Rack Pull Standards

Measured in lb

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

Our community Rack Pull standards are based on 131,000 lifts by Strength Level users

How much should I be able to Rack Pull? (lb)

Male Lifters

What is the average Rack Pull? The average Rack Pull weight for a male lifter is 417 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Rack Pull? Male beginners should aim to lift 196 lb (1RM) which is still impressive compared to the general population.

See Male Standards By Weight/Age

Female Lifters

What is the average Rack Pull? The average Rack Pull weight for a female lifter is 251 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Rack Pull? Female beginners should aim to lift 110 lb (1RM) which is still impressive compared to the general population.

See Female Standards By Weight/Age

Male Rack Pull Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 103 x0.94 168 x1.53 253 x2.3 355 x3.23 469 x4.26
120 119 x1 189 x1.57 278 x2.32 385 x3.21 503 x4.19
130 135 x1.04 209 x1.6 302 x2.32 413 x3.18 535 x4.12
140 151 x1.08 228 x1.63 325 x2.32 440 x3.14 566 x4.04
150 166 x1.11 247 x1.64 348 x2.32 466 x3.11 595 x3.97
160 181 x1.13 265 x1.66 369 x2.31 491 x3.07 623 x3.9
170 196 x1.15 283 x1.66 390 x2.3 515 x3.03 650 x3.83
180 211 x1.17 300 x1.67 411 x2.28 538 x2.99 677 x3.76
190 225 x1.18 317 x1.67 430 x2.26 561 x2.95 702 x3.69
200 239 x1.19 333 x1.67 449 x2.25 582 x2.91 726 x3.63
210 252 x1.2 349 x1.66 468 x2.23 603 x2.87 749 x3.57
220 265 x1.21 365 x1.66 486 x2.21 624 x2.84 772 x3.51
230 278 x1.21 380 x1.65 503 x2.19 644 x2.8 794 x3.45
240 291 x1.21 395 x1.64 520 x2.17 663 x2.76 815 x3.4
250 303 x1.21 409 x1.64 537 x2.15 682 x2.73 836 x3.34
260 316 x1.21 423 x1.63 553 x2.13 700 x2.69 856 x3.29
270 327 x1.21 437 x1.62 569 x2.11 718 x2.66 876 x3.24
280 339 x1.21 450 x1.61 584 x2.09 735 x2.62 895 x3.2
290 351 x1.21 464 x1.6 599 x2.07 752 x2.59 914 x3.15
300 362 x1.21 477 x1.59 614 x2.05 768 x2.56 932 x3.11
310 373 x1.2 489 x1.58 628 x2.03 784 x2.53 950 x3.06
All 197 294 416 559 715

These male standards were last updated June and are based on 14,000 filtered lifts.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.
lb
lb

Female Rack Pull Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 66 x0.73 111 x1.24 172 x1.91 245 x2.73 328 x3.64
100 75 x0.75 124 x1.24 187 x1.87 263 x2.63 348 x3.48
110 84 x0.77 135 x1.23 201 x1.83 280 x2.54 368 x3.34
120 93 x0.77 146 x1.22 214 x1.79 296 x2.46 385 x3.21
130 101 x0.78 156 x1.2 227 x1.74 310 x2.39 402 x3.09
140 109 x0.78 166 x1.19 239 x1.71 324 x2.32 418 x2.99
150 117 x0.78 176 x1.17 250 x1.67 338 x2.25 433 x2.89
160 125 x0.78 185 x1.16 261 x1.63 350 x2.19 448 x2.8
170 132 x0.78 194 x1.14 272 x1.6 362 x2.13 461 x2.71
180 139 x0.77 202 x1.12 282 x1.56 374 x2.08 474 x2.64
190 146 x0.77 211 x1.11 291 x1.53 385 x2.03 487 x2.56
200 152 x0.76 219 x1.09 301 x1.5 396 x1.98 499 x2.49
210 159 x0.76 226 x1.08 310 x1.48 406 x1.93 511 x2.43
220 165 x0.75 234 x1.06 319 x1.45 416 x1.89 522 x2.37
230 171 x0.74 241 x1.05 327 x1.42 426 x1.85 533 x2.32
240 177 x0.74 248 x1.03 335 x1.4 435 x1.81 543 x2.26
250 183 x0.73 255 x1.02 343 x1.37 444 x1.78 553 x2.21
260 189 x0.73 262 x1.01 351 x1.35 453 x1.74 563 x2.17
All 110 172 251 345 449

These female standards were last updated June and are based on 1,000 filtered lifts.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.
lb
lb

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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

Barbell

Bench Press 21,420,000 lifts Squat 12,090,000 lifts Deadlift 11,727,000 lifts Shoulder Press 2,948,000 lifts Barbell Curl 1,318,000 lifts Incline Bench Press 802,000 lifts Bent Over Row 1,000,000 lifts Sumo Deadlift 377,000 lifts Hex Bar Deadlift 559,000 lifts Front Squat 922,000 lifts Hip Thrust 364,000 lifts Romanian Deadlift 323,000 lifts Military Press 458,000 lifts Close Grip Bench Press 175,000 lifts EZ Bar Curl 134,000 lifts Rack Pull 131,000 lifts Lying Tricep Extension 134,000 lifts Barbell Shrug 195,000 lifts Seated Shoulder Press 132,000 lifts Decline Bench Press 186,000 lifts Box Squat 111,000 lifts Stiff Leg Deadlift 81,000 lifts Bulgarian Split Squat 88,000 lifts Preacher Curl 126,000 lifts T Bar Row 154,000 lifts Pendlay Row 128,000 lifts Barbell Lunge 82,000 lifts Tricep Extension 116,000 lifts Snatch Grip Deadlift 22,000 lifts Paused Bench Press 32,000 lifts Barbell Hack Squat 30,000 lifts Upright Row 116,000 lifts Neck Extension 18,000 lifts Good Morning 89,000 lifts Barbell Calf Raise 46,000 lifts Barbell Glute Bridge 36,000 lifts Bodyweight Calf Raise 7,000 lifts Split Squat 58,000 lifts Zercher Squat 79,000 lifts Behind The Neck Press 27,000 lifts Floor Press 89,000 lifts Strict Curl 31,000 lifts Deficit Deadlift 35,000 lifts Wrist Curl 67,000 lifts Hex Bar Shrug 161 lifts Pause Deadlift 20,000 lifts Yates Row 21,000 lifts Neck Curl 33,000 lifts Reverse Curl 18,000 lifts Pause Squat 25,000 lifts Log Press 26,000 lifts Barbell Reverse Lunge 36,000 lifts Reverse Wrist Curl 52,000 lifts Zercher Deadlift 219 lifts Single Leg Deadlift 21,000 lifts Reverse Barbell Curl 48,000 lifts Barbell Front Raise 27,000 lifts Bent Arm Barbell Pullover 437 lifts JM Press 16,000 lifts Bench Pin Press 27,000 lifts Sumo Squat 23,000 lifts Bench Pull 26,000 lifts Cheat Curl 4,000 lifts Spider Curl 17,000 lifts Half Squat 144 lifts Spoto Press 68 lifts Ab Wheel Rollout 3,000 lifts Landmine Press 20,000 lifts Behind The Back Deadlift 63 lifts Walking Lunge 3,000 lifts Viking Press 18,000 lifts Wide Grip Bench Press 19,000 lifts Single Leg Romanian Deadlift 25,000 lifts Paused Squat 116 lifts Meadows Row 70 lifts Behind The Back Barbell Shrug 310 lifts Pin Squat 16,000 lifts Z Press 18,000 lifts Belt Squat 31,000 lifts Landmine Squat 51,000 lifts Pin Bench Press 37 lifts Close Grip Incline Bench Press 109 lifts Single Arm Landmine Press 202 lifts Jefferson Squat 424 lifts Barbell Power Shrug 886 lifts Shoulder Pin Press 18,000 lifts Jefferson Deadlift 21,000 lifts Safety Bar Squat 28,000 lifts Reverse Grip Bench Press 53,000 lifts Machine Shrug 651 lifts Donkey Calf Raise 842 lifts Snatch Deadlift 18,000 lifts Barbell Pullover 22,000 lifts Wall Ball 16,000 lifts

Bodyweight

Pull Ups 1,772,000 lifts Push Ups 964,000 lifts Dips 673,000 lifts Chin Ups 411,000 lifts Sit Ups 95,000 lifts Muscle Ups 82,000 lifts Bodyweight Squat 91,000 lifts Back Extension 11,000 lifts Burpees 22,000 lifts Crunches 51,000 lifts Diamond Push Ups 24,000 lifts Single Leg Squat 39,000 lifts One Arm Pull Ups 15,000 lifts Inverted Row 9,000 lifts Handstand Push Ups 25,000 lifts Pistol Squat 10,000 lifts Glute Bridge 12,000 lifts Bench Dips 5,000 lifts One Arm Push Ups 33,000 lifts Side Lunge 941 lifts Neutral Grip Pull Ups 16,000 lifts Lunge 17,000 lifts Squat Jumps 1,000 lifts Russian Twist 9,000 lifts Hanging Leg Raise 11,000 lifts Decline Crunch 2,000 lifts Reverse Lunge 3,000 lifts Jumping Jack 1,000 lifts Close Grip Push Up 2,000 lifts Hanging Knee Raise 2,000 lifts Archer Push Ups 83 lifts Pike Push Up 1,000 lifts Incline Push Up 1,000 lifts Scissor Kicks 59 lifts Roman Chair Side Bend 303 lifts Leg Lift 553 lifts Incline Bench Sit Up 1,000 lifts Flutter Kicks 833 lifts Clap Pull Up 597 lifts Bicycle Crunch 1,000 lifts Nordic Hamstring Curl 2,000 lifts Ring Muscle Ups 1,000 lifts Ring Dips 5,000 lifts Glute Ham Raise 2,000 lifts Superman 73 lifts Floor Hip Abduction 361 lifts Decline Push Up 3,000 lifts Sissy Squat 1,000 lifts Reverse Crunches 1,000 lifts Toes To Bar 5,000 lifts Lying Leg Raise 7,000 lifts Reverse Hyperextension 52 lifts Glute Kickback 98 lifts Star Jump 378 lifts Squat Thrust 353 lifts Side Crunch 489 lifts Mountain Climbers 665 lifts Hip Extension 347 lifts Floor Hip Extension 191 lifts

Olympic

Power Clean 632,000 lifts Clean and Jerk 275,000 lifts Snatch 269,000 lifts Push Press 201,000 lifts Clean 219,000 lifts Hang Clean 81,000 lifts Clean and Press 179,000 lifts Thruster 71,000 lifts Split Jerk 23,000 lifts Overhead Squat 77,000 lifts Power Snatch 64,000 lifts Push Jerk 69,000 lifts Dumbbell Clean and Press 171 lifts Clean High Pull 27,000 lifts Hang Power Clean 21,000 lifts Hang Snatch 114 lifts Dumbbell Hang Clean 594 lifts Muscle Snatch 19,000 lifts Dumbbell Snatch 21,000 lifts Dumbbell Thruster 43 lifts Dumbbell High Pull 731 lifts Dumbbell Push Press 1,000 lifts Snatch Pull 18,000 lifts Clean Pull 25,000 lifts

Dumbbell

Dumbbell Bench Press 1,682,000 lifts Dumbbell Curl 1,347,000 lifts Dumbbell Shoulder Press 878,000 lifts Incline Dumbbell Bench Press 568,000 lifts Dumbbell Row 380,000 lifts Dumbbell Lateral Raise 354,000 lifts Hammer Curl 191,000 lifts Goblet Squat 133,000 lifts Dumbbell Bulgarian Split Squat 115,000 lifts Dumbbell Fly 157,000 lifts Dumbbell Shrug 137,000 lifts Dumbbell Lunge 140,000 lifts Dumbbell Concentration Curl 106,000 lifts Seated Dumbbell Shoulder Press 13,000 lifts Arnold Press 91,000 lifts Dumbbell Tricep Extension 132,000 lifts Dumbbell Squat 38,000 lifts Dumbbell Tricep Kickback 59,000 lifts Incline Dumbbell Curl 69,000 lifts Dumbbell Upright Row 31,000 lifts Dumbbell Reverse Fly 69,000 lifts Dumbbell Floor Press 71,000 lifts Dumbbell Deadlift 31,000 lifts Dumbbell Pullover 76,000 lifts Dumbbell Romanian Deadlift 74,000 lifts Lying Dumbbell Tricep Extension 74,000 lifts Chest Supported Dumbbell Row 58,000 lifts Dumbbell Calf Raise 34,000 lifts Bent Over Dumbbell Row 7,000 lifts Close Grip Dumbbell Bench Press 26,000 lifts Dumbbell Front Raise 111,000 lifts Seated Dumbbell Tricep Extension 5,000 lifts Seated Dumbbell Curl 3,000 lifts Decline Dumbbell Fly 770 lifts Dumbbell Wrist Curl 25,000 lifts Incline Dumbbell Fly 90,000 lifts Dumbbell Walking Calf Raise 82 lifts Single Leg Dumbbell Deadlift 195 lifts Dumbbell Split Squat 334 lifts Dumbbell Front Squat 3,000 lifts Dumbbell Preacher Curl 22,000 lifts Dumbbell External Rotation 1,000 lifts Decline Dumbbell Bench Press 59,000 lifts Dumbbell Incline Y Raise 980 lifts Zottman Curl 18,000 lifts Incline Hammer Curl 23,000 lifts Tate Press 18,000 lifts Dumbbell Side Bend 22,000 lifts Dumbbell Face Pull 314 lifts Dumbbell Reverse Curl 170 lifts Dumbbell Z Press 16,000 lifts Dumbbell Bench Pull 19,000 lifts Dumbbell Reverse Wrist Curl 2,000 lifts Renegade Row 18,000 lifts

Machine

Sled Leg Press 781,000 lifts Leg Extension 308,000 lifts Horizontal Leg Press 380,000 lifts Chest Press 275,000 lifts Seated Leg Curl 166,000 lifts Hack Squat 100,000 lifts Lying Leg Curl 150,000 lifts Machine Chest Fly 114,000 lifts Machine Calf Raise 152,000 lifts Smith Machine Bench Press 71,000 lifts Machine Shoulder Press 119,000 lifts Seated Calf Raise 82,000 lifts Machine Bicep Curl 26,000 lifts Close Grip Lat Pulldown 31,000 lifts Machine Row 66,000 lifts Smith Machine Squat 65,000 lifts Single Leg Press 24,000 lifts Single Leg Seated Calf Raise 815 lifts Hip Adduction 63,000 lifts Machine Reverse Fly 26,000 lifts Hip Abduction 71,000 lifts Machine Tricep Extension 35,000 lifts Vertical Leg Press 131,000 lifts Standing Leg Curl 51,000 lifts Seated Dip Machine 57,000 lifts Smith Machine Shrug 1,000 lifts Machine Tricep Press 24,000 lifts Machine Seated Crunch 55,000 lifts Machine Back Extension 22,000 lifts Sled Press Calf Raise 23,000 lifts Machine Lateral Raise 20,000 lifts

Cable

Lat Pulldown 573,000 lifts Tricep Pushdown 267,000 lifts Seated Cable Row 204,000 lifts Tricep Rope Pushdown 139,000 lifts Face Pull 73,000 lifts Cable Fly 86,000 lifts Cable Bicep Curl 102,000 lifts Cable Lateral Raise 98,000 lifts Reverse Grip Lat Pulldown 25,000 lifts Cable Overhead Tricep Extension 31,000 lifts One Arm Cable Bicep Curl 44,000 lifts Cable Crossover 35,000 lifts Cable Pull Through 55,000 lifts One Arm Seated Cable Row 1,000 lifts Cable Upright Row 1,000 lifts One Arm Lat Pulldown 250 lifts Cable Hammer Curl 102 lifts Straight Arm Pulldown 23,000 lifts Cable Kickback 18,000 lifts High Pulley Crunch 152 lifts Cable Crunch 77,000 lifts Cable Shrug 453 lifts Cable Leg Extension 698 lifts Behind The Back Cable Curl 348 lifts Standing Cable Crunch 316 lifts Overhead Cable Curl 330 lifts One Arm Pulldown 601 lifts Lying Cable Curl 129 lifts Incline Cable Curl 134 lifts Cable External Rotation 461 lifts Reverse Grip Tricep Pushdown 19,000 lifts Cable Reverse Fly 33,000 lifts Cable Woodchoppers 25,000 lifts