Bent Over Row

Bent Over Row Standards

Measured in lb

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

Our community Bent Over Row standards are based on 1,159,000 lifts by Strength Level users

Male Bent Over Row Standards (lb)

Entire Community

Strength Level Weight
Beginner 89 lb
Novice 133 lb
Intermediate 188 lb
Advanced 253 lb
Elite 323 lb
Strength Level Bodyweight Ratio
Beginner 0.50x
Novice 0.75x
Intermediate 1.00x
Advanced 1.50x
Elite 1.75x

How much should I be able to Bent Over Row? (lb)

What is the average Bent Over Row? The average Bent Over Row weight for a male lifter is 188 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Bent Over Row? Male beginners should aim to lift 89 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 46 74 111 156 206
120 54 85 124 171 223
130 62 95 137 186 240
140 70 105 148 200 255
150 78 115 160 213 271
160 86 124 171 226 285
170 94 134 182 238 299
180 102 143 193 251 313
190 109 152 203 262 326
200 117 160 213 274 338
210 124 169 223 285 351
220 131 177 232 295 362
230 138 185 242 306 374
240 145 193 251 316 385
250 152 201 259 326 396
260 158 208 268 335 407
270 165 216 276 345 417
280 171 223 285 354 427
290 177 230 293 363 437
300 183 237 301 372 447
310 189 244 308 380 456
Age Beg. Nov. Int. Adv. Elite
15 76 113 160 215 275
20 87 130 183 246 315
25 89 133 188 253 323
30 89 133 188 253 323
35 89 133 188 253 323
40 89 133 188 253 323
45 85 126 179 240 307
50 80 119 168 225 288
55 74 110 155 208 266
60 67 100 141 190 243
65 61 90 128 172 220
70 54 81 115 154 197
75 49 73 103 138 176
80 44 65 92 123 158
85 39 58 82 110 141
90 35 52 74 100 127

How many sets and reps of Bent Over Row should I do?

These are the most popular Bent Over Row workouts done by male lifters:

5x5 24%
3x10 11%
3x8 9%
3x5 8%
4x10 5%

Calculate Your Strength Level

lb
lb
years old

Female Bent Over Row Standards (lb)

Entire Community

Strength Level Weight
Beginner 34 lb
Novice 58 lb
Intermediate 91 lb
Advanced 130 lb
Elite 175 lb
Strength Level Bodyweight Ratio
Beginner 0.25x
Novice 0.40x
Intermediate 0.65x
Advanced 0.90x
Elite 1.20x

How much should I be able to Bent Over Row? (lb)

What is the average Bent Over Row? The average Bent Over Row weight for a female lifter is 91 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Bent Over Row? Female beginners should aim to lift 34 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 23 42 70 104 143
100 25 46 74 109 149
110 28 49 79 115 155
120 30 52 82 119 161
130 32 55 86 124 166
140 34 58 90 128 171
150 36 61 93 132 175
160 38 63 96 136 180
170 40 66 99 139 184
180 42 68 102 143 188
190 44 70 105 146 192
200 46 73 108 149 195
210 47 75 110 152 199
220 49 77 113 155 202
230 51 79 115 158 205
240 52 81 117 161 208
250 54 83 120 163 211
260 55 84 122 166 214
Age Beg. Nov. Int. Adv. Elite
15 29 50 77 111 149
20 33 57 88 127 170
25 34 58 91 130 175
30 34 58 91 130 175
35 34 58 91 130 175
40 34 58 91 130 175
45 32 55 86 124 166
50 30 52 81 116 155
55 28 48 75 107 144
60 25 44 68 98 131
65 23 40 62 88 119
70 21 35 55 79 106
75 18 32 49 71 95
80 17 28 44 63 85
85 15 25 40 57 76
90 13 23 36 51 69

How many sets and reps of Bent Over Row should I do?

These are the most popular Bent Over Row workouts done by female lifters:

5x5 18%
3x10 15%
3x8 9%
3x12 7%
4x10 7%

Calculate Your Strength Level

lb
lb
years old

Recommended Program

For Bent Over Row we recommend following the Full Body Powerbuilding Split program on Boostcamp.

Boostcamp is a free fitness app with the world's greatest workout programs to help you build strength and muscle.

Download Boostcamp for free on iOS and Android.

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The Strength Level Calculator can show your exact level of strength at any bodyweight.

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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.