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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 77,000 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 83 x0.75 118 x1.07 159 x1.44 203 x1.85
120 65 x0.54 94 x0.78 131 x1.09 174 x1.45 220 x1.84
130 74 x0.57 105 x0.81 144 x1.11 189 x1.45 237 x1.82
140 83 x0.59 116 x0.83 156 x1.12 203 x1.45 253 x1.81
150 92 x0.61 126 x0.84 168 x1.12 216 x1.44 268 x1.79
160 100 x0.63 136 x0.85 180 x1.12 230 x1.43 283 x1.77
170 109 x0.64 146 x0.86 191 x1.12 242 x1.43 297 x1.75
180 117 x0.65 156 x0.86 202 x1.12 255 x1.41 310 x1.72
190 125 x0.66 165 x0.87 213 x1.12 267 x1.4 324 x1.7
200 133 x0.67 174 x0.87 223 x1.12 278 x1.39 336 x1.68
210 141 x0.67 183 x0.87 233 x1.11 289 x1.38 349 x1.66
220 148 x0.67 192 x0.87 243 x1.1 300 x1.37 361 x1.64
230 156 x0.68 200 x0.87 253 x1.1 311 x1.35 372 x1.62
240 163 x0.68 209 x0.87 262 x1.09 321 x1.34 384 x1.6
250 171 x0.68 217 x0.87 271 x1.08 331 x1.33 395 x1.58
260 178 x0.68 225 x0.86 280 x1.08 341 x1.31 405 x1.56
270 185 x0.68 232 x0.86 289 x1.07 351 x1.3 416 x1.54
280 191 x0.68 240 x0.86 297 x1.06 360 x1.29 426 x1.52
290 198 x0.68 248 x0.85 305 x1.05 369 x1.27 436 x1.5
300 205 x0.68 255 x0.85 314 x1.05 378 x1.26 446 x1.49
310 211 x0.68 262 x0.85 322 x1.04 387 x1.25 455 x1.47
All 105 148 200 260 325

These male standards were last updated 3 days 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 34 x0.37 54 x0.6 80 x0.89 112 x1.24 146 x1.63
100 38 x0.38 59 x0.59 87 x0.87 119 x1.19 155 x1.55
110 42 x0.38 64 x0.59 93 x0.85 127 x1.15 164 x1.49
120 46 x0.38 69 x0.58 99 x0.82 133 x1.11 171 x1.43
130 50 x0.38 74 x0.57 104 x0.8 140 x1.08 179 x1.37
140 54 x0.38 78 x0.56 110 x0.78 146 x1.04 185 x1.32
150 57 x0.38 83 x0.55 115 x0.76 152 x1.01 192 x1.28
160 61 x0.38 87 x0.54 119 x0.75 157 x0.98 198 x1.24
170 64 x0.38 91 x0.53 124 x0.73 163 x0.96 204 x1.2
180 67 x0.37 95 x0.53 128 x0.71 168 x0.93 210 x1.17
190 70 x0.37 98 x0.52 133 x0.7 172 x0.91 215 x1.13
200 73 x0.37 102 x0.51 137 x0.68 177 x0.89 220 x1.1
210 76 x0.36 105 x0.5 141 x0.67 182 x0.86 225 x1.07
220 79 x0.36 108 x0.49 145 x0.66 186 x0.84 230 x1.05
230 81 x0.35 112 x0.49 148 x0.64 190 x0.83 235 x1.02
240 84 x0.35 115 x0.48 152 x0.63 194 x0.81 239 x1
250 87 x0.35 118 x0.47 155 x0.62 198 x0.79 244 x0.97
260 89 x0.34 121 x0.46 159 x0.61 202 x0.78 248 x0.95
All 52 78 111 150 193

These female standards were last updated 3 days 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 12,352,000 lifts Squat 7,135,000 lifts Deadlift 7,245,000 lifts Shoulder Press 1,808,000 lifts Military Press 270,000 lifts Incline Bench Press 405,000 lifts Barbell Curl 862,000 lifts Hex Bar Deadlift 293,000 lifts Front Squat 608,000 lifts Bent Over Row 567,000 lifts Sumo Deadlift 142,000 lifts Hip Thrust 171,000 lifts Romanian Deadlift 173,000 lifts EZ Bar Curl 47,000 lifts Close Grip Bench Press 74,000 lifts Barbell Shrug 102,000 lifts Seated Shoulder Press 38,000 lifts Decline Bench Press 92,000 lifts Preacher Curl 66,000 lifts Rack Pull 63,000 lifts Tricep Extension 69,000 lifts Pendlay Row 77,000 lifts T-Bar Row 71,000 lifts Box Squat 46,000 lifts Floor Press 39,000 lifts Bulgarian Split Squat 35,000 lifts Stiff Legged Deadlift 41,000 lifts Zercher Squat 37,000 lifts Upright Row 69,000 lifts Reverse Wrist Curl 27,000 lifts Barbell Lunge 36,000 lifts Lying Tricep Extension 63,000 lifts Good Morning 50,000 lifts Reverse Grip Bench Press 28,000 lifts Reverse Barbell Curl 23,000 lifts Split Squat 28,000 lifts Wrist Curl 35,000 lifts Landmine Squat 28,000 lifts

Bodyweight

Pull Ups 1,002,000 lifts Push Ups 489,000 lifts Dips 401,000 lifts Chin Ups 227,000 lifts Bodyweight Squat 40,000 lifts Sit Ups 57,000 lifts Muscle Ups 54,000 lifts Hanging Leg Raise 2,000 lifts Crunches 32,000 lifts Back Extension 2,000 lifts Neutral Grip Pull Ups 3,000 lifts Inverted Row 1,000 lifts Handstand Push Ups 12,000 lifts Diamond Pushups 4,000 lifts One Arm Push Ups 15,000 lifts One Arm Pull Ups 4,000 lifts Single Leg Squat 19,000 lifts Burpees 12,000 lifts Glute Bridge 2,000 lifts Lunge 9,000 lifts Russian Twist 2,000 lifts Toes To Bar 1,000 lifts Lying Leg Raise 1,000 lifts Glute Ham Raise 729 lifts

Olympic

Power Clean 456,000 lifts Snatch 191,000 lifts Clean and Jerk 187,000 lifts Clean 152,000 lifts Push Press 137,000 lifts Clean and Press 133,000 lifts Hang Clean 33,000 lifts Overhead Squat 43,000 lifts Power Snatch 34,000 lifts Push Jerk 41,000 lifts Thruster 46,000 lifts

Dumbbell

Dumbbell Bench Press 896,000 lifts Dumbbell Curl 692,000 lifts Dumbbell Shoulder Press 439,000 lifts Incline Dumbbell Bench Press 242,000 lifts Dumbbell Row 192,000 lifts Dumbbell Hammer Curl 77,000 lifts Dumbbell Lateral Raise 201,000 lifts Goblet Squat 57,000 lifts Dumbbell Bulgarian Split Squat 45,000 lifts Dumbbell Fly 77,000 lifts Dumbbell Shrug 79,000 lifts Dumbbell Tricep Extension 66,000 lifts Dumbbell Front Raise 60,000 lifts Dumbbell Lunge 69,000 lifts Arnold Press 43,000 lifts Dumbbell Romanian Deadlift 30,000 lifts Dumbbell Tricep Kickback 26,000 lifts Dumbbell Pullover 32,000 lifts Incline Dumbbell Curl 36,000 lifts Dumbbell Floor Press 27,000 lifts Dumbbell Concentration Curl 55,000 lifts Lying Dumbbell Tricep Extension 40,000 lifts Dumbbell Reverse Fly 28,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts

Machine

Sled Leg Press 413,000 lifts Horizontal Leg Press 226,000 lifts Chest Press 105,000 lifts Leg Extension 147,000 lifts Vertical Leg Press 94,000 lifts Hack Squat 45,000 lifts Machine Shoulder Press 59,000 lifts Pec Deck Fly 51,000 lifts Calf Raise 93,000 lifts Seated Leg Curl 73,000 lifts Hip Abduction 37,000 lifts Lying Leg Curl 64,000 lifts Seated Calf Raise 36,000 lifts Hip Adduction 33,000 lifts

Cable

Lat Pulldown 299,000 lifts Seated Cable Row 79,000 lifts Tricep Pushdown 107,000 lifts Tricep Rope Pushdown 81,000 lifts Face Pull 38,000 lifts Cable Fly 37,000 lifts Cable Curl 27,000 lifts Cable Pull Through 24,000 lifts Cable Lateral Raise 24,000 lifts Cable Crunch 25,000 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 Military Press Incline Bench Press Barbell Curl Hex Bar Deadlift Front Squat Bent Over Row Sumo Deadlift Hip Thrust Romanian Deadlift EZ Bar Curl Close Grip Bench Press Barbell Shrug Seated Shoulder Press Decline Bench Press Preacher Curl Rack Pull Tricep Extension T-Bar Row Box Squat Floor Press Bulgarian Split Squat Stiff Legged Deadlift Zercher Squat Upright Row Reverse Wrist Curl Barbell Lunge Lying Tricep Extension Good Morning Reverse Grip Bench Press Reverse Barbell Curl Split Squat Wrist Curl Landmine Squat

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