These are the most popular Bent Over Row workouts done by male lifters:
Bent Over Row Standards
Measured in kg
Bent Over Row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Male
Male Bent Over Row Standards (kg)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 41 kg |
Novice | 60 kg |
Intermediate | 85 kg |
Advanced | 115 kg |
Elite | 147 kg |
Bodyweight Ratio
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? (kg)
What is the average Bent Over Row? The average Bent Over Row weight for a male lifter is 85 kg (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 41 kg (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
50 | 21 | 34 | 51 | 71 | 94 |
55 | 25 | 39 | 57 | 79 | 102 |
60 | 29 | 44 | 63 | 86 | 110 |
65 | 33 | 49 | 69 | 93 | 118 |
70 | 37 | 54 | 75 | 99 | 126 |
75 | 41 | 59 | 80 | 106 | 133 |
80 | 45 | 63 | 86 | 112 | 140 |
85 | 49 | 68 | 91 | 118 | 146 |
90 | 52 | 72 | 96 | 123 | 153 |
95 | 56 | 76 | 101 | 129 | 159 |
100 | 60 | 80 | 106 | 134 | 165 |
105 | 63 | 84 | 110 | 139 | 170 |
110 | 66 | 88 | 115 | 144 | 176 |
115 | 70 | 92 | 119 | 149 | 181 |
120 | 73 | 96 | 123 | 154 | 187 |
125 | 76 | 100 | 128 | 159 | 192 |
130 | 79 | 103 | 132 | 163 | 197 |
135 | 83 | 107 | 136 | 168 | 202 |
140 | 86 | 110 | 139 | 172 | 206 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 35 | 51 | 73 | 98 | 125 |
20 | 40 | 59 | 83 | 112 | 143 |
25 | 41 | 60 | 85 | 115 | 147 |
30 | 41 | 60 | 85 | 115 | 147 |
35 | 41 | 60 | 85 | 115 | 147 |
40 | 41 | 60 | 85 | 115 | 147 |
45 | 38 | 57 | 81 | 109 | 139 |
50 | 36 | 54 | 76 | 102 | 131 |
55 | 33 | 50 | 70 | 94 | 121 |
60 | 30 | 45 | 64 | 86 | 110 |
65 | 28 | 41 | 58 | 78 | 100 |
70 | 25 | 37 | 52 | 70 | 89 |
75 | 22 | 33 | 47 | 62 | 80 |
80 | 20 | 29 | 42 | 56 | 71 |
85 | 18 | 26 | 37 | 50 | 64 |
90 | 16 | 24 | 34 | 45 | 58 |
How many sets and reps of Bent Over Row should I do?
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 5 | 5 | 22% | 10245 |
2 | 3 | 10 | 12% | 5315 |
3 | 3 | 8 | 9% | 4104 |
4 | 3 | 5 | 7% | 3395 |
5 | 4 | 10 | 6% | 2679 |
6 | 3 | 12 | 5% | 2318 |
7 | 4 | 8 | 4% | 2061 |
8 | 3 | 6 | 3% | 1387 |
9 | 4 | 12 | 3% | 1351 |
10 | 5 | 10 | 3% | 1253 |
Calculate Your Strength Level
Female
Female Bent Over Row Standards (kg)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 15 kg |
Novice | 26 kg |
Intermediate | 41 kg |
Advanced | 59 kg |
Elite | 79 kg |
Bodyweight Ratio
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? (kg)
What is the average Bent Over Row? The average Bent Over Row weight for a female lifter is 41 kg (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 15 kg (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
40 | 10 | 19 | 31 | 47 | 64 |
45 | 11 | 21 | 34 | 49 | 68 |
50 | 13 | 22 | 36 | 52 | 71 |
55 | 14 | 24 | 38 | 54 | 73 |
60 | 15 | 25 | 39 | 57 | 76 |
65 | 16 | 27 | 41 | 59 | 78 |
70 | 17 | 28 | 43 | 61 | 80 |
75 | 18 | 29 | 44 | 62 | 83 |
80 | 19 | 31 | 46 | 64 | 85 |
85 | 20 | 32 | 47 | 66 | 86 |
90 | 21 | 33 | 49 | 67 | 88 |
95 | 21 | 34 | 50 | 69 | 90 |
100 | 22 | 35 | 51 | 70 | 92 |
105 | 23 | 36 | 52 | 72 | 93 |
110 | 24 | 37 | 53 | 73 | 95 |
115 | 25 | 38 | 55 | 74 | 96 |
120 | 25 | 39 | 56 | 76 | 98 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 13 | 22 | 35 | 50 | 67 |
20 | 15 | 26 | 40 | 58 | 77 |
25 | 15 | 26 | 41 | 59 | 79 |
30 | 15 | 26 | 41 | 59 | 79 |
35 | 15 | 26 | 41 | 59 | 79 |
40 | 15 | 26 | 41 | 59 | 79 |
45 | 15 | 25 | 39 | 56 | 75 |
50 | 14 | 24 | 37 | 53 | 71 |
55 | 13 | 22 | 34 | 49 | 65 |
60 | 12 | 20 | 31 | 44 | 60 |
65 | 10 | 18 | 28 | 40 | 54 |
70 | 9 | 16 | 25 | 36 | 48 |
75 | 8 | 14 | 22 | 32 | 43 |
80 | 7 | 13 | 20 | 29 | 39 |
85 | 7 | 12 | 18 | 26 | 35 |
90 | 6 | 10 | 16 | 23 | 31 |
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:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 17% | 1220 |
2 | 5 | 5 | 16% | 1182 |
3 | 3 | 8 | 10% | 717 |
4 | 4 | 10 | 7% | 541 |
5 | 3 | 12 | 7% | 508 |
6 | 4 | 8 | 6% | 403 |
7 | 3 | 5 | 4% | 319 |
8 | 4 | 12 | 4% | 295 |
9 | 5 | 10 | 3% | 183 |
10 | 2 | 10 | 2% | 175 |
Calculate Your Strength Level
Create Standards
Recommended Program
For Bent Over Row we recommend following the Full Body Powerbuilding Split program on Boostcamp.
Boostcamp is the last lifting app you'll ever need. Follow proven programs, build custom routines, track workouts, and measure training results.
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Rate Your Lifts Against Other People
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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
Other Languages
- Bent Over Row (EN)
- Gebeugtes Rudern (DE)
- Remo con barra (ES)
- Rowing penché (FR)
- Wiosłowanie w opadzie tułowia (PL)
- Rematore a Busto flesso (IT)
- Remada curvada (PT)