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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 based on 6,000 lifts by Strength Level users.

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
110 103 x0.93 167 x1.52 250 x2.28 351 x3.19 463 x4.21
120 119 x0.99 188 x1.56 276 x2.3 382 x3.18 498 x4.15
130 136 x1.04 208 x1.6 301 x2.31 411 x3.16 531 x4.08
140 152 x1.09 228 x1.63 325 x2.32 438 x3.13 563 x4.02
150 168 x1.12 248 x1.65 348 x2.32 465 x3.1 593 x3.95
160 183 x1.15 267 x1.67 370 x2.31 491 x3.07 622 x3.89
170 199 x1.17 285 x1.68 392 x2.3 516 x3.03 650 x3.82
180 214 x1.19 303 x1.68 413 x2.29 539 x3 676 x3.76
190 228 x1.2 320 x1.68 433 x2.28 563 x2.96 702 x3.7
200 243 x1.21 337 x1.69 452 x2.26 585 x2.92 727 x3.64
210 257 x1.22 354 x1.68 472 x2.25 607 x2.89 751 x3.58
220 270 x1.23 370 x1.68 490 x2.23 628 x2.85 775 x3.52
230 284 x1.23 385 x1.68 508 x2.21 648 x2.82 798 x3.47
240 297 x1.24 401 x1.67 526 x2.19 668 x2.78 820 x3.41
250 310 x1.24 416 x1.66 543 x2.17 687 x2.75 841 x3.36
260 323 x1.24 430 x1.66 560 x2.15 706 x2.72 862 x3.31
270 335 x1.24 445 x1.65 576 x2.13 725 x2.68 882 x3.27
280 348 x1.24 459 x1.64 592 x2.12 743 x2.65 902 x3.22
290 360 x1.24 473 x1.63 608 x2.1 760 x2.62 921 x3.18
300 371 x1.24 486 x1.62 623 x2.08 777 x2.59 940 x3.13
310 383 x1.24 500 x1.61 638 x2.06 794 x2.56 959 x3.09
All 198 294 414 556 710

These male standards were last updated yesterday and are based on 2,000 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 73 x0.81 119 x1.32 179 x1.98 251 x2.78 331 x3.67
100 81 x0.81 129 x1.29 191 x1.91 266 x2.66 348 x3.48
110 89 x0.81 139 x1.26 203 x1.85 280 x2.54 364 x3.31
120 96 x0.8 148 x1.24 214 x1.79 293 x2.44 379 x3.16
130 104 x0.8 157 x1.21 225 x1.73 305 x2.35 393 x3.02
140 110 x0.79 165 x1.18 235 x1.68 317 x2.26 406 x2.9
150 117 x0.78 173 x1.16 244 x1.63 328 x2.18 418 x2.79
160 123 x0.77 181 x1.13 254 x1.58 338 x2.11 430 x2.69
170 129 x0.76 188 x1.11 262 x1.54 348 x2.05 442 x2.6
180 135 x0.75 195 x1.09 271 x1.5 358 x1.99 452 x2.51
190 141 x0.74 202 x1.06 278 x1.47 367 x1.93 463 x2.43
200 146 x0.73 209 x1.04 286 x1.43 376 x1.88 472 x2.36
210 152 x0.72 215 x1.02 294 x1.4 384 x1.83 482 x2.3
220 157 x0.71 221 x1.01 301 x1.37 392 x1.78 491 x2.23
230 162 x0.7 227 x0.99 308 x1.34 400 x1.74 500 x2.17
240 167 x0.69 233 x0.97 314 x1.31 408 x1.7 508 x2.12
250 171 x0.69 238 x0.95 321 x1.28 415 x1.66 517 x2.07
260 176 x0.68 244 x0.94 327 x1.26 422 x1.62 525 x2.02
All 112 171 246 335 432

These female standards were last updated yesterday and are based on 297 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.

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Bench Press 8,246,000 lifts Squat 4,845,000 lifts Deadlift 4,945,000 lifts Shoulder Press 1,285,000 lifts Incline Bench Press 214,000 lifts Barbell Curl 636,000 lifts Military Press 33,000 lifts Front Squat 428,000 lifts Bent Over Row 401,000 lifts Sumo Deadlift 20,000 lifts Hex Bar Deadlift 141,000 lifts Romanian Deadlift 93,000 lifts Hip Thrust 76,000 lifts Close Grip Bench Press 8,000 lifts Barbell Shrug 54,000 lifts Pendlay Row 26,000 lifts Preacher Curl 7,000 lifts Decline Bench Press 44,000 lifts Rack Pull 6,000 lifts Box Squat 4,000 lifts Lying Tricep Extension 24,000 lifts T-Bar Row 33,000 lifts Wrist Curl 1,000 lifts Barbell Lunge 1,000 lifts Stiff Legged Deadlift 2,000 lifts Upright Row 33,000 lifts Floor Press 1,000 lifts Tricep Extension 31,000 lifts Good Morning 18,000 lifts Bulgarian Split Squat 2,000 lifts Split Squat 913 lifts Reverse Wrist Curl 739 lifts Zercher Squat 1,000 lifts Landmine Squat 669 lifts

Bodyweight

Pull Ups 688,000 lifts Push Ups 315,000 lifts Dips 278,000 lifts Chin Ups 134,000 lifts Bodyweight Squat 5,000 lifts Muscle Ups 33,000 lifts Sit Ups 35,000 lifts One Arm Push Ups 2,000 lifts Burpees 2,000 lifts Single Leg Squat 5,000 lifts Crunches 20,000 lifts Handstand Push Ups 1,000 lifts Lunge 1,000 lifts

Olympic

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Dumbbell

Dumbbell Bench Press 454,000 lifts Dumbbell Curl 415,000 lifts Dumbbell Shoulder Press 236,000 lifts Incline Dumbbell Bench Press 100,000 lifts Dumbbell Row 104,000 lifts Dumbbell Lateral Raise 70,000 lifts Dumbbell Hammer Curl 10,000 lifts Dumbbell Fly 30,000 lifts Dumbbell Shrug 35,000 lifts Goblet Squat 3,000 lifts Dumbbell Tricep Extension 22,000 lifts Dumbbell Lunge 25,000 lifts Dumbbell Front Raise 27,000 lifts Arnold Press 2,000 lifts Dumbbell Bulgarian Split Squat 3,000 lifts Dumbbell Concentration Curl 20,000 lifts Dumbbell Pullover 1,000 lifts Lying Dumbbell Tricep Extension 10,000 lifts Dumbbell Reverse Fly 951 lifts Decline Dumbbell Bench Press 1,000 lifts Incline Dumbbell Curl 1,000 lifts Incline Dumbbell Fly 12,000 lifts

Machine

Sled Leg Press 192,000 lifts Horizontal Leg Press 115,000 lifts Chest Press 9,000 lifts Leg Extension 71,000 lifts Machine Shoulder Press 4,000 lifts Calf Raise 41,000 lifts Seated Leg Curl 28,000 lifts Pec Deck Fly 3,000 lifts Lying Leg Curl 21,000 lifts Vertical Leg Press 3,000 lifts Hip Abduction 2,000 lifts Hack Squat 3,000 lifts Seated Calf Raise 1,000 lifts Hip Adduction 1,000 lifts

Cable

Lat Pulldown 171,000 lifts Seated Cable Row 9,000 lifts Tricep Pushdown 45,000 lifts Tricep Rope Pushdown 35,000 lifts Cable Fly 2,000 lifts Face Pull 3,000 lifts + More Exercises

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Exercise Comparisons

Compare rack pull versus one of the following exercises:

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

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