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 224,000 lifts by Strength Level users.

Go to 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 x0.45 39 x0.71 57 x1.04 79 x1.44 103 x1.88
60 29 x0.48 44 x0.74 63 x1.06 86 x1.44 111 x1.85
65 33 x0.51 49 x0.75 69 x1.06 93 x1.43 119 x1.83
70 37 x0.52 54 x0.77 75 x1.07 99 x1.42 126 x1.8
75 40 x0.54 58 x0.77 80 x1.07 105 x1.41 133 x1.77
80 44 x0.55 63 x0.78 85 x1.06 111 x1.39 140 x1.74
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 x0.59 108 x0.77 137 x0.98 169 x1.21 204 x1.46
All 40 60 85 114 146

These male standards were last updated 6 days ago and are based on 108,000 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 x0.76 46 x1.15 64 x1.59
45 11 x0.24 20 x0.44 33 x0.73 49 x1.08 67 x1.48
50 12 x0.24 22 x0.43 35 x0.69 51 x1.02 70 x1.39
55 13 x0.24 23 x0.42 37 x0.66 53 x0.97 72 x1.31
60 14 x0.23 24 x0.41 38 x0.64 55 x0.92 74 x1.24
65 15 x0.23 26 x0.39 40 x0.61 57 x0.88 77 x1.18
70 16 x0.23 27 x0.38 41 x0.59 59 x0.84 79 x1.13
75 17 x0.22 28 x0.37 43 x0.57 61 x0.81 81 x1.08
80 18 x0.22 29 x0.36 44 x0.55 62 x0.78 83 x1.03
85 18 x0.22 30 x0.35 45 x0.54 64 x0.75 84 x0.99
90 19 x0.21 31 x0.35 47 x0.52 65 x0.73 86 x0.96
95 20 x0.21 32 x0.34 48 x0.5 67 x0.7 88 x0.92
100 21 x0.21 33 x0.33 49 x0.49 68 x0.68 89 x0.89
105 22 x0.2 34 x0.32 50 x0.48 69 x0.66 91 x0.87
110 22 x0.2 35 x0.32 51 x0.47 71 x0.64 92 x0.84
115 23 x0.2 36 x0.31 52 x0.45 72 x0.63 94 x0.81
120 24 x0.2 37 x0.3 53 x0.44 73 x0.61 95 x0.79
All 15 25 40 58 78

These female standards were last updated 6 days ago and are based on 17,000 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 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + 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