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 54 x0.49 83 x0.75 119 x1.09 162 x1.48 210 x1.91
120 63 x0.53 94 x0.78 133 x1.1 178 x1.48 227 x1.89
130 72 x0.56 105 x0.81 145 x1.12 192 x1.48 244 x1.87
140 81 x0.58 115 x0.82 158 x1.13 206 x1.47 259 x1.85
150 89 x0.6 125 x0.84 169 x1.13 220 x1.47 275 x1.83
160 98 x0.61 135 x0.85 181 x1.13 233 x1.46 289 x1.81
170 106 x0.62 145 x0.85 192 x1.13 246 x1.45 303 x1.78
180 114 x0.63 154 x0.86 203 x1.13 258 x1.43 317 x1.76
190 122 x0.64 163 x0.86 213 x1.12 270 x1.42 330 x1.74
200 130 x0.65 172 x0.86 223 x1.12 281 x1.41 342 x1.71
210 137 x0.65 181 x0.86 233 x1.11 292 x1.39 355 x1.69
220 145 x0.66 190 x0.86 243 x1.1 303 x1.38 367 x1.67
230 152 x0.66 198 x0.86 252 x1.1 314 x1.36 378 x1.64
240 159 x0.66 206 x0.86 262 x1.09 324 x1.35 389 x1.62
250 166 x0.67 214 x0.86 271 x1.08 334 x1.34 400 x1.6
260 173 x0.67 222 x0.85 279 x1.07 344 x1.32 411 x1.58
270 180 x0.67 230 x0.85 288 x1.07 353 x1.31 421 x1.56
280 187 x0.67 237 x0.85 296 x1.06 362 x1.29 431 x1.54
290 193 x0.67 244 x0.84 304 x1.05 371 x1.28 441 x1.52
300 199 x0.66 251 x0.84 312 x1.04 380 x1.27 451 x1.5
310 206 x0.66 259 x0.83 320 x1.03 389 x1.25 460 x1.48
All 104 148 202 265 333

These male standards were last updated 3 days ago and are based on 8,000 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 35 x0.39 55 x0.62 82 x0.91 113 x1.26 148 x1.64
100 39 x0.39 60 x0.6 88 x0.88 120 x1.2 156 x1.56
110 43 x0.39 65 x0.59 93 x0.85 126 x1.15 163 x1.48
120 46 x0.38 69 x0.58 98 x0.82 132 x1.1 170 x1.42
130 49 x0.38 73 x0.56 103 x0.79 138 x1.06 176 x1.36
140 53 x0.38 77 x0.55 108 x0.77 143 x1.02 182 x1.3
150 56 x0.37 81 x0.54 112 x0.75 148 x0.99 188 x1.25
160 59 x0.37 84 x0.53 116 x0.73 153 x0.96 193 x1.21
170 61 x0.36 88 x0.52 120 x0.71 158 x0.93 198 x1.17
180 64 x0.36 91 x0.51 124 x0.69 162 x0.9 203 x1.13
190 67 x0.35 94 x0.5 128 x0.67 166 x0.88 208 x1.09
200 69 x0.35 97 x0.49 131 x0.66 170 x0.85 213 x1.06
210 72 x0.34 100 x0.48 135 x0.64 174 x0.83 217 x1.03
220 74 x0.34 103 x0.47 138 x0.63 178 x0.81 221 x1
230 77 x0.33 106 x0.46 141 x0.61 182 x0.79 225 x0.98
240 79 x0.33 108 x0.45 144 x0.6 185 x0.77 229 x0.95
250 81 x0.32 111 x0.44 147 x0.59 188 x0.75 233 x0.93
260 83 x0.32 113 x0.44 150 x0.58 192 x0.74 236 x0.91
All 51 77 109 147 188

These female standards were last updated 3 days ago and are based on 630 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 Sumo Deadlift (experimental) Preacher Curl (experimental) 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 Single Leg Squat (experimental) 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 Overhead Squat (experimental) 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 Hammer Curl (experimental) 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 Sumo Deadlift Preacher Curl T-Bar Row Lying Tricep Extension Tricep Extension

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