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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 -63 lb < 1 -24 lb 9 +31 lb 27 +99 lb 48 +175 lb
120 < 1 -59 lb < 1 -15 lb 12 +45 lb 30 +118 lb 50 +199 lb
130 < 1 -54 lb < 1 -5 lb 14 +59 lb 32 +136 lb 52 +222 lb
140 < 1 -49 lb 3 +4 lb 16 +72 lb 33 +154 lb 53 +244 lb
150 < 1 -43 lb 4 +13 lb 18 +86 lb 35 +171 lb 54 +265 lb
160 < 1 -38 lb 6 +22 lb 19 +98 lb 36 +188 lb 54 +285 lb
170 < 1 -32 lb 7 +31 lb 20 +111 lb 36 +204 lb 54 +304 lb
180 < 1 -27 lb 8 +40 lb 21 +123 lb 37 +219 lb 54 +323 lb
190 < 1 -22 lb 9 +48 lb 22 +134 lb 37 +233 lb 54 +340 lb
200 < 1 -16 lb 9 +56 lb 22 +145 lb 38 +247 lb 54 +357 lb
210 < 1 -11 lb 10 +64 lb 23 +156 lb 38 +261 lb 54 +373 lb
220 < 1 -6 lb 10 +72 lb 23 +166 lb 38 +274 lb 54 +389 lb
230 1 -1 lb 11 +79 lb 23 +176 lb 38 +286 lb 53 +404 lb
240 2 +4 lb 11 +86 lb 24 +186 lb 38 +298 lb 53 +418 lb
250 3 +8 lb 12 +93 lb 24 +195 lb 38 +310 lb 52 +432 lb
260 3 +12 lb 12 +99 lb 24 +203 lb 38 +321 lb 52 +445 lb
270 4 +17 lb 12 +106 lb 24 +212 lb 37 +331 lb 51 +458 lb
280 4 +21 lb 12 +112 lb 24 +220 lb 37 +342 lb 51 +470 lb
290 4 +24 lb 13 +117 lb 24 +228 lb 37 +351 lb 50 +482 lb
300 5 +28 lb 13 +123 lb 24 +235 lb 37 +361 lb 50 +493 lb
310 5 +32 lb 13 +128 lb 24 +242 lb 36 +370 lb 49 +504 lb
All < 1 4 20 41 64

These male standards were last updated 4 days ago and are based on 572 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.

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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 11,987,000 lifts Squat 6,926,000 lifts Deadlift 7,048,000 lifts Shoulder Press 1,773,000 lifts Military Press 251,000 lifts Incline Bench Press 367,000 lifts Front Squat 594,000 lifts Barbell Curl 848,000 lifts Hex Bar Deadlift 281,000 lifts Bent Over Row 555,000 lifts Sumo Deadlift 103,000 lifts Hip Thrust 140,000 lifts Romanian Deadlift 147,000 lifts EZ Bar Curl 16,000 lifts Close Grip Bench Press 46,000 lifts Pendlay Row 48,000 lifts Box Squat 22,000 lifts Rack Pull 36,000 lifts Lying Tricep Extension 62,000 lifts Barbell Shrug 100,000 lifts T-Bar Row 69,000 lifts Decline Bench Press 70,000 lifts Seated Shoulder Press 35,000 lifts Stiff Legged Deadlift 16,000 lifts Tricep Extension 47,000 lifts Zercher Squat 10,000 lifts Preacher Curl 31,000 lifts Floor Press 14,000 lifts Wrist Curl 11,000 lifts Bulgarian Split Squat 11,000 lifts Upright Row 46,000 lifts Barbell Lunge 12,000 lifts Good Morning 27,000 lifts Split Squat 6,000 lifts Reverse Barbell Curl 2,000 lifts Reverse Grip Bench Press 1,000 lifts Reverse Wrist Curl 4,000 lifts Landmine Squat 3,000 lifts

Bodyweight

Pull Ups 977,000 lifts Push Ups 475,000 lifts Dips 391,000 lifts Chin Ups 220,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Handstand Push Ups 11,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts One Arm Push Ups 15,000 lifts Single Leg Squat 18,000 lifts Crunches 31,000 lifts One Arm Pull Ups 3,000 lifts Glute Bridge 1,000 lifts Neutral Grip Pull Ups 2,000 lifts Russian Twist 1,000 lifts Burpees 11,000 lifts Lying Leg Raise 1,000 lifts Back Extension 1,000 lifts Lunge 8,000 lifts Inverted Row 1,000 lifts Toes To Bar 1,000 lifts Hanging Leg Raise 2,000 lifts Glute Ham Raise 618 lifts

Olympic

Power Clean 448,000 lifts Snatch 188,000 lifts Clean and Jerk 184,000 lifts Clean 150,000 lifts Push Press 135,000 lifts Clean and Press 132,000 lifts Power Snatch 34,000 lifts Overhead Squat 42,000 lifts Hang Clean 32,000 lifts Push Jerk 41,000 lifts Thruster 45,000 lifts

Dumbbell

Dumbbell Bench Press 859,000 lifts Dumbbell Curl 671,000 lifts Dumbbell Shoulder Press 424,000 lifts Incline Dumbbell Bench Press 209,000 lifts Dumbbell Row 165,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 198,000 lifts Goblet Squat 30,000 lifts Dumbbell Lunge 44,000 lifts Dumbbell Fly 53,000 lifts Dumbbell Shrug 55,000 lifts Dumbbell Tricep Extension 42,000 lifts Arnold Press 18,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Pullover 9,000 lifts Dumbbell Bulgarian Split Squat 20,000 lifts Decline Dumbbell Bench Press 5,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Tricep Kickback 2,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Incline Dumbbell Curl 11,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

Sled Leg Press 343,000 lifts Horizontal Leg Press 192,000 lifts Leg Extension 117,000 lifts Chest Press 76,000 lifts Pec Deck Fly 23,000 lifts Calf Raise 66,000 lifts Vertical Leg Press 20,000 lifts Machine Shoulder Press 33,000 lifts Hack Squat 18,000 lifts Lying Leg Curl 36,000 lifts Hip Abduction 11,000 lifts Seated Leg Curl 46,000 lifts Seated Calf Raise 12,000 lifts Hip Adduction 7,000 lifts

Cable

Lat Pulldown 266,000 lifts Seated Cable Row 49,000 lifts Tricep Pushdown 82,000 lifts Tricep Rope Pushdown 56,000 lifts Cable Fly 14,000 lifts Cable Curl 4,000 lifts Face Pull 15,000 lifts Cable Lateral Raise 1,000 lifts Cable Crunch 1,000 lifts Cable Pull Through 784 lifts One Arm Cable Curl 1,000 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 Diamond Pushups One Arm Push Ups Single Leg Squat Crunches One Arm Pull Ups Glute Bridge Neutral Grip Pull Ups Russian Twist Burpees Lying Leg Raise Back Extension Lunge Toes To Bar Hanging Leg Raise Glute Ham Raise

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