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Inverted Row Standards (lb)

Inverted row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our inverted row standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)

Male Inverted Row Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
110 < 1 -71 lb < 1 -34 lb 7 +19 lb 24 +85 lb 44 +161 lb
120 < 1 -66 lb < 1 -24 lb 9 +35 lb 27 +106 lb 47 +188 lb
130 < 1 -61 lb < 1 -13 lb 12 +50 lb 30 +127 lb 50 +213 lb
140 < 1 -55 lb 1 -3 lb 15 +65 lb 32 +147 lb 51 +238 lb
150 < 1 -49 lb 3 +8 lb 17 +81 lb 34 +167 lb 53 +262 lb
160 < 1 -42 lb 5 +19 lb 18 +95 lb 35 +186 lb 54 +285 lb
170 < 1 -35 lb 7 +29 lb 20 +110 lb 36 +204 lb 55 +307 lb
180 < 1 -28 lb 8 +40 lb 21 +124 lb 37 +222 lb 55 +328 lb
190 < 1 -21 lb 9 +50 lb 22 +138 lb 38 +239 lb 56 +348 lb
200 < 1 -14 lb 10 +60 lb 23 +151 lb 39 +256 lb 56 +368 lb
210 < 1 -8 lb 10 +70 lb 24 +164 lb 39 +272 lb 56 +387 lb
220 1 -1 lb 11 +79 lb 25 +176 lb 40 +287 lb 56 +406 lb
230 2 +6 lb 12 +88 lb 25 +188 lb 40 +302 lb 56 +423 lb
240 3 +12 lb 13 +97 lb 26 +200 lb 40 +317 lb 56 +441 lb
250 4 +18 lb 13 +106 lb 26 +212 lb 40 +331 lb 55 +457 lb
260 5 +24 lb 14 +115 lb 26 +223 lb 40 +344 lb 55 +473 lb
270 5 +30 lb 14 +123 lb 26 +233 lb 40 +357 lb 55 +488 lb
280 6 +36 lb 15 +131 lb 27 +244 lb 40 +370 lb 54 +503 lb
290 6 +42 lb 15 +139 lb 27 +254 lb 40 +382 lb 54 +518 lb
300 6 +47 lb 15 +146 lb 27 +263 lb 40 +394 lb 54 +532 lb
310 7 +52 lb 15 +153 lb 27 +273 lb 40 +406 lb 53 +545 lb
All < 1 4 20 42 66

These male standards were last updated yesterday and are based on 347 filtered lifts.

Female Inverted Row Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -32 lb < 1 -4 lb 11 +32 lb 25 +75 lb 41 +121 lb
100 < 1 -32 lb 1 -1 lb 12 +38 lb 25 +83 lb 40 +131 lb
110 < 1 -31 lb 2 +2 lb 12 +43 lb 25 +90 lb 39 +140 lb
120 < 1 -31 lb 3 +4 lb 12 +47 lb 24 +96 lb 38 +148 lb
130 < 1 -31 lb 3 +6 lb 12 +50 lb 24 +101 lb 36 +155 lb
140 < 1 -31 lb 3 +7 lb 12 +53 lb 23 +106 lb 35 +162 lb
150 < 1 -32 lb 3 +8 lb 12 +56 lb 22 +110 lb 34 +167 lb
160 < 1 -32 lb 3 +9 lb 11 +58 lb 22 +113 lb 33 +172 lb
170 < 1 -34 lb 3 +9 lb 11 +60 lb 21 +116 lb 32 +177 lb
180 < 1 -35 lb 3 +9 lb 11 +61 lb 20 +119 lb 31 +180 lb
190 < 1 -36 lb 3 +9 lb 10 +62 lb 20 +121 lb 29 +184 lb
200 < 1 -38 lb 3 +8 lb 10 +62 lb 19 +123 lb 28 +186 lb
210 < 1 -40 lb 3 +7 lb 10 +63 lb 18 +124 lb 27 +189 lb
220 < 1 -42 lb 2 +6 lb 9 +62 lb 18 +125 lb 27 +191 lb
230 < 1 -44 lb 2 +5 lb 9 +62 lb 17 +126 lb 26 +193 lb
240 < 1 -47 lb 2 +3 lb 9 +62 lb 16 +126 lb 25 +194 lb
250 < 1 -49 lb 2 +1 lb 9 +61 lb 16 +126 lb 24 +195 lb
260 < 1 -52 lb 1 -1 lb 8 +60 lb 15 +126 lb 23 +196 lb
All < 1 2 12 25 40

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

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 Press 11,346,000 lifts Squat 6,586,000 lifts Deadlift 6,726,000 lifts Shoulder Press 1,712,000 lifts Barbell Curl 821,000 lifts Military Press 218,000 lifts Hex Bar Deadlift 260,000 lifts Incline Bench Press 340,000 lifts Sumo Deadlift 87,000 lifts Bent Over Row 534,000 lifts Front Squat 544,000 lifts Close Grip Bench Press 39,000 lifts Hip Thrust 129,000 lifts Romanian Deadlift 138,000 lifts EZ Bar Curl 9,000 lifts Rack Pull 31,000 lifts Barbell Shrug 95,000 lifts Seated Shoulder Press 32,000 lifts Decline Bench Press 66,000 lifts Preacher Curl 28,000 lifts Pendlay Row 45,000 lifts Box Squat 19,000 lifts Floor Press 12,000 lifts T-Bar Row 66,000 lifts Barbell Lunge 10,000 lifts Upright Row 44,000 lifts Tricep Extension 45,000 lifts Lying Tricep Extension 59,000 lifts Split Squat 5,000 lifts Bulgarian Split Squat 9,000 lifts Reverse Barbell Curl 1,000 lifts Stiff Legged Deadlift 14,000 lifts Good Morning 25,000 lifts Zercher Squat 9,000 lifts Wrist Curl 9,000 lifts Reverse Grip Bench Press 899 lifts Landmine Squat 3,000 lifts Reverse Wrist Curl 3,000 lifts

Bodyweight

Pull Ups 931,000 lifts Push Ups 448,000 lifts Dips 373,000 lifts Chin Ups 207,000 lifts Bodyweight Squat 32,000 lifts Muscle Ups 50,000 lifts Sit Ups 52,000 lifts Diamond Pushups 1,000 lifts Crunches 30,000 lifts One Arm Pull Ups 2,000 lifts One Arm Push Ups 13,000 lifts Russian Twist 1,000 lifts Neutral Grip Pull Ups 1,000 lifts Lunge 7,000 lifts Single Leg Squat 16,000 lifts Handstand Push Ups 10,000 lifts Hanging Leg Raise 1,000 lifts Burpees 10,000 lifts Inverted Row 760 lifts Lying Leg Raise 700 lifts Glute Bridge 839 lifts Back Extension 1,000 lifts Toes To Bar 805 lifts Glute Ham Raise 381 lifts

Olympic

Power Clean 408,000 lifts Snatch 155,000 lifts Clean and Jerk 152,000 lifts Clean 120,000 lifts Push Press 105,000 lifts Overhead Squat 15,000 lifts Hang Clean 3,000 lifts Clean and Press 106,000 lifts Push Jerk 15,000 lifts Power Snatch 8,000 lifts Thruster 18,000 lifts

Dumbbell

Dumbbell Bench Press 796,000 lifts Dumbbell Curl 635,000 lifts Dumbbell Shoulder Press 397,000 lifts Incline Dumbbell Bench Press 190,000 lifts Dumbbell Row 155,000 lifts Dumbbell Lateral Raise 191,000 lifts Dumbbell Hammer Curl 44,000 lifts Dumbbell Fly 49,000 lifts Goblet Squat 25,000 lifts Dumbbell Tricep Extension 39,000 lifts Dumbbell Lunge 41,000 lifts Arnold Press 15,000 lifts Dumbbell Bulgarian Split Squat 17,000 lifts Dumbbell Shrug 52,000 lifts Dumbbell Floor Press 2,000 lifts Dumbbell Front Raise 37,000 lifts Dumbbell Romanian Deadlift 2,000 lifts Lying Dumbbell Tricep Extension 17,000 lifts Dumbbell Reverse Fly 6,000 lifts Dumbbell Concentration Curl 30,000 lifts Incline Dumbbell Curl 9,000 lifts Dumbbell Tricep Kickback 1,000 lifts Incline Dumbbell Fly 16,000 lifts Chest Supported Dumbbell Row 950 lifts Dumbbell Pullover 8,000 lifts Decline Dumbbell Bench Press 5,000 lifts

Machine

Sled Leg Press 316,000 lifts Chest Press 64,000 lifts Horizontal Leg Press 180,000 lifts Leg Extension 109,000 lifts Pec Deck Fly 20,000 lifts Calf Raise 62,000 lifts Machine Shoulder Press 28,000 lifts Lying Leg Curl 33,000 lifts Seated Leg Curl 43,000 lifts Vertical Leg Press 17,000 lifts Hack Squat 15,000 lifts Hip Abduction 10,000 lifts Seated Calf Raise 10,000 lifts Hip Adduction 6,000 lifts

Cable

Lat Pulldown 250,000 lifts Seated Cable Row 42,000 lifts Tricep Pushdown 76,000 lifts Tricep Rope Pushdown 53,000 lifts Cable Curl 2,000 lifts Cable Fly 12,000 lifts Face Pull 13,000 lifts Cable Crunch 836 lifts One Arm Cable Curl 737 lifts Cable Lateral Raise 1,000 lifts Cable Pull Through 462 lifts + More Exercises

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Exercise Comparisons

Compare inverted row versus one of the following exercises:

Pull Ups Push Ups Dips Chin Ups Bodyweight Squat Muscle Ups Sit Ups Diamond Pushups Crunches One Arm Pull Ups One Arm Push Ups Russian Twist Neutral Grip Pull Ups Lunge Single Leg Squat Handstand Push Ups Hanging Leg Raise Burpees Lying Leg Raise Glute Bridge Back Extension Toes To Bar Glute Ham Raise

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