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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 82,000 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 53 x0.48 81 x0.73 115 x1.05 156 x1.42 201 x1.83
120 63 x0.52 92 x0.77 129 x1.07 172 x1.43 219 x1.82
130 72 x0.55 103 x0.79 142 x1.09 187 x1.44 235 x1.81
140 81 x0.58 114 x0.81 154 x1.1 201 x1.44 252 x1.8
150 90 x0.6 124 x0.83 167 x1.11 215 x1.43 267 x1.78
160 98 x0.61 134 x0.84 178 x1.11 228 x1.43 282 x1.76
170 107 x0.63 144 x0.85 190 x1.12 241 x1.42 296 x1.74
180 115 x0.64 154 x0.86 201 x1.12 254 x1.41 310 x1.72
190 124 x0.65 164 x0.86 212 x1.12 266 x1.4 324 x1.7
200 132 x0.66 173 x0.87 222 x1.11 278 x1.39 337 x1.68
210 140 x0.66 182 x0.87 233 x1.11 289 x1.38 349 x1.66
220 147 x0.67 191 x0.87 243 x1.1 301 x1.37 362 x1.64
230 155 x0.67 200 x0.87 252 x1.1 311 x1.35 374 x1.62
240 163 x0.68 208 x0.87 262 x1.09 322 x1.34 385 x1.6
250 170 x0.68 216 x0.87 271 x1.09 332 x1.33 396 x1.59
260 177 x0.68 225 x0.86 280 x1.08 342 x1.32 407 x1.57
270 184 x0.68 233 x0.86 289 x1.07 352 x1.3 418 x1.55
280 191 x0.68 240 x0.86 298 x1.06 362 x1.29 428 x1.53
290 198 x0.68 248 x0.86 306 x1.06 371 x1.28 439 x1.51
300 205 x0.68 255 x0.85 315 x1.05 380 x1.27 449 x1.5
310 211 x0.68 263 x0.85 323 x1.04 389 x1.26 458 x1.48
All 103 146 199 260 325

These male standards were last updated a week ago and are based on 21,000 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 x0.91 114 x1.26 148 x1.65
100 40 x0.4 61 x0.61 89 x0.89 121 x1.21 157 x1.57
110 44 x0.4 66 x0.6 94 x0.86 128 x1.16 164 x1.49
120 48 x0.4 71 x0.59 100 x0.83 134 x1.12 172 x1.43
130 51 x0.39 75 x0.58 105 x0.81 140 x1.08 179 x1.37
140 55 x0.39 79 x0.57 110 x0.79 146 x1.04 185 x1.32
150 58 x0.39 84 x0.56 115 x0.77 152 x1.01 191 x1.28
160 61 x0.38 87 x0.55 120 x0.75 157 x0.98 197 x1.23
170 64 x0.38 91 x0.54 124 x0.73 162 x0.95 203 x1.19
180 67 x0.37 95 x0.53 128 x0.71 167 x0.93 208 x1.16
190 70 x0.37 98 x0.52 132 x0.7 171 x0.9 213 x1.12
200 73 x0.37 101 x0.51 136 x0.68 176 x0.88 218 x1.09
210 76 x0.36 105 x0.5 140 x0.67 180 x0.86 223 x1.06
220 79 x0.36 108 x0.49 143 x0.65 184 x0.84 227 x1.03
230 81 x0.35 111 x0.48 147 x0.64 188 x0.82 232 x1.01
240 84 x0.35 114 x0.47 150 x0.63 192 x0.8 236 x0.98
250 86 x0.34 117 x0.47 153 x0.61 195 x0.78 240 x0.96
260 89 x0.34 119 x0.46 157 x0.6 199 x0.76 244 x0.94
All 53 79 112 150 192

These female standards were last updated a week ago and are based on 1,000 filtered lifts.

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

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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 13,342,000 lifts Squat 7,645,000 lifts Deadlift 7,719,000 lifts Shoulder Press 1,914,000 lifts Barbell Curl 916,000 lifts Military Press 321,000 lifts Bent Over Row 604,000 lifts Incline Bench Press 440,000 lifts Front Squat 645,000 lifts Hex Bar Deadlift 320,000 lifts Sumo Deadlift 165,000 lifts Hip Thrust 187,000 lifts EZ Bar Curl 60,000 lifts Romanian Deadlift 188,000 lifts Close Grip Bench Press 85,000 lifts Barbell Shrug 109,000 lifts Lying Tricep Extension 67,000 lifts Seated Shoulder Press 44,000 lifts Pendlay Row 82,000 lifts Stiff Legged Deadlift 44,000 lifts Floor Press 45,000 lifts Decline Bench Press 97,000 lifts Rack Pull 68,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Box Squat 51,000 lifts Bulgarian Split Squat 38,000 lifts Zercher Squat 41,000 lifts Reverse Barbell Curl 24,000 lifts Upright Row 72,000 lifts Landmine Squat 29,000 lifts Reverse Wrist Curl 28,000 lifts Wrist Curl 37,000 lifts Reverse Grip Bench Press 29,000 lifts

Bodyweight

Pull Ups 1,096,000 lifts Push Ups 564,000 lifts Dips 433,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Muscle Ups 59,000 lifts Handstand Push Ups 16,000 lifts Sit Ups 64,000 lifts Single Leg Squat 25,000 lifts Diamond Pushups 10,000 lifts Neutral Grip Pull Ups 5,000 lifts One Arm Pull Ups 7,000 lifts One Arm Push Ups 20,000 lifts Burpees 15,000 lifts Inverted Row 3,000 lifts Crunches 36,000 lifts Glute Bridge 3,000 lifts Russian Twist 3,000 lifts Back Extension 3,000 lifts Lunge 11,000 lifts Hanging Leg Raise 4,000 lifts Toes To Bar 2,000 lifts Lying Leg Raise 2,000 lifts Glute Ham Raise 1,000 lifts

Olympic

Power Clean 475,000 lifts Clean and Jerk 196,000 lifts Snatch 199,000 lifts Push Press 144,000 lifts Hang Clean 38,000 lifts Clean and Press 136,000 lifts Clean 158,000 lifts Overhead Squat 46,000 lifts Push Jerk 42,000 lifts Power Snatch 36,000 lifts Thruster 47,000 lifts

Dumbbell

Dumbbell Bench Press 985,000 lifts Dumbbell Curl 781,000 lifts Dumbbell Shoulder Press 485,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 213,000 lifts Dumbbell Lateral Raise 214,000 lifts Dumbbell Tricep Extension 74,000 lifts Goblet Squat 68,000 lifts Dumbbell Hammer Curl 90,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Floor Press 34,000 lifts Dumbbell Fly 85,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Front Raise 64,000 lifts Dumbbell Reverse Fly 30,000 lifts Arnold Press 48,000 lifts Dumbbell Tricep Kickback 29,000 lifts Dumbbell Pullover 35,000 lifts Chest Supported Dumbbell Row 25,000 lifts Incline Dumbbell Curl 38,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Incline Dumbbell Fly 43,000 lifts Decline Dumbbell Bench Press 30,000 lifts

Machine

Sled Leg Press 438,000 lifts Chest Press 116,000 lifts Leg Extension 156,000 lifts Horizontal Leg Press 236,000 lifts Calf Raise 98,000 lifts Pec Deck Fly 54,000 lifts Machine Shoulder Press 63,000 lifts Seated Leg Curl 76,000 lifts Lying Leg Curl 67,000 lifts Hack Squat 48,000 lifts Vertical Leg Press 97,000 lifts Seated Calf Raise 38,000 lifts Hip Abduction 38,000 lifts Hip Adduction 34,000 lifts

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Cable Lateral Raise 25,000 lifts Cable Curl 29,000 lifts Cable Crunch 26,000 lifts Cable Pull Through 24,000 lifts One Arm Cable Curl 23,000 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 Bent Over Row Incline Bench Press Front Squat Hex Bar Deadlift Sumo Deadlift Hip Thrust EZ Bar Curl Romanian Deadlift Close Grip Bench Press Barbell Shrug Lying Tricep Extension Seated Shoulder Press Stiff Legged Deadlift Floor Press Decline Bench Press Rack Pull Barbell Lunge Tricep Extension Good Morning Split Squat T-Bar Row Preacher Curl Box Squat Bulgarian Split Squat Zercher Squat Reverse Barbell Curl Upright Row Landmine Squat Reverse Wrist Curl Wrist Curl Reverse Grip Bench Press

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