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 new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

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 53 x0.48 82 x0.75 120 x1.09 165 x1.5 214 x1.94
120 62 x0.52 93 x0.78 133 x1.11 180 x1.5 231 x1.93
130 71 x0.55 104 x0.8 146 x1.12 195 x1.5 248 x1.91
140 80 x0.57 115 x0.82 158 x1.13 209 x1.49 264 x1.88
150 88 x0.59 125 x0.83 170 x1.14 223 x1.48 279 x1.86
160 97 x0.6 135 x0.84 182 x1.14 236 x1.47 294 x1.84
170 105 x0.62 145 x0.85 193 x1.14 249 x1.46 308 x1.81
180 113 x0.63 154 x0.86 204 x1.13 261 x1.45 322 x1.79
190 121 x0.64 163 x0.86 214 x1.13 273 x1.44 335 x1.76
200 128 x0.64 172 x0.86 225 x1.12 284 x1.42 348 x1.74
210 136 x0.65 181 x0.86 235 x1.12 296 x1.41 360 x1.72
220 143 x0.65 189 x0.86 244 x1.11 307 x1.39 372 x1.69
230 151 x0.66 198 x0.86 254 x1.1 317 x1.38 384 x1.67
240 158 x0.66 206 x0.86 263 x1.1 327 x1.36 395 x1.65
250 165 x0.66 214 x0.86 272 x1.09 338 x1.35 406 x1.63
260 172 x0.66 222 x0.85 281 x1.08 347 x1.34 417 x1.6
270 178 x0.66 229 x0.85 290 x1.07 357 x1.32 428 x1.58
280 185 x0.66 237 x0.85 298 x1.06 366 x1.31 438 x1.56
290 192 x0.66 244 x0.84 306 x1.06 375 x1.29 448 x1.54
300 198 x0.66 251 x0.84 314 x1.05 384 x1.28 458 x1.53
310 204 x0.66 259 x0.83 322 x1.04 393 x1.27 467 x1.51
All 103 148 204 269 339

These male standards were last updated 6 days ago and are based on 4,000 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 37 x0.41 56 x0.62 81 x0.9 110 x1.22 142 x1.57
100 41 x0.41 61 x0.61 86 x0.86 116 x1.16 149 x1.49
110 44 x0.4 65 x0.59 92 x0.83 122 x1.11 156 x1.42
120 48 x0.4 69 x0.58 97 x0.8 128 x1.07 162 x1.35
130 51 x0.39 73 x0.56 101 x0.78 134 x1.03 169 x1.3
140 54 x0.39 77 x0.55 106 x0.75 139 x0.99 174 x1.24
150 57 x0.38 81 x0.54 110 x0.73 143 x0.96 180 x1.2
160 60 x0.38 84 x0.53 114 x0.71 148 x0.92 185 x1.15
170 63 x0.37 88 x0.51 118 x0.69 152 x0.9 190 x1.12
180 66 x0.36 91 x0.5 121 x0.67 157 x0.87 194 x1.08
190 68 x0.36 94 x0.49 125 x0.66 161 x0.84 199 x1.05
200 71 x0.35 97 x0.48 128 x0.64 164 x0.82 203 x1.01
210 73 x0.35 100 x0.47 132 x0.63 168 x0.8 207 x0.99
220 75 x0.34 102 x0.46 135 x0.61 172 x0.78 211 x0.96
230 78 x0.34 105 x0.46 138 x0.6 175 x0.76 215 x0.93
240 80 x0.33 107 x0.45 141 x0.59 178 x0.74 218 x0.91
250 82 x0.33 110 x0.44 144 x0.57 182 x0.73 222 x0.89
260 84 x0.32 112 x0.43 146 x0.56 185 x0.71 225 x0.87
All 53 77 107 142 180

These female standards were last updated 6 days ago and are based on 314 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 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + 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 T-Bar Row Lying Tricep Extension Tricep Extension