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 new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

Go to 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
120 59 x0.49 93 x0.78 137 x1.14 190 x1.58 247 x2.06
130 68 x0.52 104 x0.8 150 x1.15 205 x1.57 265 x2.04
140 76 x0.54 114 x0.82 162 x1.16 219 x1.57 281 x2.01
150 84 x0.56 124 x0.83 174 x1.16 233 x1.55 297 x1.98
160 93 x0.58 134 x0.84 186 x1.16 247 x1.54 312 x1.95
170 101 x0.59 144 x0.85 197 x1.16 260 x1.53 327 x1.92
180 108 x0.6 153 x0.85 208 x1.16 272 x1.51 341 x1.89
190 116 x0.61 162 x0.85 219 x1.15 284 x1.5 354 x1.87
200 124 x0.62 171 x0.86 229 x1.15 296 x1.48 367 x1.84
210 131 x0.62 180 x0.86 239 x1.14 307 x1.46 380 x1.81
220 138 x0.63 188 x0.86 249 x1.13 318 x1.45 393 x1.78
230 145 x0.63 197 x0.86 259 x1.13 329 x1.43 404 x1.76
240 152 x0.64 205 x0.85 268 x1.12 340 x1.42 416 x1.73
250 159 x0.64 213 x0.85 277 x1.11 350 x1.4 427 x1.71
260 166 x0.64 221 x0.85 286 x1.1 360 x1.38 438 x1.69
270 173 x0.64 228 x0.85 295 x1.09 370 x1.37 449 x1.66
280 179 x0.64 236 x0.84 303 x1.08 379 x1.35 459 x1.64
290 186 x0.64 243 x0.84 311 x1.07 388 x1.34 470 x1.62
300 192 x0.64 250 x0.83 320 x1.07 397 x1.32 480 x1.6
310 198 x0.64 257 x0.83 327 x1.06 406 x1.31 489 x1.58
All 102 151 212 283 361

These male standards were last updated a month ago and are based on 311 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
100 72 x0.72 96 x0.96 124 x1.24 156 x1.56 190 x1.9
110 75 x0.68 99 x0.9 127 x1.16 160 x1.45 194 x1.76
120 77 x0.64 101 x0.84 130 x1.09 163 x1.36 198 x1.65
130 79 x0.61 104 x0.8 133 x1.02 166 x1.28 201 x1.55
140 81 x0.58 106 x0.76 136 x0.97 169 x1.21 205 x1.46
150 83 x0.55 108 x0.72 138 x0.92 172 x1.15 208 x1.38
160 85 x0.53 111 x0.69 141 x0.88 175 x1.09 211 x1.32
170 87 x0.51 113 x0.66 143 x0.84 177 x1.04 213 x1.25
180 89 x0.49 114 x0.64 145 x0.81 180 x1 216 x1.2
190 90 x0.47 116 x0.61 147 x0.78 182 x0.96 218 x1.15
200 92 x0.46 118 x0.59 149 x0.75 184 x0.92 221 x1.1
210 93 x0.44 120 x0.57 151 x0.72 186 x0.89 223 x1.06
220 95 x0.43 121 x0.55 153 x0.7 188 x0.86 225 x1.02
230 96 x0.42 123 x0.53 155 x0.67 190 x0.83 227 x0.99
240 97 x0.41 124 x0.52 156 x0.65 192 x0.8 229 x0.96
250 99 x0.39 126 x0.5 158 x0.63 194 x0.78 231 x0.93
260 100 x0.38 127 x0.49 159 x0.61 195 x0.75 233 x0.9
All 82 108 138 172 209

These female standards were last updated a month ago and are based on 24 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 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + 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