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 11,000 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 82 x0.74 118 x1.07 161 x1.47 209 x1.9
120 62 x0.52 93 x0.77 132 x1.1 177 x1.47 226 x1.88
130 71 x0.55 104 x0.8 144 x1.11 192 x1.47 243 x1.87
140 80 x0.57 114 x0.82 157 x1.12 206 x1.47 259 x1.85
150 89 x0.59 125 x0.83 169 x1.13 220 x1.47 275 x1.83
160 97 x0.61 135 x0.84 181 x1.13 233 x1.46 290 x1.81
170 106 x0.62 145 x0.85 192 x1.13 246 x1.45 304 x1.79
180 114 x0.63 154 x0.86 203 x1.13 259 x1.44 318 x1.76
190 122 x0.64 164 x0.86 214 x1.13 271 x1.42 331 x1.74
200 130 x0.65 173 x0.86 224 x1.12 282 x1.41 344 x1.72
210 138 x0.66 182 x0.87 234 x1.12 294 x1.4 357 x1.7
220 145 x0.66 190 x0.87 244 x1.11 305 x1.39 369 x1.68
230 153 x0.66 199 x0.87 254 x1.1 315 x1.37 380 x1.65
240 160 x0.67 207 x0.86 263 x1.1 326 x1.36 392 x1.63
250 167 x0.67 215 x0.86 272 x1.09 336 x1.34 403 x1.61
260 174 x0.67 223 x0.86 281 x1.08 346 x1.33 414 x1.59
270 181 x0.67 231 x0.86 290 x1.07 356 x1.32 425 x1.57
280 188 x0.67 239 x0.85 299 x1.07 365 x1.3 435 x1.55
290 195 x0.67 246 x0.85 307 x1.06 375 x1.29 445 x1.53
300 201 x0.67 254 x0.85 315 x1.05 384 x1.28 455 x1.52
310 208 x0.67 261 x0.84 323 x1.04 392 x1.27 465 x1.5
All 103 147 202 266 335

These male standards were last updated yesterday and are based on 7,000 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 57 x0.63 84 x0.93 116 x1.28 151 x1.68
100 40 x0.4 61 x0.61 89 x0.89 122 x1.22 158 x1.58
110 43 x0.39 65 x0.59 94 x0.85 127 x1.16 164 x1.49
120 46 x0.38 69 x0.58 98 x0.82 133 x1.11 170 x1.42
130 49 x0.38 73 x0.56 103 x0.79 138 x1.06 176 x1.35
140 52 x0.37 76 x0.54 107 x0.76 142 x1.02 181 x1.3
150 54 x0.36 79 x0.53 111 x0.74 147 x0.98 186 x1.24
160 57 x0.36 82 x0.52 114 x0.71 151 x0.94 191 x1.19
170 59 x0.35 85 x0.5 118 x0.69 155 x0.91 196 x1.15
180 62 x0.34 88 x0.49 121 x0.67 159 x0.88 200 x1.11
190 64 x0.34 91 x0.48 124 x0.65 163 x0.86 204 x1.07
200 66 x0.33 94 x0.47 127 x0.64 166 x0.83 208 x1.04
210 69 x0.33 96 x0.46 130 x0.62 170 x0.81 212 x1.01
220 71 x0.32 99 x0.45 133 x0.61 173 x0.79 215 x0.98
230 73 x0.32 101 x0.44 136 x0.59 176 x0.77 219 x0.95
240 75 x0.31 103 x0.43 139 x0.58 179 x0.75 222 x0.93
250 76 x0.31 106 x0.42 141 x0.56 182 x0.73 226 x0.9
260 78 x0.3 108 x0.41 144 x0.55 185 x0.71 229 x0.88
All 51 76 108 145 186

These female standards were last updated yesterday and are based on 509 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 5,920,000 lifts Deadlift 3,556,000 lifts Squat 3,474,000 lifts Shoulder Press 944,000 lifts Barbell Curl 490,000 lifts Bent Over Row 305,000 lifts Front Squat 324,000 lifts Incline Bench Press 106,000 lifts Hex Bar Deadlift 73,000 lifts Romanian Deadlift 53,000 lifts Barbell Shrug 32,000 lifts Hip Thrust 40,000 lifts Upright Row 22,000 lifts Decline Bench Press 23,000 lifts Good Morning 10,000 lifts T-Bar Row 15,000 lifts Pendlay Row 11,000 lifts Lying Tricep Extension 11,000 lifts Tricep Extension 15,000 lifts

Bodyweight

Pull Ups 484,000 lifts Push Ups 194,000 lifts Dips 197,000 lifts Chin Ups 73,000 lifts Muscle Ups 16,000 lifts Sit Ups 16,000 lifts Crunches 9,000 lifts

Olympic

Power Clean 278,000 lifts Snatch 96,000 lifts Clean & Jerk 93,000 lifts Push Press 63,000 lifts Clean 72,000 lifts Clean & Press 89,000 lifts Thruster 6,000 lifts Push Jerk (experimental)

Dumbbell

Dumbbell Curl 243,000 lifts Dumbbell Bench Press 249,000 lifts Dumbbell Shoulder Press 139,000 lifts Dumbbell Lateral Raise 43,000 lifts Dumbbell Row 65,000 lifts Dumbbell Front Raise 17,000 lifts Dumbbell Shrug 20,000 lifts Dumbbell Lunge 11,000 lifts Dumbbell Concentration Curl 9,000 lifts Incline Dumbbell Press 36,000 lifts Incline Dumbbell Fly 5,000 lifts Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension 9,000 lifts Dumbbell Fly 13,000 lifts

Machine

Sled Leg Press 99,000 lifts Horizontal Leg Press 61,000 lifts Leg Extension 38,000 lifts Seated Leg Curl 15,000 lifts Lying Leg Curl 11,000 lifts Calf Raise 18,000 lifts

Cable

Lat Pulldown 103,000 lifts Tricep Rope Pushdown 16,000 lifts Tricep Pushdown 19,000 lifts + 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

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