Rack Pull Standards (lb)

Rack pull strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our rack pull 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 Rack Pull Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 97 x0.88 160 x1.46 243 x2.21 344 x3.12 455 x4.14
120 114 x0.95 182 x1.52 270 x2.25 375 x3.12 491 x4.09
130 131 x1.01 203 x1.56 295 x2.27 405 x3.11 525 x4.04
140 147 x1.05 223 x1.6 320 x2.28 433 x3.1 558 x3.99
150 164 x1.09 243 x1.62 344 x2.29 461 x3.07 589 x3.93
160 180 x1.12 263 x1.64 367 x2.29 488 x3.05 619 x3.87
170 195 x1.15 282 x1.66 389 x2.29 513 x3.02 648 x3.81
180 211 x1.17 300 x1.67 411 x2.28 538 x2.99 676 x3.76
190 226 x1.19 318 x1.67 431 x2.27 562 x2.96 703 x3.7
200 241 x1.2 336 x1.68 452 x2.26 585 x2.93 729 x3.64
210 255 x1.22 353 x1.68 472 x2.25 608 x2.9 754 x3.59
220 270 x1.23 369 x1.68 491 x2.23 630 x2.86 778 x3.54
230 284 x1.23 386 x1.68 510 x2.22 651 x2.83 802 x3.49
240 297 x1.24 402 x1.67 528 x2.2 672 x2.8 825 x3.44
250 311 x1.24 417 x1.67 546 x2.18 692 x2.77 847 x3.39
260 324 x1.25 433 x1.66 564 x2.17 712 x2.74 869 x3.34
270 337 x1.25 448 x1.66 581 x2.15 731 x2.71 890 x3.3
280 350 x1.25 462 x1.65 597 x2.13 750 x2.68 911 x3.25
290 362 x1.25 477 x1.64 614 x2.12 768 x2.65 931 x3.21
300 375 x1.25 491 x1.64 630 x2.1 786 x2.62 951 x3.17
310 387 x1.25 505 x1.63 645 x2.08 803 x2.59 970 x3.13
All 193 290 411 554 711

These male standards were last updated 5 days ago and are based on 355 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Rack Pull Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 9 x0.1 35 x0.39 81 x0.89 145 x1.61 225 x2.5
100 19 x0.19 53 x0.53 108 x1.08 181 x1.81 269 x2.69
110 32 x0.29 73 x0.67 136 x1.23 217 x1.97 312 x2.84
120 46 x0.38 95 x0.79 164 x1.37 252 x2.1 354 x2.95
130 62 x0.47 116 x0.89 192 x1.48 287 x2.21 396 x3.04
140 78 x0.56 139 x0.99 221 x1.58 322 x2.3 436 x3.11
150 95 x0.63 161 x1.07 249 x1.66 355 x2.37 475 x3.17
160 113 x0.7 184 x1.15 277 x1.73 389 x2.43 513 x3.21
170 130 x0.77 206 x1.21 304 x1.79 421 x2.48 550 x3.24
180 148 x0.82 228 x1.27 331 x1.84 453 x2.52 587 x3.26
190 166 x0.88 251 x1.32 358 x1.88 484 x2.55 622 x3.27
200 184 x0.92 273 x1.36 384 x1.92 514 x2.57 656 x3.28
210 202 x0.96 295 x1.4 410 x1.95 544 x2.59 690 x3.29
220 220 x1 316 x1.44 435 x1.98 574 x2.61 723 x3.29
230 238 x1.04 338 x1.47 460 x2 602 x2.62 755 x3.28
240 256 x1.07 359 x1.5 485 x2.02 630 x2.63 787 x3.28
250 274 x1.1 380 x1.52 509 x2.04 658 x2.63 817 x3.27
260 291 x1.12 400 x1.54 533 x2.05 685 x2.63 847 x3.26
All 75 150 257 392 547

These female standards were last updated 5 days ago and are based on 29 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 7,500,000 lifts Squat 4,397,000 lifts Deadlift 4,502,000 lifts Shoulder Press 1,194,000 lifts Barbell Curl 594,000 lifts Incline Bench Press 180,000 lifts Front Squat 397,000 lifts Bent Over Row 373,000 lifts Hex Bar Deadlift 120,000 lifts Sumo Deadlift 6,000 lifts Romanian Deadlift 81,000 lifts Hip Thrust 64,000 lifts Close Grip Bench Press (experimental) Barbell Shrug 48,000 lifts Preacher Curl (experimental) Pendlay Row 21,000 lifts Rack Pull (experimental) T-Bar Row 28,000 lifts Decline Bench Press 39,000 lifts Lying Tricep Extension 21,000 lifts Tricep Extension 28,000 lifts Box Squat (experimental) Upright Row 30,000 lifts Bulgarian Split Squat (experimental) Good Morning 16,000 lifts

Bodyweight

Pull Ups 629,000 lifts Push Ups 281,000 lifts Dips 256,000 lifts Chin Ups 117,000 lifts Muscle Ups 29,000 lifts Single Leg Squat (experimental) Sit Ups 30,000 lifts Crunches 17,000 lifts Burpees (experimental)

Olympic

Power Clean 322,000 lifts Clean & Jerk 114,000 lifts Snatch 118,000 lifts Clean 90,000 lifts Push Press 78,000 lifts Clean & Press 95,000 lifts Overhead Squat (experimental) Thruster 10,000 lifts Power Snatch (experimental) Push Jerk 8,000 lifts

Dumbbell

Dumbbell Bench Press 377,000 lifts Dumbbell Curl 367,000 lifts Dumbbell Shoulder Press 205,000 lifts Incline Dumbbell Press 78,000 lifts Dumbbell Row 92,000 lifts Dumbbell Hammer Curl (experimental) Dumbbell Lunge 21,000 lifts Dumbbell Lateral Raise 62,000 lifts Dumbbell Fly 25,000 lifts Dumbbell Tricep Extension 18,000 lifts Dumbbell Shrug 30,000 lifts Dumbbell Concentration Curl 17,000 lifts Dumbbell Bulgarian Split Squat (experimental) Lying Dumbbell Tricep Extension 8,000 lifts Incline Dumbbell Fly 10,000 lifts Dumbbell Front Raise 24,000 lifts Decline Dumbbell Bench Press (experimental)

Machine

Sled Leg Press 162,000 lifts Horizontal Leg Press 98,000 lifts Leg Extension 62,000 lifts Calf Raise 35,000 lifts Vertical Leg Press (experimental) Seated Leg Curl 24,000 lifts Lying Leg Curl 19,000 lifts Hip Abduction (experimental) Hack Squat (experimental) Hip Adduction (experimental)

Cable

Lat Pulldown 151,000 lifts Tricep Pushdown 37,000 lifts Seated Cable Row (experimental) Tricep Rope Pushdown 31,000 lifts Face Pull (experimental) + More Exercises

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Exercise Comparisons

Compare rack pull versus one of the following exercises:

Bench Squat Deadlift Shoulder Press Barbell Curl Incline Bench Press Front Squat Bent Over Row Hex Bar Deadlift Sumo Deadlift Romanian Deadlift Hip Thrust Close Grip Bench Press Barbell Shrug Preacher Curl Pendlay Row T-Bar Row Decline Bench Press Lying Tricep Extension Tricep Extension Box Squat Upright Row Bulgarian Split Squat Good Morning

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