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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 45,000 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 56 x0.5 83 x0.76 118 x1.08 160 x1.45 205 x1.86
120 65 x0.54 94 x0.79 132 x1.1 175 x1.46 222 x1.85
130 74 x0.57 105 x0.81 144 x1.11 190 x1.46 238 x1.83
140 83 x0.59 116 x0.83 157 x1.12 204 x1.45 254 x1.82
150 91 x0.61 126 x0.84 169 x1.12 217 x1.45 269 x1.8
160 100 x0.62 136 x0.85 180 x1.13 230 x1.44 284 x1.77
170 108 x0.64 146 x0.86 191 x1.13 243 x1.43 298 x1.75
180 116 x0.65 155 x0.86 202 x1.12 255 x1.42 311 x1.73
190 125 x0.66 165 x0.87 213 x1.12 267 x1.41 324 x1.71
200 132 x0.66 174 x0.87 223 x1.12 278 x1.39 337 x1.69
210 140 x0.67 183 x0.87 233 x1.11 290 x1.38 349 x1.66
220 148 x0.67 191 x0.87 243 x1.1 300 x1.37 361 x1.64
230 155 x0.67 200 x0.87 252 x1.1 311 x1.35 373 x1.62
240 162 x0.68 208 x0.87 261 x1.09 321 x1.34 384 x1.6
250 170 x0.68 216 x0.86 271 x1.08 331 x1.33 395 x1.58
260 177 x0.68 224 x0.86 279 x1.07 341 x1.31 406 x1.56
270 183 x0.68 232 x0.86 288 x1.07 351 x1.3 416 x1.54
280 190 x0.68 239 x0.85 296 x1.06 360 x1.29 426 x1.52
290 197 x0.68 246 x0.85 305 x1.05 369 x1.27 436 x1.5
300 203 x0.68 254 x0.85 313 x1.04 378 x1.26 446 x1.49
310 210 x0.68 261 x0.84 321 x1.03 386 x1.25 455 x1.47
All 105 148 200 261 326

These male standards were last updated 23 hours ago and are based on 19,000 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 x0.61 82 x0.91 114 x1.26 149 x1.65
100 39 x0.39 60 x0.6 88 x0.88 121 x1.21 157 x1.57
110 43 x0.39 65 x0.59 94 x0.85 128 x1.16 165 x1.5
120 47 x0.39 70 x0.58 100 x0.83 134 x1.12 172 x1.44
130 50 x0.39 75 x0.57 105 x0.81 140 x1.08 179 x1.38
140 54 x0.38 79 x0.56 110 x0.78 146 x1.04 186 x1.33
150 57 x0.38 83 x0.55 115 x0.76 152 x1.01 192 x1.28
160 60 x0.38 87 x0.54 119 x0.75 157 x0.98 198 x1.24
170 63 x0.37 90 x0.53 124 x0.73 162 x0.95 203 x1.2
180 66 x0.37 94 x0.52 128 x0.71 167 x0.93 209 x1.16
190 69 x0.37 97 x0.51 132 x0.69 171 x0.9 214 x1.13
200 72 x0.36 101 x0.5 136 x0.68 176 x0.88 219 x1.09
210 75 x0.36 104 x0.49 139 x0.66 180 x0.86 224 x1.06
220 78 x0.35 107 x0.49 143 x0.65 184 x0.84 228 x1.04
230 80 x0.35 110 x0.48 146 x0.64 188 x0.82 232 x1.01
240 83 x0.34 113 x0.47 150 x0.62 192 x0.8 237 x0.99
250 85 x0.34 116 x0.46 153 x0.61 196 x0.78 241 x0.96
260 87 x0.34 119 x0.46 156 x0.6 199 x0.77 245 x0.94
All 52 78 111 150 192

These female standards were last updated 23 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.

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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

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Bench Press 11,432,000 lifts Deadlift 6,768,000 lifts Squat 6,632,000 lifts Shoulder Press 1,720,000 lifts Barbell Curl 825,000 lifts Military Press 222,000 lifts Incline Bench Press 343,000 lifts Front Squat 548,000 lifts Bent Over Row 537,000 lifts Hex Bar Deadlift 262,000 lifts Sumo Deadlift 89,000 lifts Hip Thrust 130,000 lifts Romanian Deadlift 139,000 lifts EZ Bar Curl 10,000 lifts Rack Pull 32,000 lifts Close Grip Bench Press 40,000 lifts Decline Bench Press 66,000 lifts Lying Tricep Extension 60,000 lifts Preacher Curl 28,000 lifts T-Bar Row 67,000 lifts Pendlay Row 45,000 lifts Seated Shoulder Press 33,000 lifts Barbell Shrug 96,000 lifts Stiff Legged Deadlift 14,000 lifts Box Squat 19,000 lifts Upright Row 44,000 lifts Floor Press 12,000 lifts Bulgarian Split Squat 10,000 lifts Tricep Extension 45,000 lifts Barbell Lunge 11,000 lifts Good Morning 25,000 lifts Zercher Squat 9,000 lifts Wrist Curl 10,000 lifts Split Squat 5,000 lifts Reverse Barbell Curl 1,000 lifts Landmine Squat 3,000 lifts Reverse Grip Bench Press 991 lifts Reverse Wrist Curl 3,000 lifts

Bodyweight

Pull Ups 937,000 lifts Push Ups 451,000 lifts Dips 376,000 lifts Chin Ups 209,000 lifts Sit Ups 52,000 lifts Bodyweight Squat 33,000 lifts Muscle Ups 50,000 lifts Handstand Push Ups 10,000 lifts Burpees 10,000 lifts Diamond Pushups 2,000 lifts One Arm Push Ups 13,000 lifts Lunge 7,000 lifts Crunches 30,000 lifts Single Leg Squat 16,000 lifts One Arm Pull Ups 2,000 lifts Hanging Leg Raise 1,000 lifts Neutral Grip Pull Ups 1,000 lifts Toes To Bar 885 lifts Back Extension 1,000 lifts Glute Ham Raise 422 lifts Russian Twist 1,000 lifts Glute Bridge 906 lifts Lying Leg Raise 743 lifts Inverted Row 818 lifts

Olympic

Power Clean 410,000 lifts Clean and Jerk 153,000 lifts Snatch 156,000 lifts Clean 121,000 lifts Hang Clean 3,000 lifts Push Press 106,000 lifts Power Snatch 8,000 lifts Clean and Press 106,000 lifts Overhead Squat 15,000 lifts Push Jerk 15,000 lifts Thruster 18,000 lifts

Dumbbell

Dumbbell Bench Press 804,000 lifts Dumbbell Curl 639,000 lifts Dumbbell Shoulder Press 400,000 lifts Incline Dumbbell Bench Press 193,000 lifts Dumbbell Row 156,000 lifts Dumbbell Lateral Raise 192,000 lifts Dumbbell Hammer Curl 45,000 lifts Dumbbell Bulgarian Split Squat 18,000 lifts Goblet Squat 26,000 lifts Dumbbell Floor Press 2,000 lifts Dumbbell Tricep Extension 40,000 lifts Dumbbell Shrug 52,000 lifts Dumbbell Lunge 41,000 lifts Dumbbell Fly 49,000 lifts Dumbbell Romanian Deadlift 2,000 lifts Arnold Press 15,000 lifts Dumbbell Concentration Curl 30,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Dumbbell Tricep Kickback 1,000 lifts Chest Supported Dumbbell Row 1,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Curl 9,000 lifts Dumbbell Front Raise 37,000 lifts Incline Dumbbell Fly 17,000 lifts Dumbbell Pullover 8,000 lifts Decline Dumbbell Bench Press 5,000 lifts

Machine

Sled Leg Press 319,000 lifts Chest Press 66,000 lifts Horizontal Leg Press 182,000 lifts Leg Extension 110,000 lifts Machine Shoulder Press 29,000 lifts Calf Raise 62,000 lifts Pec Deck Fly 20,000 lifts Seated Leg Curl 44,000 lifts Lying Leg Curl 34,000 lifts Vertical Leg Press 17,000 lifts Seated Calf Raise 10,000 lifts Hack Squat 15,000 lifts Hip Abduction 10,000 lifts Hip Adduction 6,000 lifts

Cable

Lat Pulldown 252,000 lifts Tricep Pushdown 77,000 lifts Seated Cable Row 43,000 lifts Tricep Rope Pushdown 54,000 lifts Cable Fly 12,000 lifts Cable Curl 2,000 lifts Face Pull 13,000 lifts Cable Crunch 905 lifts Cable Lateral Raise 1,000 lifts One Arm Cable Curl 782 lifts Cable Pull Through 495 lifts + More Exercises

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Exercise Comparisons

Compare pendlay row versus one of the following exercises:

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

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