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)
Apply age bonus:

Male Pendlay Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 62 x0.52 94 x0.78 135 x1.13 184 x1.53 237 x1.97
130 70 x0.54 105 x0.8 148 x1.14 198 x1.52 253 x1.95
140 79 x0.56 115 x0.82 160 x1.14 212 x1.51 269 x1.92
150 87 x0.58 125 x0.83 171 x1.14 225 x1.5 283 x1.89
160 95 x0.59 134 x0.84 182 x1.14 238 x1.49 298 x1.86
170 103 x0.61 143 x0.84 193 x1.14 250 x1.47 312 x1.83
180 111 x0.61 152 x0.85 204 x1.13 262 x1.46 325 x1.81
190 118 x0.62 161 x0.85 214 x1.13 274 x1.44 338 x1.78
200 125 x0.63 170 x0.85 224 x1.12 285 x1.42 350 x1.75
210 133 x0.63 178 x0.85 233 x1.11 296 x1.41 362 x1.72
220 140 x0.64 187 x0.85 243 x1.1 306 x1.39 374 x1.7
230 147 x0.64 195 x0.85 252 x1.09 317 x1.38 385 x1.67
240 154 x0.64 202 x0.84 261 x1.09 326 x1.36 396 x1.65
250 160 x0.64 210 x0.84 269 x1.08 336 x1.34 407 x1.63
260 167 x0.64 217 x0.84 278 x1.07 346 x1.33 417 x1.6
270 173 x0.64 225 x0.83 286 x1.06 355 x1.31 427 x1.58
280 179 x0.64 232 x0.83 294 x1.05 364 x1.3 437 x1.56
290 186 x0.64 239 x0.82 302 x1.04 373 x1.28 447 x1.54
300 192 x0.64 246 x0.82 310 x1.03 381 x1.27 456 x1.52
310 198 x0.64 253 x0.81 317 x1.02 390 x1.26 465 x1.5
All 103 148 204 270 340

These male standards were last updated 6 days ago and are based on 2,000 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
100 38 x0.38 58 x0.58 83 x0.83 113 x1.13 146 x1.46
110 42 x0.38 63 x0.57 89 x0.81 120 x1.09 154 x1.4
120 46 x0.38 68 x0.56 95 x0.79 127 x1.06 161 x1.34
130 50 x0.38 72 x0.55 100 x0.77 133 x1.02 168 x1.3
140 53 x0.38 77 x0.55 105 x0.75 139 x0.99 175 x1.25
150 57 x0.38 81 x0.54 110 x0.74 144 x0.96 181 x1.21
160 60 x0.38 85 x0.53 115 x0.72 150 x0.94 187 x1.17
170 63 x0.37 89 x0.52 120 x0.7 155 x0.91 193 x1.14
180 67 x0.37 92 x0.51 124 x0.69 160 x0.89 199 x1.1
190 70 x0.37 96 x0.51 128 x0.67 165 x0.87 204 x1.07
200 73 x0.36 99 x0.5 132 x0.66 169 x0.85 209 x1.04
210 76 x0.36 103 x0.49 136 x0.65 174 x0.83 214 x1.02
220 78 x0.36 106 x0.48 140 x0.63 178 x0.81 219 x0.99
230 81 x0.35 109 x0.48 143 x0.62 182 x0.79 223 x0.97
240 84 x0.35 112 x0.47 147 x0.61 186 x0.77 227 x0.95
250 86 x0.35 115 x0.46 150 x0.6 190 x0.76 232 x0.93
260 89 x0.34 118 x0.45 154 x0.59 193 x0.74 236 x0.91
All 51 76 107 143 183

These female standards were last updated 6 days ago and are based on 208 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