These are the most popular Pendlay Row workouts done by male lifters:
Pendlay Row Standards
Measured in lb
Pendlay Row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Male
Male Pendlay Row Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 104 lb |
Novice | 147 lb |
Intermediate | 200 lb |
Advanced | 260 lb |
Elite | 326 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.50x |
Novice | 0.75x |
Intermediate | 1.00x |
Advanced | 1.50x |
Elite | 1.75x |
How much should I be able to Pendlay Row? (lb)
What is the average Pendlay Row? The average Pendlay Row weight for a male lifter is 200 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Pendlay Row? Male beginners should aim to lift 104 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 54 | 82 | 117 | 158 | 203 |
120 | 63 | 93 | 130 | 174 | 221 |
130 | 73 | 104 | 143 | 189 | 238 |
140 | 82 | 115 | 156 | 203 | 254 |
150 | 90 | 125 | 168 | 217 | 269 |
160 | 99 | 135 | 180 | 230 | 284 |
170 | 108 | 145 | 191 | 243 | 298 |
180 | 116 | 155 | 202 | 255 | 312 |
190 | 124 | 165 | 213 | 268 | 325 |
200 | 132 | 174 | 223 | 279 | 338 |
210 | 140 | 183 | 234 | 291 | 351 |
220 | 148 | 192 | 244 | 302 | 363 |
230 | 155 | 200 | 253 | 312 | 375 |
240 | 163 | 209 | 263 | 323 | 386 |
250 | 170 | 217 | 272 | 333 | 398 |
260 | 177 | 225 | 281 | 343 | 408 |
270 | 184 | 233 | 290 | 353 | 419 |
280 | 191 | 240 | 298 | 362 | 429 |
290 | 198 | 248 | 307 | 372 | 439 |
300 | 204 | 255 | 315 | 381 | 449 |
310 | 211 | 263 | 323 | 390 | 459 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 89 | 125 | 170 | 222 | 278 |
20 | 101 | 143 | 195 | 254 | 318 |
25 | 104 | 147 | 200 | 260 | 326 |
30 | 104 | 147 | 200 | 260 | 326 |
35 | 104 | 147 | 200 | 260 | 326 |
40 | 104 | 147 | 200 | 260 | 326 |
45 | 99 | 139 | 189 | 247 | 309 |
50 | 93 | 131 | 178 | 232 | 290 |
55 | 86 | 121 | 164 | 214 | 268 |
60 | 78 | 110 | 150 | 196 | 245 |
65 | 71 | 100 | 136 | 177 | 221 |
70 | 63 | 90 | 122 | 159 | 199 |
75 | 57 | 80 | 109 | 142 | 178 |
80 | 51 | 72 | 97 | 127 | 159 |
85 | 45 | 64 | 87 | 114 | 142 |
90 | 41 | 58 | 79 | 103 | 128 |
How many sets and reps of Pendlay Row should I do?
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 5 | 5 | 20% | 1866 |
2 | 3 | 5 | 15% | 1406 |
3 | 3 | 8 | 10% | 900 |
4 | 3 | 10 | 9% | 786 |
5 | 4 | 8 | 4% | 406 |
6 | 4 | 10 | 4% | 382 |
7 | 3 | 6 | 4% | 350 |
8 | 4 | 5 | 3% | 318 |
9 | 6 | 5 | 3% | 299 |
10 | 4 | 6 | 3% | 295 |
Calculate Your Strength Level
Female
Female Pendlay Row Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 55 lb |
Novice | 81 lb |
Intermediate | 114 lb |
Advanced | 152 lb |
Elite | 194 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.40x |
Novice | 0.55x |
Intermediate | 0.80x |
Advanced | 1.05x |
Elite | 1.35x |
How much should I be able to Pendlay Row? (lb)
What is the average Pendlay Row? The average Pendlay Row weight for a female lifter is 114 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Pendlay Row? Female beginners should aim to lift 55 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 35 | 55 | 81 | 112 | 145 |
100 | 40 | 61 | 88 | 120 | 154 |
110 | 44 | 66 | 94 | 127 | 163 |
120 | 49 | 72 | 100 | 134 | 171 |
130 | 53 | 76 | 106 | 141 | 178 |
140 | 57 | 81 | 112 | 147 | 185 |
150 | 60 | 86 | 117 | 153 | 192 |
160 | 64 | 90 | 122 | 159 | 199 |
170 | 67 | 94 | 127 | 164 | 205 |
180 | 71 | 98 | 131 | 169 | 210 |
190 | 74 | 102 | 136 | 175 | 216 |
200 | 77 | 105 | 140 | 179 | 221 |
210 | 80 | 109 | 144 | 184 | 227 |
220 | 83 | 113 | 148 | 189 | 232 |
230 | 86 | 116 | 152 | 193 | 236 |
240 | 89 | 119 | 156 | 197 | 241 |
250 | 92 | 122 | 159 | 201 | 246 |
260 | 94 | 125 | 163 | 205 | 250 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 47 | 69 | 97 | 130 | 165 |
20 | 54 | 79 | 111 | 148 | 189 |
25 | 55 | 81 | 114 | 152 | 194 |
30 | 55 | 81 | 114 | 152 | 194 |
35 | 55 | 81 | 114 | 152 | 194 |
40 | 55 | 81 | 114 | 152 | 194 |
45 | 52 | 77 | 108 | 144 | 184 |
50 | 49 | 72 | 101 | 135 | 173 |
55 | 45 | 67 | 94 | 125 | 160 |
60 | 41 | 61 | 86 | 114 | 146 |
65 | 37 | 55 | 77 | 103 | 132 |
70 | 33 | 49 | 69 | 93 | 118 |
75 | 30 | 44 | 62 | 83 | 106 |
80 | 27 | 39 | 55 | 74 | 94 |
85 | 24 | 35 | 50 | 66 | 85 |
90 | 22 | 32 | 45 | 60 | 76 |
How many sets and reps of Pendlay Row should I do?
These are the most popular Pendlay Row workouts done by female lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 5 | 5 | 23% | 280 |
2 | 3 | 5 | 19% | 235 |
3 | 4 | 10 | 7% | 91 |
4 | 3 | 10 | 6% | 76 |
5 | 3 | 8 | 6% | 73 |
6 | 3 | 6 | 4% | 43 |
7 | 4 | 8 | 3% | 39 |
8 | 4 | 5 | 3% | 32 |
9 | 5 | 8 | 2% | 27 |
9 | 5 | 10 | 2% | 27 |
Calculate Your Strength Level
Create Standards
Rate Your Lifts Against Other People
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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
Other Languages
- Pendlay Row (EN)
- Pendlay Rudern (DE)
- Remo Pendlay (ES)
- Rowing Pendlay (FR)
- Wiosło Pendlaya (PL)
- Rematore Pendlay (IT)
- Remada Pendlay (PT)