Bent Over Row Standards (kg)

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 305,000 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 (kg)

BW Beg. Nov. Int. Adv. Elite
50 21 x0.42 34 x0.68 51 x1.03 72 x1.44 95 x1.9
55 25 x0.46 39 x0.71 58 x1.05 79 x1.44 104 x1.88
60 29 x0.48 44 x0.74 64 x1.06 86 x1.44 111 x1.86
65 33 x0.51 49 x0.75 69 x1.07 93 x1.43 119 x1.83
70 37 x0.53 54 x0.77 75 x1.07 99 x1.42 126 x1.8
75 41 x0.54 58 x0.78 80 x1.07 106 x1.41 133 x1.77
80 44 x0.55 63 x0.78 85 x1.07 111 x1.39 140 x1.75
85 48 x0.56 67 x0.79 90 x1.06 117 x1.38 146 x1.72
90 51 x0.57 71 x0.79 95 x1.06 123 x1.36 152 x1.69
95 55 x0.58 75 x0.79 100 x1.05 128 x1.35 158 x1.66
100 58 x0.58 79 x0.79 104 x1.04 133 x1.33 164 x1.64
105 61 x0.59 83 x0.79 109 x1.04 138 x1.31 169 x1.61
110 65 x0.59 87 x0.79 113 x1.03 143 x1.3 175 x1.59
115 68 x0.59 90 x0.79 117 x1.02 148 x1.28 180 x1.56
120 71 x0.59 94 x0.78 121 x1.01 152 x1.27 185 x1.54
125 74 x0.59 97 x0.78 125 x1 157 x1.25 190 x1.52
130 77 x0.59 101 x0.78 129 x0.99 161 x1.24 195 x1.5
135 80 x0.59 104 x0.77 133 x0.98 165 x1.22 199 x1.48
140 83 x0.59 107 x0.77 137 x0.98 169 x1.21 204 x1.46
All 40 60 85 114 146

These male standards were last updated a week ago and are based on 127,000 filtered lifts.

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

Female Bent Over Row Standards (kg)

BW Beg. Nov. Int. Adv. Elite
40 10 x0.24 18 x0.46 31 x0.77 46 x1.15 64 x1.59
45 11 x0.24 20 x0.45 33 x0.73 49 x1.08 67 x1.48
50 12 x0.24 22 x0.43 35 x0.7 51 x1.02 70 x1.39
55 13 x0.24 23 x0.42 37 x0.67 53 x0.97 72 x1.31
60 14 x0.23 24 x0.41 38 x0.64 55 x0.92 75 x1.24
65 15 x0.23 26 x0.4 40 x0.62 57 x0.88 77 x1.18
70 16 x0.23 27 x0.39 42 x0.59 59 x0.85 79 x1.13
75 17 x0.23 28 x0.38 43 x0.57 61 x0.81 81 x1.08
80 18 x0.22 29 x0.37 44 x0.56 63 x0.78 83 x1.04
85 19 x0.22 30 x0.36 46 x0.54 64 x0.75 85 x1
90 20 x0.22 31 x0.35 47 x0.52 66 x0.73 86 x0.96
95 20 x0.21 32 x0.34 48 x0.51 67 x0.71 88 x0.93
100 21 x0.21 33 x0.33 49 x0.49 68 x0.68 90 x0.9
105 22 x0.21 34 x0.33 51 x0.48 70 x0.66 91 x0.87
110 23 x0.2 35 x0.32 52 x0.47 71 x0.65 93 x0.84
115 23 x0.2 36 x0.31 53 x0.46 72 x0.63 94 x0.82
120 24 x0.2 37 x0.31 54 x0.45 74 x0.61 95 x0.79
All 15 25 40 58 78

These female standards were last updated a week ago and are based on 20,000 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.

More Exercises

Barbell

Bench 5,920,000 lifts Deadlift 3,556,000 lifts Squat 3,474,000 lifts Shoulder Press 944,000 lifts Barbell Curl 490,000 lifts Bent Over Row 305,000 lifts Front Squat 324,000 lifts Incline Bench Press 106,000 lifts Hex Bar Deadlift 73,000 lifts Romanian Deadlift 53,000 lifts Barbell Shrug 32,000 lifts Hip Thrust 40,000 lifts Upright Row 22,000 lifts Decline Bench Press 23,000 lifts Good Morning 10,000 lifts T-Bar Row 15,000 lifts Pendlay Row 11,000 lifts Lying Tricep Extension 11,000 lifts Tricep Extension 15,000 lifts

Bodyweight

Pull Ups 484,000 lifts Push Ups 194,000 lifts Dips 197,000 lifts Chin Ups 73,000 lifts Muscle Ups 16,000 lifts Sit Ups 16,000 lifts Crunches 9,000 lifts

Olympic

Power Clean 278,000 lifts Snatch 96,000 lifts Clean & Jerk 93,000 lifts Push Press 63,000 lifts Clean 72,000 lifts Clean & Press 89,000 lifts Thruster 6,000 lifts Push Jerk (experimental)

Dumbbell

Dumbbell Curl 243,000 lifts Dumbbell Bench Press 249,000 lifts Dumbbell Shoulder Press 139,000 lifts Dumbbell Lateral Raise 43,000 lifts Dumbbell Row 65,000 lifts Dumbbell Front Raise 17,000 lifts Dumbbell Shrug 20,000 lifts Dumbbell Lunge 11,000 lifts Dumbbell Concentration Curl 9,000 lifts Incline Dumbbell Press 36,000 lifts Incline Dumbbell Fly 5,000 lifts Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension 9,000 lifts Dumbbell Fly 13,000 lifts

Machine

Sled Leg Press 99,000 lifts Horizontal Leg Press 61,000 lifts Leg Extension 38,000 lifts Seated Leg Curl 15,000 lifts Lying Leg Curl 11,000 lifts Calf Raise 18,000 lifts

Cable

Lat Pulldown 103,000 lifts Tricep Rope Pushdown 16,000 lifts Tricep Pushdown 19,000 lifts + More Exercises

Exercise Comparisons

Compare bent over row versus one of the following exercises:

Bench Deadlift Squat Shoulder Press Barbell Curl Front Squat Incline Bench Press Hex Bar Deadlift Romanian Deadlift Barbell Shrug Hip Thrust Upright Row Decline Bench Press Good Morning T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension