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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 2,000 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 -61 lb < 1 -19 lb 11 +39 lb 31 +111 lb 53 +192 lb
120 < 1 -57 lb < 1 -10 lb 14 +52 lb 33 +129 lb 54 +215 lb
130 < 1 -53 lb 1 -2 lb 16 +65 lb 34 +146 lb 55 +237 lb
140 < 1 -48 lb 3 +7 lb 17 +78 lb 35 +163 lb 56 +257 lb
150 < 1 -44 lb 5 +15 lb 18 +90 lb 36 +179 lb 56 +277 lb
160 < 1 -39 lb 6 +23 lb 19 +101 lb 37 +194 lb 56 +295 lb
170 < 1 -35 lb 7 +30 lb 20 +112 lb 37 +208 lb 56 +313 lb
180 < 1 -31 lb 8 +38 lb 21 +123 lb 38 +222 lb 55 +330 lb
190 < 1 -26 lb 8 +45 lb 22 +133 lb 38 +235 lb 55 +346 lb
200 < 1 -22 lb 9 +52 lb 22 +143 lb 38 +248 lb 55 +361 lb
210 < 1 -18 lb 9 +58 lb 22 +152 lb 38 +260 lb 54 +376 lb
220 < 1 -14 lb 10 +65 lb 22 +161 lb 38 +271 lb 54 +390 lb
230 < 1 -11 lb 10 +71 lb 23 +170 lb 37 +282 lb 53 +403 lb
240 < 1 -7 lb 10 +76 lb 23 +178 lb 37 +293 lb 53 +416 lb
250 1 -4 lb 10 +82 lb 23 +185 lb 37 +303 lb 52 +428 lb
260 1 -1 lb 11 +87 lb 23 +193 lb 37 +313 lb 51 +440 lb
270 2 +2 lb 11 +92 lb 23 +200 lb 36 +322 lb 51 +451 lb
280 2 +5 lb 11 +97 lb 23 +207 lb 36 +331 lb 50 +462 lb
290 2 +8 lb 11 +101 lb 23 +213 lb 36 +339 lb 49 +472 lb
300 3 +10 lb 11 +106 lb 22 +219 lb 35 +347 lb 49 +482 lb
310 3 +13 lb 11 +110 lb 22 +225 lb 35 +355 lb 48 +492 lb
All < 1 5 20 41 64

These male standards were last updated 4 days ago and are based on 902 filtered lifts.

Female Inverted Row Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -32 lb 1 -2 lb 12 +36 lb 27 +81 lb 44 +130 lb
100 < 1 -30 lb 2 +2 lb 13 +43 lb 28 +91 lb 43 +143 lb
110 < 1 -29 lb 3 +6 lb 14 +49 lb 28 +100 lb 42 +154 lb
120 < 1 -28 lb 4 +10 lb 14 +55 lb 27 +108 lb 41 +164 lb
130 < 1 -26 lb 5 +13 lb 14 +60 lb 27 +115 lb 40 +173 lb
140 < 1 -26 lb 5 +15 lb 14 +65 lb 26 +121 lb 39 +182 lb
150 < 1 -25 lb 5 +18 lb 14 +69 lb 26 +127 lb 38 +189 lb
160 < 1 -25 lb 5 +20 lb 14 +73 lb 25 +132 lb 37 +196 lb
170 < 1 -25 lb 5 +21 lb 14 +76 lb 25 +137 lb 36 +202 lb
180 < 1 -25 lb 5 +22 lb 14 +78 lb 24 +141 lb 35 +208 lb
190 < 1 -25 lb 5 +23 lb 13 +81 lb 23 +145 lb 34 +213 lb
200 < 1 -26 lb 5 +24 lb 13 +83 lb 23 +148 lb 33 +217 lb
210 < 1 -27 lb 5 +24 lb 13 +84 lb 22 +151 lb 32 +221 lb
220 < 1 -28 lb 5 +24 lb 12 +86 lb 21 +154 lb 31 +225 lb
230 < 1 -29 lb 5 +24 lb 12 +87 lb 21 +156 lb 30 +228 lb
240 < 1 -31 lb 5 +24 lb 11 +87 lb 20 +158 lb 29 +231 lb
250 < 1 -32 lb 5 +23 lb 11 +88 lb 20 +159 lb 29 +234 lb
260 < 1 -34 lb 4 +22 lb 11 +88 lb 19 +160 lb 28 +236 lb
All < 1 3 14 29 46

These female standards were last updated 4 days ago and are based on 133 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 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

Power Clean 464,000 lifts Clean and Jerk 191,000 lifts Snatch 194,000 lifts Push Press 139,000 lifts Clean 154,000 lifts Hang Clean 35,000 lifts Power Snatch 35,000 lifts Overhead Squat 44,000 lifts Clean and Press 134,000 lifts Thruster 46,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

Sled Leg Press 428,000 lifts Leg Extension 152,000 lifts Chest Press 111,000 lifts Horizontal Leg Press 233,000 lifts Pec Deck Fly 53,000 lifts Lying Leg Curl 65,000 lifts Calf Raise 95,000 lifts Machine Shoulder Press 62,000 lifts Seated Leg Curl 75,000 lifts Seated Calf Raise 37,000 lifts Vertical Leg Press 96,000 lifts Hack Squat 47,000 lifts Hip Adduction 33,000 lifts Hip Abduction 37,000 lifts

Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 lifts + More Exercises

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Exercise Comparisons

Compare inverted row versus one of the following exercises:

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

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