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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 36,000 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 x0.76 119 x1.08 161 x1.46 206 x1.88
120 65 x0.54 95 x0.79 132 x1.1 176 x1.47 223 x1.86
130 74 x0.57 106 x0.81 145 x1.11 190 x1.47 240 x1.84
140 83 x0.59 116 x0.83 157 x1.12 204 x1.46 255 x1.82
150 91 x0.61 126 x0.84 169 x1.13 218 x1.45 270 x1.8
160 100 x0.62 136 x0.85 180 x1.13 231 x1.44 285 x1.78
170 108 x0.64 146 x0.86 191 x1.13 243 x1.43 299 x1.76
180 116 x0.65 155 x0.86 202 x1.12 255 x1.42 312 x1.73
190 124 x0.65 164 x0.86 213 x1.12 267 x1.41 325 x1.71
200 132 x0.66 173 x0.87 223 x1.11 278 x1.39 337 x1.69
210 139 x0.66 182 x0.87 233 x1.11 289 x1.38 349 x1.66
220 147 x0.67 190 x0.87 242 x1.1 300 x1.36 361 x1.64
230 154 x0.67 199 x0.86 252 x1.09 311 x1.35 373 x1.62
240 161 x0.67 207 x0.86 261 x1.09 321 x1.34 384 x1.6
250 168 x0.67 215 x0.86 270 x1.08 331 x1.32 395 x1.58
260 175 x0.67 223 x0.86 278 x1.07 340 x1.31 405 x1.56
270 182 x0.67 230 x0.85 287 x1.06 350 x1.29 415 x1.54
280 189 x0.67 238 x0.85 295 x1.05 359 x1.28 425 x1.52
290 195 x0.67 245 x0.84 303 x1.05 368 x1.27 435 x1.5
300 202 x0.67 252 x0.84 311 x1.04 376 x1.25 445 x1.48
310 208 x0.67 259 x0.84 319 x1.03 385 x1.24 454 x1.46
All 105 148 200 261 327

These male standards were last updated 6 hours ago and are based on 16,000 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 x0.89 111 x1.24 146 x1.62
100 38 x0.38 59 x0.59 87 x0.87 119 x1.19 155 x1.55
110 42 x0.38 64 x0.59 93 x0.84 126 x1.15 163 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 x1.07 178 x1.37
140 54 x0.38 78 x0.56 109 x0.78 146 x1.04 185 x1.32
150 57 x0.38 83 x0.55 114 x0.76 151 x1.01 192 x1.28
160 60 x0.38 87 x0.54 119 x0.75 157 x0.98 198 x1.24
170 64 x0.37 91 x0.53 124 x0.73 162 x0.95 204 x1.2
180 67 x0.37 94 x0.52 128 x0.71 167 x0.93 209 x1.16
190 70 x0.37 98 x0.52 132 x0.7 172 x0.91 215 x1.13
200 73 x0.36 102 x0.51 137 x0.68 177 x0.88 220 x1.1
210 76 x0.36 105 x0.5 140 x0.67 181 x0.86 225 x1.07
220 79 x0.36 108 x0.49 144 x0.66 186 x0.84 230 x1.04
230 81 x0.35 111 x0.48 148 x0.64 190 x0.82 234 x1.02
240 84 x0.35 114 x0.48 152 x0.63 194 x0.81 239 x1
250 87 x0.35 118 x0.47 155 x0.62 198 x0.79 243 x0.97
260 89 x0.34 120 x0.46 158 x0.61 201 x0.77 247 x0.95
All 52 78 111 149 192

These female standards were last updated 6 hours ago and are based on 1,000 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 9,877,000 lifts Deadlift 5,859,000 lifts Squat 5,778,000 lifts Shoulder Press 1,476,000 lifts Military Press 128,000 lifts Barbell Curl 729,000 lifts Bent Over Row 461,000 lifts Incline Bench Press 286,000 lifts Front Squat 494,000 lifts Hex Bar Deadlift 189,000 lifts Hip Thrust 105,000 lifts Sumo Deadlift 54,000 lifts Romanian Deadlift 118,000 lifts Close Grip Bench Press 25,000 lifts Rack Pull 21,000 lifts Preacher Curl 19,000 lifts T-Bar Row 44,000 lifts Barbell Shrug 66,000 lifts Decline Bench Press 57,000 lifts Pendlay Row 36,000 lifts Box Squat 12,000 lifts Barbell Lunge 6,000 lifts Tricep Extension 39,000 lifts Upright Row 39,000 lifts Bulgarian Split Squat 6,000 lifts Wrist Curl 6,000 lifts Floor Press 7,000 lifts Stiff Legged Deadlift 9,000 lifts Good Morning 22,000 lifts Lying Tricep Extension 31,000 lifts Split Squat 3,000 lifts Zercher Squat 5,000 lifts Landmine Squat 2,000 lifts Reverse Wrist Curl 2,000 lifts

Bodyweight

Pull Ups 826,000 lifts Push Ups 391,000 lifts Dips 333,000 lifts Chin Ups 177,000 lifts Bodyweight Squat 21,000 lifts Muscle Ups 43,000 lifts Sit Ups 45,000 lifts Single Leg Squat 12,000 lifts Crunches 26,000 lifts One Arm Push Ups 9,000 lifts Lunge 5,000 lifts Handstand Push Ups 7,000 lifts Burpees 7,000 lifts

Olympic

Power Clean 380,000 lifts Snatch 143,000 lifts Clean and Jerk 138,000 lifts Clean 111,000 lifts Push Press 96,000 lifts Clean and Press 102,000 lifts Overhead Squat 10,000 lifts Thruster 15,000 lifts Power Snatch 5,000 lifts Push Jerk 12,000 lifts

Dumbbell

Dumbbell Bench Press 633,000 lifts Dumbbell Curl 529,000 lifts Dumbbell Shoulder Press 313,000 lifts Incline Dumbbell Bench Press 150,000 lifts Dumbbell Row 133,000 lifts Dumbbell Hammer Curl 28,000 lifts Dumbbell Lateral Raise 90,000 lifts Dumbbell Tricep Extension 32,000 lifts Goblet Squat 15,000 lifts Dumbbell Shrug 44,000 lifts Incline Dumbbell Curl 6,000 lifts Lying Dumbbell Tricep Extension 14,000 lifts Dumbbell Lunge 34,000 lifts Dumbbell Bulgarian Split Squat 12,000 lifts Dumbbell Fly 41,000 lifts Dumbbell Front Raise 33,000 lifts Arnold Press 10,000 lifts Dumbbell Pullover 5,000 lifts Dumbbell Reverse Fly 3,000 lifts Dumbbell Concentration Curl 26,000 lifts Decline Dumbbell Bench Press 3,000 lifts Incline Dumbbell Fly 14,000 lifts

Machine

Sled Leg Press 256,000 lifts Horizontal Leg Press 150,000 lifts Chest Press 39,000 lifts Leg Extension 91,000 lifts Calf Raise 53,000 lifts Pec Deck Fly 12,000 lifts Machine Shoulder Press 17,000 lifts Hack Squat 9,000 lifts Lying Leg Curl 28,000 lifts Seated Leg Curl 37,000 lifts Vertical Leg Press 10,000 lifts Hip Abduction 6,000 lifts Seated Calf Raise 6,000 lifts Hip Adduction 4,000 lifts

Cable

Lat Pulldown 215,000 lifts Seated Cable Row 28,000 lifts Tricep Pushdown 62,000 lifts Face Pull 9,000 lifts Tricep Rope Pushdown 45,000 lifts Cable Fly 8,000 lifts + More Exercises

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Exercise Comparisons

Compare pendlay row versus one of the following exercises:

Bench Press Deadlift Squat Shoulder Press Military Press Barbell Curl Bent Over Row Incline Bench Press Front Squat Hex Bar Deadlift Hip Thrust Sumo Deadlift Romanian Deadlift Close Grip Bench Press Rack Pull Preacher Curl T-Bar Row Barbell Shrug Decline Bench Press Box Squat Barbell Lunge Tricep Extension Upright Row Bulgarian Split Squat Wrist Curl Floor Press Stiff Legged Deadlift Good Morning Lying Tricep Extension Split Squat Zercher Squat Landmine Squat Reverse Wrist Curl

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