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 1,575,373 lifts by Strength Level users

Male Bent Over Row Standards (lb)

Entire Community

Strength LevelWeight
Beginner89 lb
Novice133 lb
Intermediate188 lb
Advanced253 lb
Elite323 lb
Strength LevelBodyweight Ratio
Beginner0.50x
Novice0.75x
Intermediate1.00x
Advanced1.50x
Elite1.75x

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

BWBeg.Nov.Int.Adv.Elite
1104674111156206
1205485124171223
1306295137186240
14070105148200255
15078115160213271
16086124171226285
17094134182238299
180102143193251313
190109152203262326
200117160213274338
210124169223285351
220131177232295362
230138185242306374
240145193251316385
250152201259326396
260158208268335407
270165216276345417
280171223285354427
290177230293363437
300183237301372447
310189244308380456
AgeBeg.Nov.Int.Adv.Elite
1576113160215275
2087130183246315
2589133188253323
3089133188253323
3589133188253323
4089133188253323
4585126179240307
5080119168225288
5574110155208266
6067100141190243
656190128172220
705481115154197
754973103138176
80446592123158
85395882110141
90355274100127

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 22%
3x10 12%
3x8 9%
3x5 7%
4x10 6%

Calculate Your Strength Level

lb
lb
years old

Female Bent Over Row Standards (lb)

Entire Community

Strength LevelWeight
Beginner34 lb
Novice58 lb
Intermediate91 lb
Advanced130 lb
Elite175 lb
Strength LevelBodyweight Ratio
Beginner0.25x
Novice0.40x
Intermediate0.65x
Advanced0.90x
Elite1.20x

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

BWBeg.Nov.Int.Adv.Elite
90234270104143
100254674109149
110284979115155
120305282119161
130325586124166
140345890128171
150366193132175
160386396136180
170406699139184
1804268102143188
1904470105146192
2004673108149195
2104775110152199
2204977113155202
2305179115158205
2405281117161208
2505483120163211
2605584122166214
AgeBeg.Nov.Int.Adv.Elite
15295077111149
20335788127170
25345891130175
30345891130175
35345891130175
40345891130175
45325586124166
50305281116155
55284875107144
6025446898131
6523406288119
7021355579106
751832497195
801728446385
851525405776
901323365169

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:

3x10 17%
5x5 16%
3x8 10%
4x10 7%
3x12 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.

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Rate Your Lifts Against Other People

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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.