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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 based on 3,000 lifts by Strength Level users.

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 -44 lb 1 -3 lb 14 +51 lb 32 +115 lb 51 +186 lb
120 < 1 -41 lb 3 +4 lb 16 +61 lb 33 +128 lb 51 +203 lb
130 < 1 -38 lb 4 +9 lb 17 +70 lb 33 +140 lb 51 +218 lb
140 < 1 -35 lb 5 +15 lb 17 +78 lb 33 +152 lb 50 +232 lb
150 < 1 -33 lb 6 +20 lb 18 +86 lb 33 +162 lb 50 +245 lb
160 < 1 -30 lb 6 +25 lb 18 +93 lb 33 +172 lb 49 +258 lb
170 < 1 -28 lb 7 +29 lb 18 +100 lb 33 +182 lb 48 +270 lb
180 < 1 -26 lb 7 +34 lb 18 +107 lb 32 +190 lb 47 +280 lb
190 < 1 -24 lb 7 +37 lb 18 +113 lb 32 +199 lb 46 +291 lb
200 < 1 -23 lb 8 +41 lb 18 +118 lb 31 +206 lb 46 +300 lb
210 < 1 -21 lb 8 +44 lb 18 +123 lb 31 +213 lb 45 +309 lb
220 < 1 -20 lb 8 +47 lb 18 +128 lb 31 +220 lb 44 +318 lb
230 < 1 -19 lb 8 +50 lb 18 +133 lb 30 +226 lb 43 +326 lb
240 < 1 -18 lb 8 +52 lb 18 +137 lb 30 +232 lb 42 +333 lb
250 < 1 -18 lb 8 +54 lb 17 +141 lb 29 +238 lb 41 +340 lb
260 < 1 -17 lb 8 +56 lb 17 +144 lb 28 +243 lb 40 +347 lb
270 < 1 -17 lb 8 +58 lb 17 +147 lb 28 +247 lb 40 +353 lb
280 < 1 -17 lb 8 +60 lb 17 +150 lb 27 +252 lb 39 +358 lb
290 < 1 -17 lb 8 +61 lb 16 +153 lb 27 +256 lb 38 +364 lb
300 < 1 -17 lb 8 +62 lb 16 +155 lb 26 +259 lb 37 +369 lb
310 < 1 -18 lb 8 +63 lb 16 +157 lb 26 +263 lb 37 +374 lb
All < 1 5 18 35 54

These male standards were last updated a week ago and are based on 1,000 filtered lifts.

Female Inverted Row Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -34 lb < 1 -7 lb 10 +27 lb 23 +67 lb 37 +110 lb
100 < 1 -32 lb 1 -2 lb 11 +34 lb 23 +77 lb 37 +122 lb
110 < 1 -30 lb 2 +2 lb 12 +41 lb 24 +85 lb 37 +133 lb
120 < 1 -28 lb 3 +6 lb 12 +47 lb 24 +93 lb 36 +143 lb
130 < 1 -27 lb 4 +9 lb 12 +52 lb 24 +100 lb 36 +152 lb
140 < 1 -26 lb 4 +12 lb 13 +56 lb 23 +107 lb 35 +161 lb
150 < 1 -25 lb 5 +14 lb 13 +61 lb 23 +113 lb 34 +168 lb
160 < 1 -24 lb 5 +16 lb 13 +64 lb 23 +118 lb 33 +175 lb
170 < 1 -24 lb 5 +18 lb 12 +68 lb 22 +123 lb 32 +181 lb
180 < 1 -24 lb 5 +20 lb 12 +71 lb 22 +127 lb 32 +187 lb
190 < 1 -24 lb 5 +21 lb 12 +73 lb 21 +131 lb 31 +192 lb
200 < 1 -24 lb 5 +22 lb 12 +75 lb 21 +134 lb 30 +196 lb
210 < 1 -25 lb 5 +22 lb 11 +77 lb 20 +137 lb 29 +200 lb
220 < 1 -25 lb 5 +23 lb 11 +78 lb 20 +140 lb 28 +204 lb
230 < 1 -26 lb 5 +23 lb 11 +80 lb 19 +142 lb 28 +207 lb
240 < 1 -27 lb 5 +23 lb 11 +81 lb 19 +144 lb 27 +210 lb
250 < 1 -29 lb 4 +22 lb 10 +81 lb 18 +146 lb 26 +213 lb
260 < 1 -30 lb 4 +22 lb 10 +82 lb 17 +147 lb 25 +215 lb
All < 1 2 13 26 42

These female standards were last updated a week ago and are based on 164 filtered lifts.

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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.

More Exercises

Barbell

Bench Press 13,342,000 lifts Squat 7,645,000 lifts Deadlift 7,719,000 lifts Shoulder Press 1,914,000 lifts Barbell Curl 916,000 lifts Military Press 321,000 lifts Bent Over Row 604,000 lifts Incline Bench Press 440,000 lifts Front Squat 645,000 lifts Hex Bar Deadlift 320,000 lifts Sumo Deadlift 165,000 lifts Hip Thrust 187,000 lifts EZ Bar Curl 60,000 lifts Romanian Deadlift 188,000 lifts Close Grip Bench Press 85,000 lifts Barbell Shrug 109,000 lifts Lying Tricep Extension 67,000 lifts Seated Shoulder Press 44,000 lifts Pendlay Row 82,000 lifts Stiff Legged Deadlift 44,000 lifts Floor Press 45,000 lifts Decline Bench Press 97,000 lifts Rack Pull 68,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Box Squat 51,000 lifts Bulgarian Split Squat 38,000 lifts Zercher Squat 41,000 lifts Reverse Barbell Curl 24,000 lifts Upright Row 72,000 lifts Landmine Squat 29,000 lifts Reverse Wrist Curl 28,000 lifts Wrist Curl 37,000 lifts Reverse Grip Bench Press 29,000 lifts

Bodyweight

Pull Ups 1,096,000 lifts Push Ups 564,000 lifts Dips 433,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Muscle Ups 59,000 lifts Handstand Push Ups 16,000 lifts Sit Ups 64,000 lifts Single Leg Squat 25,000 lifts Diamond Pushups 10,000 lifts Neutral Grip Pull Ups 5,000 lifts One Arm Pull Ups 7,000 lifts One Arm Push Ups 20,000 lifts Burpees 15,000 lifts Inverted Row 3,000 lifts Crunches 36,000 lifts Glute Bridge 3,000 lifts Russian Twist 3,000 lifts Back Extension 3,000 lifts Lunge 11,000 lifts Hanging Leg Raise 4,000 lifts Toes To Bar 2,000 lifts Lying Leg Raise 2,000 lifts Glute Ham Raise 1,000 lifts

Olympic

Power Clean 475,000 lifts Clean and Jerk 196,000 lifts Snatch 199,000 lifts Push Press 144,000 lifts Hang Clean 38,000 lifts Clean and Press 136,000 lifts Clean 158,000 lifts Overhead Squat 46,000 lifts Push Jerk 42,000 lifts Power Snatch 36,000 lifts Thruster 47,000 lifts

Dumbbell

Dumbbell Bench Press 985,000 lifts Dumbbell Curl 781,000 lifts Dumbbell Shoulder Press 485,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 213,000 lifts Dumbbell Lateral Raise 214,000 lifts Dumbbell Tricep Extension 74,000 lifts Goblet Squat 68,000 lifts Dumbbell Hammer Curl 90,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Floor Press 34,000 lifts Dumbbell Fly 85,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Front Raise 64,000 lifts Dumbbell Reverse Fly 30,000 lifts Arnold Press 48,000 lifts Dumbbell Tricep Kickback 29,000 lifts Dumbbell Pullover 35,000 lifts Chest Supported Dumbbell Row 25,000 lifts Incline Dumbbell Curl 38,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Incline Dumbbell Fly 43,000 lifts Decline Dumbbell Bench Press 30,000 lifts

Machine

Sled Leg Press 438,000 lifts Chest Press 116,000 lifts Leg Extension 156,000 lifts Horizontal Leg Press 236,000 lifts Calf Raise 98,000 lifts Pec Deck Fly 54,000 lifts Machine Shoulder Press 63,000 lifts Seated Leg Curl 76,000 lifts Lying Leg Curl 67,000 lifts Hack Squat 48,000 lifts Vertical Leg Press 97,000 lifts Seated Calf Raise 38,000 lifts Hip Abduction 38,000 lifts Hip Adduction 34,000 lifts

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Cable Lateral Raise 25,000 lifts Cable Curl 29,000 lifts Cable Crunch 26,000 lifts Cable Pull Through 24,000 lifts One Arm Cable Curl 23,000 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 Handstand Push Ups Sit Ups Single Leg Squat Diamond Pushups Neutral Grip Pull Ups One Arm Pull Ups One Arm Push Ups Burpees Crunches Glute Bridge Russian Twist Back Extension Lunge Hanging Leg Raise Toes To Bar Lying Leg Raise Glute Ham Raise