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 11,000 lifts by Strength Level users.

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

Male Pendlay Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 53 x0.48 82 x0.74 119 x1.08 163 x1.48 212 x1.92
120 62 x0.51 93 x0.77 132 x1.1 179 x1.49 229 x1.91
130 71 x0.54 104 x0.8 145 x1.12 193 x1.49 246 x1.89
140 79 x0.57 114 x0.82 157 x1.12 208 x1.48 262 x1.87
150 88 x0.59 124 x0.83 169 x1.13 221 x1.48 278 x1.85
160 96 x0.6 134 x0.84 181 x1.13 235 x1.47 292 x1.83
170 105 x0.62 144 x0.85 192 x1.13 248 x1.46 307 x1.8
180 113 x0.63 154 x0.85 203 x1.13 260 x1.44 320 x1.78
190 121 x0.64 163 x0.86 214 x1.13 272 x1.43 334 x1.76
200 129 x0.64 172 x0.86 224 x1.12 284 x1.42 347 x1.73
210 136 x0.65 181 x0.86 234 x1.12 295 x1.4 359 x1.71
220 144 x0.65 189 x0.86 244 x1.11 306 x1.39 371 x1.69
230 151 x0.66 198 x0.86 254 x1.1 317 x1.38 383 x1.67
240 158 x0.66 206 x0.86 263 x1.1 327 x1.36 394 x1.64
250 165 x0.66 214 x0.86 272 x1.09 337 x1.35 406 x1.62
260 172 x0.66 222 x0.85 281 x1.08 347 x1.33 416 x1.6
270 179 x0.66 230 x0.85 290 x1.07 357 x1.32 427 x1.58
280 186 x0.66 237 x0.85 298 x1.07 366 x1.31 437 x1.56
290 192 x0.66 245 x0.84 307 x1.06 375 x1.29 447 x1.54
300 199 x0.66 252 x0.84 315 x1.05 384 x1.28 457 x1.52
310 205 x0.66 259 x0.84 323 x1.04 393 x1.27 467 x1.51
All 102 147 203 267 337

These male standards were last updated 3 days ago and are based on 5,000 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 36 x0.4 56 x0.62 82 x0.91 112 x1.25 146 x1.62
100 40 x0.4 61 x0.61 87 x0.87 119 x1.19 154 x1.54
110 43 x0.39 65 x0.59 93 x0.84 125 x1.14 161 x1.46
120 47 x0.39 70 x0.58 98 x0.82 131 x1.09 168 x1.4
130 50 x0.39 74 x0.57 103 x0.79 137 x1.05 174 x1.34
140 53 x0.38 77 x0.55 107 x0.77 142 x1.02 180 x1.29
150 57 x0.38 81 x0.54 112 x0.75 147 x0.98 186 x1.24
160 59 x0.37 85 x0.53 116 x0.72 152 x0.95 191 x1.19
170 62 x0.37 88 x0.52 120 x0.71 157 x0.92 196 x1.15
180 65 x0.36 91 x0.51 124 x0.69 161 x0.89 201 x1.12
190 68 x0.36 95 x0.5 127 x0.67 165 x0.87 206 x1.08
200 70 x0.35 98 x0.49 131 x0.65 169 x0.85 210 x1.05
210 73 x0.35 100 x0.48 134 x0.64 173 x0.82 214 x1.02
220 75 x0.34 103 x0.47 138 x0.62 177 x0.8 218 x0.99
230 78 x0.34 106 x0.46 141 x0.61 180 x0.78 222 x0.97
240 80 x0.33 109 x0.45 144 x0.6 184 x0.77 226 x0.94
250 82 x0.33 111 x0.45 147 x0.59 187 x0.75 230 x0.92
260 84 x0.32 114 x0.44 150 x0.58 190 x0.73 234 x0.9
All 52 77 109 146 186

These female standards were last updated 3 days ago and are based on 408 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 5,920,000 lifts Deadlift 3,556,000 lifts Squat 3,474,000 lifts Shoulder Press 944,000 lifts Barbell Curl 490,000 lifts Bent Over Row 305,000 lifts Front Squat 324,000 lifts Incline Bench Press 106,000 lifts Hex Bar Deadlift 73,000 lifts Romanian Deadlift 53,000 lifts Barbell Shrug 32,000 lifts Hip Thrust 40,000 lifts Upright Row 22,000 lifts Decline Bench Press 23,000 lifts Good Morning 10,000 lifts T-Bar Row 15,000 lifts Pendlay Row 11,000 lifts Lying Tricep Extension 11,000 lifts Tricep Extension 15,000 lifts

Bodyweight

Pull Ups 484,000 lifts Push Ups 194,000 lifts Dips 197,000 lifts Chin Ups 73,000 lifts Muscle Ups 16,000 lifts Sit Ups 16,000 lifts Crunches 9,000 lifts

Olympic

Power Clean 278,000 lifts Snatch 96,000 lifts Clean & Jerk 93,000 lifts Push Press 63,000 lifts Clean 72,000 lifts Clean & Press 89,000 lifts Thruster 6,000 lifts Push Jerk (experimental)

Dumbbell

Dumbbell Curl 243,000 lifts Dumbbell Bench Press 249,000 lifts Dumbbell Shoulder Press 139,000 lifts Dumbbell Lateral Raise 43,000 lifts Dumbbell Row 65,000 lifts Dumbbell Front Raise 17,000 lifts Dumbbell Shrug 20,000 lifts Dumbbell Lunge 11,000 lifts Dumbbell Concentration Curl 9,000 lifts Incline Dumbbell Press 36,000 lifts Incline Dumbbell Fly 5,000 lifts Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension 9,000 lifts Dumbbell Fly 13,000 lifts

Machine

Sled Leg Press 99,000 lifts Horizontal Leg Press 61,000 lifts Leg Extension 38,000 lifts Seated Leg Curl 15,000 lifts Lying Leg Curl 11,000 lifts Calf Raise 18,000 lifts

Cable

Lat Pulldown 103,000 lifts Tricep Rope Pushdown 16,000 lifts Tricep Pushdown 19,000 lifts + More Exercises

Exercise Comparisons

Compare pendlay row versus one of the following exercises:

Bench Deadlift Squat Shoulder Press Barbell Curl Bent Over Row Front Squat Incline Bench Press Hex Bar Deadlift Romanian Deadlift Barbell Shrug Hip Thrust Upright Row Decline Bench Press Good Morning T-Bar Row Lying Tricep Extension Tricep Extension

Thanks for coming! Post your feedback and suggestions on our

About - FAQ - Privacy Policy