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 23,000 lifts by Strength Level users.

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Pendlay Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 55 x0.5 84 x0.76 120 x1.09 163 x1.48 209 x1.9
120 64 x0.54 95 x0.79 133 x1.11 178 x1.48 226 x1.89
130 73 x0.56 105 x0.81 146 x1.12 192 x1.48 243 x1.87
140 82 x0.58 116 x0.83 158 x1.13 206 x1.47 258 x1.85
150 90 x0.6 126 x0.84 170 x1.13 220 x1.46 274 x1.82
160 99 x0.62 136 x0.85 181 x1.13 233 x1.45 288 x1.8
170 107 x0.63 145 x0.86 192 x1.13 245 x1.44 302 x1.78
180 115 x0.64 155 x0.86 203 x1.13 257 x1.43 315 x1.75
190 123 x0.65 164 x0.86 213 x1.12 269 x1.42 328 x1.73
200 131 x0.65 173 x0.86 223 x1.12 280 x1.4 341 x1.7
210 138 x0.66 181 x0.86 233 x1.11 291 x1.39 353 x1.68
220 146 x0.66 190 x0.86 243 x1.1 302 x1.37 365 x1.66
230 153 x0.66 198 x0.86 252 x1.1 313 x1.36 376 x1.64
240 160 x0.67 206 x0.86 261 x1.09 323 x1.34 387 x1.61
250 167 x0.67 214 x0.86 270 x1.08 333 x1.33 398 x1.59
260 174 x0.67 222 x0.85 279 x1.07 342 x1.32 409 x1.57
270 180 x0.67 230 x0.85 287 x1.06 352 x1.3 419 x1.55
280 187 x0.67 237 x0.85 296 x1.06 361 x1.29 429 x1.53
290 194 x0.67 244 x0.84 304 x1.05 370 x1.27 439 x1.51
300 200 x0.67 251 x0.84 312 x1.04 378 x1.26 448 x1.49
310 206 x0.66 258 x0.83 319 x1.03 387 x1.25 458 x1.48
All 104 148 201 263 330

These male standards were last updated a week ago and are based on 10,000 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 33 x0.36 53 x0.59 80 x0.89 113 x1.25 149 x1.66
100 37 x0.37 59 x0.59 87 x0.87 120 x1.2 158 x1.58
110 41 x0.37 63 x0.58 93 x0.84 127 x1.16 166 x1.51
120 44 x0.37 68 x0.57 98 x0.82 134 x1.12 173 x1.44
130 48 x0.37 73 x0.56 104 x0.8 140 x1.08 180 x1.39
140 51 x0.37 77 x0.55 109 x0.78 146 x1.04 187 x1.34
150 55 x0.37 81 x0.54 113 x0.76 152 x1.01 193 x1.29
160 58 x0.36 85 x0.53 118 x0.74 157 x0.98 199 x1.25
170 61 x0.36 88 x0.52 122 x0.72 162 x0.95 205 x1.21
180 64 x0.36 92 x0.51 127 x0.7 167 x0.93 210 x1.17
190 67 x0.35 95 x0.5 131 x0.69 172 x0.9 216 x1.13
200 70 x0.35 99 x0.49 135 x0.67 176 x0.88 221 x1.1
210 73 x0.35 102 x0.49 138 x0.66 180 x0.86 225 x1.07
220 75 x0.34 105 x0.48 142 x0.65 184 x0.84 230 x1.05
230 78 x0.34 108 x0.47 146 x0.63 188 x0.82 235 x1.02
240 80 x0.33 111 x0.46 149 x0.62 192 x0.8 239 x1
250 83 x0.33 114 x0.46 152 x0.61 196 x0.78 243 x0.97
260 85 x0.33 117 x0.45 155 x0.6 200 x0.77 247 x0.95
All 50 76 110 150 193

These female standards were last updated a week ago and are based on 754 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.

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Exercise Comparisons

Compare pendlay row versus one of the following exercises:

Bench Deadlift Squat 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 Decline Bench Press Rack Pull Preacher Curl Barbell Shrug Box Squat T-Bar Row Floor Press Zercher Squat Stiff Legged Deadlift Wrist Curl Lying Tricep Extension Bulgarian Split Squat Upright Row Barbell Lunge Tricep Extension Reverse Wrist Curl Good Morning Landmine Squat Split Squat

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