat Deadlift Shoulder Press Barbell Curl Military Press Incline Bench Press Hex Bar Deadlift Sumo Deadlift Front Squat Hip Thrust Romanian Deadlift EZ Bar Curl Close Grip Bench Press T-Bar Row Barbell Shrug Rack Pull Seated Shoulder Press Preacher Curl Box Squat Decline Bench Press Pendlay Row Stiff Legged Deadlift Lying Tricep Extension Upright Row Tricep Extension Floor Press Barbell Lunge Wrist Curl Reverse Barbell Curl Bulgarian Split Squat Reverse Wrist Curl Good Morning Landmine Squat Zercher Squat Split Squat Reverse Grip Bench Press