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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 28,000 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 56 x0.51 84 x0.76 120 x1.09 162 x1.47 208 x1.89
120 65 x0.54 95 x0.79 133 x1.11 177 x1.47 225 x1.87
130 74 x0.57 106 x0.81 145 x1.12 191 x1.47 241 x1.86
140 82 x0.59 116 x0.83 157 x1.12 205 x1.47 257 x1.83
150 91 x0.61 126 x0.84 169 x1.13 219 x1.46 272 x1.81
160 99 x0.62 136 x0.85 181 x1.13 231 x1.45 286 x1.79
170 107 x0.63 145 x0.86 192 x1.13 244 x1.43 300 x1.76
180 115 x0.64 155 x0.86 202 x1.12 256 x1.42 313 x1.74
190 123 x0.65 164 x0.86 213 x1.12 268 x1.41 326 x1.72
200 131 x0.65 173 x0.86 223 x1.11 279 x1.39 338 x1.69
210 139 x0.66 181 x0.86 232 x1.11 290 x1.38 351 x1.67
220 146 x0.66 190 x0.86 242 x1.1 300 x1.37 362 x1.65
230 153 x0.67 198 x0.86 251 x1.09 311 x1.35 374 x1.62
240 160 x0.67 206 x0.86 260 x1.08 321 x1.34 385 x1.6
250 167 x0.67 214 x0.86 269 x1.08 331 x1.32 395 x1.58
260 174 x0.67 222 x0.85 278 x1.07 340 x1.31 406 x1.56
270 181 x0.67 229 x0.85 286 x1.06 350 x1.29 416 x1.54
280 187 x0.67 237 x0.85 294 x1.05 359 x1.28 426 x1.52
290 194 x0.67 244 x0.84 303 x1.04 368 x1.27 436 x1.5
300 200 x0.67 251 x0.84 310 x1.03 376 x1.25 445 x1.48
310 206 x0.67 258 x0.83 318 x1.03 385 x1.24 454 x1.47
All 105 148 201 262 328

These male standards were last updated yesterday and are based on 12,000 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 32 x0.35 52 x0.58 78 x0.87 110 x1.22 145 x1.61
100 36 x0.36 57 x0.57 85 x0.85 118 x1.18 154 x1.54
110 40 x0.37 63 x0.57 91 x0.83 125 x1.14 163 x1.48
120 44 x0.37 68 x0.56 97 x0.81 132 x1.1 171 x1.42
130 48 x0.37 72 x0.56 103 x0.79 139 x1.07 179 x1.37
140 52 x0.37 77 x0.55 109 x0.78 145 x1.04 186 x1.33
150 56 x0.37 81 x0.54 114 x0.76 151 x1.01 192 x1.28
160 59 x0.37 86 x0.54 119 x0.74 157 x0.98 199 x1.24
170 62 x0.37 90 x0.53 123 x0.73 163 x0.96 205 x1.21
180 66 x0.37 94 x0.52 128 x0.71 168 x0.93 211 x1.17
190 69 x0.36 97 x0.51 132 x0.7 173 x0.91 217 x1.14
200 72 x0.36 101 x0.51 137 x0.68 178 x0.89 222 x1.11
210 75 x0.36 105 x0.5 141 x0.67 183 x0.87 227 x1.08
220 78 x0.35 108 x0.49 145 x0.66 187 x0.85 232 x1.06
230 81 x0.35 111 x0.48 149 x0.65 191 x0.83 237 x1.03
240 83 x0.35 115 x0.48 152 x0.64 196 x0.82 242 x1.01
250 86 x0.34 118 x0.47 156 x0.62 200 x0.8 247 x0.99
260 89 x0.34 121 x0.46 160 x0.61 204 x0.78 251 x0.97
All 50 77 110 150 193

These female standards were last updated yesterday and are based on 895 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 Press 8,623,000 lifts Squat 5,072,000 lifts Deadlift 5,168,000 lifts Shoulder Press 1,329,000 lifts Barbell Curl 657,000 lifts Military Press 55,000 lifts Incline Bench Press 230,000 lifts Hex Bar Deadlift 152,000 lifts Bent Over Row 415,000 lifts Front Squat 443,000 lifts Sumo Deadlift 28,000 lifts Hip Thrust 83,000 lifts Romanian Deadlift 98,000 lifts Close Grip Bench Press 12,000 lifts Preacher Curl 10,000 lifts T-Bar Row 35,000 lifts Rack Pull 9,000 lifts Barbell Shrug 57,000 lifts Pendlay Row 28,000 lifts Lying Tricep Extension 25,000 lifts Decline Bench Press 47,000 lifts Tricep Extension 33,000 lifts Stiff Legged Deadlift 4,000 lifts Box Squat 6,000 lifts Wrist Curl 3,000 lifts Upright Row 34,000 lifts Bulgarian Split Squat 3,000 lifts Zercher Squat 2,000 lifts Barbell Lunge 2,000 lifts Floor Press 3,000 lifts Reverse Wrist Curl 1,000 lifts Good Morning 18,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 719,000 lifts Push Ups 332,000 lifts Dips 291,000 lifts Chin Ups 143,000 lifts Bodyweight Squat 8,000 lifts Sit Ups 37,000 lifts One Arm Push Ups 4,000 lifts Muscle Ups 36,000 lifts Crunches 21,000 lifts Burpees 3,000 lifts Handstand Push Ups 3,000 lifts Single Leg Squat 7,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 351,000 lifts Clean and Jerk 125,000 lifts Snatch 130,000 lifts Clean 100,000 lifts Push Press 86,000 lifts Clean and Press 98,000 lifts Push Jerk 10,000 lifts Overhead Squat 5,000 lifts Power Snatch 2,000 lifts Thruster 13,000 lifts

Dumbbell

Dumbbell Bench Press 492,000 lifts Dumbbell Curl 439,000 lifts Dumbbell Shoulder Press 254,000 lifts Incline Dumbbell Bench Press 110,000 lifts Dumbbell Row 111,000 lifts Dumbbell Lateral Raise 74,000 lifts Dumbbell Hammer Curl 14,000 lifts Dumbbell Tricep Extension 24,000 lifts Dumbbell Fly 33,000 lifts Goblet Squat 6,000 lifts Dumbbell Shrug 37,000 lifts Dumbbell Lunge 27,000 lifts Dumbbell Concentration Curl 21,000 lifts Lying Dumbbell Tricep Extension 11,000 lifts Arnold Press 4,000 lifts Dumbbell Front Raise 28,000 lifts Incline Dumbbell Curl 2,000 lifts Dumbbell Bulgarian Split Squat 5,000 lifts Dumbbell Pullover 2,000 lifts Incline Dumbbell Fly 12,000 lifts Dumbbell Reverse Fly 1,000 lifts Decline Dumbbell Bench Press 1,000 lifts

Machine

Sled Leg Press 206,000 lifts Chest Press 15,000 lifts Horizontal Leg Press 122,000 lifts Leg Extension 75,000 lifts Machine Shoulder Press 7,000 lifts Calf Raise 43,000 lifts Seated Leg Curl 30,000 lifts Seated Calf Raise 2,000 lifts Pec Deck Fly 5,000 lifts Vertical Leg Press 5,000 lifts Hack Squat 4,000 lifts Lying Leg Curl 23,000 lifts Hip Abduction 3,000 lifts Hip Adduction 2,000 lifts

Cable

Lat Pulldown 181,000 lifts Tricep Pushdown 49,000 lifts Seated Cable Row 13,000 lifts Tricep Rope Pushdown 38,000 lifts Cable Fly 3,000 lifts Face Pull 4,000 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 Incline Bench Press Hex Bar Deadlift Bent Over Row Front Squat Sumo Deadlift Hip Thrust Romanian Deadlift Close Grip Bench Press Preacher Curl T-Bar Row Rack Pull Barbell Shrug Lying Tricep Extension Decline Bench Press Tricep Extension Stiff Legged Deadlift Box Squat Wrist Curl Upright Row Bulgarian Split Squat Zercher Squat Barbell Lunge Floor Press Reverse Wrist Curl Good Morning Split Squat Landmine Squat

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