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Pendlay Row Standards (lb)

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

Our pendlay row standards are based on 33,000 lifts by Strength Level users.

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

BW Beg. Nov. Int. Adv. Elite
110 56 x0.51 84 x0.76 119 x1.09 161 x1.47 207 x1.88
120 65 x0.54 95 x0.79 132 x1.1 176 x1.47 224 x1.87
130 74 x0.57 106 x0.81 145 x1.12 191 x1.47 240 x1.85
140 83 x0.59 116 x0.83 157 x1.12 205 x1.46 256 x1.83
150 91 x0.61 126 x0.84 169 x1.13 218 x1.45 271 x1.8
160 100 x0.62 136 x0.85 180 x1.13 231 x1.44 285 x1.78
170 108 x0.63 146 x0.86 191 x1.13 243 x1.43 299 x1.76
180 116 x0.64 155 x0.86 202 x1.12 255 x1.42 312 x1.73
190 124 x0.65 164 x0.86 212 x1.12 267 x1.41 325 x1.71
200 131 x0.66 173 x0.86 223 x1.11 278 x1.39 338 x1.69
210 139 x0.66 182 x0.86 232 x1.11 289 x1.38 350 x1.66
220 146 x0.67 190 x0.86 242 x1.1 300 x1.36 361 x1.64
230 154 x0.67 198 x0.86 251 x1.09 310 x1.35 373 x1.62
240 161 x0.67 206 x0.86 260 x1.08 321 x1.34 384 x1.6
250 168 x0.67 214 x0.86 269 x1.08 330 x1.32 394 x1.58
260 175 x0.67 222 x0.85 278 x1.07 340 x1.31 405 x1.56
270 181 x0.67 230 x0.85 286 x1.06 349 x1.29 415 x1.54
280 188 x0.67 237 x0.85 295 x1.05 358 x1.28 425 x1.52
290 194 x0.67 244 x0.84 303 x1.04 367 x1.27 435 x1.5
300 201 x0.67 251 x0.84 311 x1.04 376 x1.25 444 x1.48
310 207 x0.67 258 x0.83 318 x1.03 385 x1.24 454 x1.46
All 105 148 201 261 327

These male standards were last updated a month ago and are based on 13,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Pendlay Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 32 x0.36 52 x0.58 79 x0.87 110 x1.22 145 x1.61
100 37 x0.37 58 x0.58 85 x0.85 118 x1.18 155 x1.54
110 41 x0.37 63 x0.57 92 x0.83 126 x1.14 163 x1.48
120 45 x0.37 68 x0.57 98 x0.82 133 x1.11 171 x1.43
130 49 x0.38 73 x0.56 104 x0.8 140 x1.07 179 x1.38
140 53 x0.38 78 x0.55 109 x0.78 146 x1.04 186 x1.33
150 56 x0.37 82 x0.55 114 x0.76 152 x1.01 193 x1.28
160 60 x0.37 86 x0.54 119 x0.75 158 x0.99 199 x1.25
170 63 x0.37 90 x0.53 124 x0.73 163 x0.96 205 x1.21
180 66 x0.37 94 x0.52 129 x0.72 168 x0.94 211 x1.17
190 70 x0.37 98 x0.52 133 x0.7 174 x0.91 217 x1.14
200 73 x0.36 102 x0.51 137 x0.69 178 x0.89 222 x1.11
210 76 x0.36 105 x0.5 142 x0.67 183 x0.87 228 x1.08
220 79 x0.36 109 x0.49 146 x0.66 188 x0.85 233 x1.06
230 82 x0.35 112 x0.49 149 x0.65 192 x0.83 238 x1.03
240 84 x0.35 115 x0.48 153 x0.64 196 x0.82 242 x1.01
250 87 x0.35 119 x0.47 157 x0.63 200 x0.8 247 x0.99
260 90 x0.35 122 x0.47 160 x0.62 204 x0.79 251 x0.97
All 51 77 111 150 193

These female standards were last updated a month ago and are based on 961 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

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 9,283,000 lifts Squat 5,455,000 lifts Deadlift 5,545,000 lifts Shoulder Press 1,407,000 lifts Barbell Curl 696,000 lifts Military Press 94,000 lifts Front Squat 471,000 lifts Incline Bench Press 260,000 lifts Bent Over Row 439,000 lifts Hex Bar Deadlift 172,000 lifts Sumo Deadlift 42,000 lifts Hip Thrust 95,000 lifts Romanian Deadlift 109,000 lifts Close Grip Bench Press 19,000 lifts Pendlay Row 33,000 lifts Preacher Curl 15,000 lifts Box Squat 9,000 lifts Rack Pull 15,000 lifts Tricep Extension 36,000 lifts Barbell Shrug 62,000 lifts Stiff Legged Deadlift 7,000 lifts Decline Bench Press 52,000 lifts T-Bar Row 40,000 lifts Lying Tricep Extension 28,000 lifts Floor Press 5,000 lifts Upright Row 37,000 lifts Bulgarian Split Squat 5,000 lifts Barbell Lunge 4,000 lifts Zercher Squat 4,000 lifts Good Morning 20,000 lifts Wrist Curl 5,000 lifts Split Squat 2,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 776,000 lifts Push Ups 363,000 lifts Dips 313,000 lifts Chin Ups 162,000 lifts Bodyweight Squat 15,000 lifts Muscle Ups 40,000 lifts Single Leg Squat 9,000 lifts Sit Ups 41,000 lifts Crunches 23,000 lifts Burpees 5,000 lifts One Arm Push Ups 7,000 lifts Handstand Push Ups 5,000 lifts Lunge 3,000 lifts

Olympic

Power Clean 367,000 lifts Snatch 136,000 lifts Push Press 91,000 lifts Clean 106,000 lifts Clean and Jerk 132,000 lifts Power Snatch 4,000 lifts Overhead Squat 8,000 lifts Clean and Press 100,000 lifts Thruster 14,000 lifts Push Jerk 11,000 lifts

Dumbbell

Dumbbell Bench Press 566,000 lifts Dumbbell Curl 485,000 lifts Dumbbell Shoulder Press 285,000 lifts Incline Dumbbell Bench Press 131,000 lifts Dumbbell Row 122,000 lifts Dumbbell Lateral Raise 82,000 lifts Dumbbell Hammer Curl 21,000 lifts Dumbbell Tricep Extension 28,000 lifts Dumbbell Fly 37,000 lifts Arnold Press 7,000 lifts Dumbbell Concentration Curl 24,000 lifts Dumbbell Shrug 41,000 lifts Dumbbell Lunge 31,000 lifts Dumbbell Bulgarian Split Squat 9,000 lifts Dumbbell Front Raise 31,000 lifts Goblet Squat 11,000 lifts Decline Dumbbell Bench Press 2,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Pullover 3,000 lifts Incline Dumbbell Fly 13,000 lifts Incline Dumbbell Curl 4,000 lifts Dumbbell Reverse Fly 2,000 lifts

Machine

Sled Leg Press 232,000 lifts Horizontal Leg Press 136,000 lifts Chest Press 27,000 lifts Leg Extension 84,000 lifts Machine Shoulder Press 12,000 lifts Pec Deck Fly 8,000 lifts Calf Raise 48,000 lifts Vertical Leg Press 8,000 lifts Seated Leg Curl 34,000 lifts Hack Squat 7,000 lifts Lying Leg Curl 26,000 lifts Seated Calf Raise 5,000 lifts Hip Abduction 5,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 199,000 lifts Tricep Pushdown 56,000 lifts Seated Cable Row 21,000 lifts Tricep Rope Pushdown 42,000 lifts Cable Fly 6,000 lifts Face Pull 6,000 lifts + More Exercises

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Exercise Comparisons

Compare pendlay row versus one of the following exercises:

Bench Press Squat Deadlift Shoulder Press Barbell Curl Military Press Front Squat Incline Bench Press Bent Over Row Hex Bar Deadlift Sumo Deadlift Hip Thrust Romanian Deadlift Close Grip Bench Press Preacher Curl Box Squat Rack Pull Tricep Extension Barbell Shrug Stiff Legged Deadlift Decline Bench Press T-Bar Row Lying Tricep Extension Floor Press Upright Row Bulgarian Split Squat Barbell Lunge Zercher Squat Good Morning Wrist Curl Split Squat Landmine Squat Reverse Wrist Curl

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