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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 18,000 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
110 107 x0.98 172 x1.56 256 x2.33 357 x3.24 468 x4.26
120 124 x1.03 193 x1.61 281 x2.34 386 x3.22 502 x4.18
130 140 x1.08 213 x1.64 305 x2.35 414 x3.19 534 x4.11
140 156 x1.11 232 x1.66 328 x2.34 441 x3.15 565 x4.03
150 171 x1.14 251 x1.67 351 x2.34 467 x3.11 594 x3.96
160 186 x1.16 269 x1.68 372 x2.33 492 x3.07 622 x3.88
170 201 x1.18 287 x1.69 393 x2.31 516 x3.03 648 x3.81
180 216 x1.2 304 x1.69 413 x2.29 539 x2.99 674 x3.75
190 230 x1.21 321 x1.69 433 x2.28 561 x2.95 699 x3.68
200 244 x1.22 337 x1.69 451 x2.26 582 x2.91 723 x3.62
210 257 x1.22 353 x1.68 470 x2.24 603 x2.87 746 x3.55
220 270 x1.23 369 x1.68 488 x2.22 624 x2.83 769 x3.49
230 283 x1.23 384 x1.67 505 x2.2 643 x2.8 790 x3.44
240 296 x1.23 398 x1.66 522 x2.17 662 x2.76 812 x3.38
250 308 x1.23 413 x1.65 538 x2.15 681 x2.72 832 x3.33
260 321 x1.23 427 x1.64 555 x2.13 699 x2.69 852 x3.28
270 333 x1.23 441 x1.63 570 x2.11 716 x2.65 872 x3.23
280 344 x1.23 454 x1.62 586 x2.09 734 x2.62 890 x3.18
290 356 x1.23 467 x1.61 601 x2.07 750 x2.59 909 x3.13
300 367 x1.22 480 x1.6 615 x2.05 767 x2.56 927 x3.09
310 378 x1.22 493 x1.59 630 x2.03 783 x2.53 945 x3.05
All 200 296 415 555 707

These male standards were last updated a month ago and are based on 5,000 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 75 x0.83 120 x1.34 179 x1.99 250 x2.78 328 x3.65
100 83 x0.83 131 x1.31 192 x1.92 265 x2.65 345 x3.45
110 91 x0.83 141 x1.28 204 x1.85 279 x2.53 361 x3.28
120 99 x0.82 150 x1.25 215 x1.79 292 x2.43 376 x3.13
130 106 x0.81 159 x1.22 225 x1.73 304 x2.34 389 x3
140 113 x0.8 167 x1.19 235 x1.68 315 x2.25 402 x2.87
150 119 x0.79 175 x1.17 245 x1.63 326 x2.17 415 x2.76
160 125 x0.78 182 x1.14 253 x1.58 336 x2.1 426 x2.66
170 131 x0.77 190 x1.12 262 x1.54 346 x2.04 437 x2.57
180 137 x0.76 197 x1.09 270 x1.5 356 x1.98 448 x2.49
190 143 x0.75 203 x1.07 278 x1.46 365 x1.92 458 x2.41
200 148 x0.74 210 x1.05 286 x1.43 373 x1.87 468 x2.34
210 154 x0.73 216 x1.03 293 x1.4 382 x1.82 477 x2.27
220 159 x0.72 222 x1.01 300 x1.36 390 x1.77 486 x2.21
230 164 x0.71 228 x0.99 307 x1.33 397 x1.73 495 x2.15
240 168 x0.7 234 x0.97 313 x1.31 405 x1.69 503 x2.1
250 173 x0.69 239 x0.96 320 x1.28 412 x1.65 511 x2.04
260 178 x0.68 245 x0.94 326 x1.25 419 x1.61 519 x2
All 113 171 244 331 425

These female standards were last updated a month ago and are based on 606 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 Press 9,541,000 lifts Squat 5,596,000 lifts Deadlift 5,684,000 lifts Shoulder Press 1,438,000 lifts Military Press 109,000 lifts Incline Bench Press 271,000 lifts Barbell Curl 710,000 lifts Front Squat 481,000 lifts Hex Bar Deadlift 179,000 lifts Bent Over Row 449,000 lifts Sumo Deadlift 47,000 lifts Romanian Deadlift 113,000 lifts Decline Bench Press 53,000 lifts Hip Thrust 99,000 lifts Barbell Shrug 64,000 lifts Close Grip Bench Press 22,000 lifts Rack Pull 18,000 lifts Pendlay Row 34,000 lifts T-Bar Row 42,000 lifts Preacher Curl 17,000 lifts Floor Press 6,000 lifts Tricep Extension 38,000 lifts Box Squat 10,000 lifts Lying Tricep Extension 29,000 lifts Stiff Legged Deadlift 8,000 lifts Wrist Curl 5,000 lifts Upright Row 38,000 lifts Bulgarian Split Squat 5,000 lifts Good Morning 21,000 lifts Barbell Lunge 5,000 lifts Split Squat 2,000 lifts Zercher Squat 4,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 2,000 lifts

Bodyweight

Pull Ups 798,000 lifts Push Ups 375,000 lifts Dips 322,000 lifts Chin Ups 168,000 lifts Bodyweight Squat 18,000 lifts Sit Ups 43,000 lifts Muscle Ups 41,000 lifts Single Leg Squat 10,000 lifts One Arm Push Ups 8,000 lifts Crunches 24,000 lifts Burpees 6,000 lifts Handstand Push Ups 6,000 lifts Lunge 4,000 lifts

Olympic

Power Clean 373,000 lifts Clean and Jerk 135,000 lifts Snatch 139,000 lifts Clean 108,000 lifts Push Press 93,000 lifts Overhead Squat 9,000 lifts Power Snatch 4,000 lifts Clean and Press 101,000 lifts Push Jerk 12,000 lifts Thruster 15,000 lifts

Dumbbell

Dumbbell Bench Press 595,000 lifts Dumbbell Curl 505,000 lifts Dumbbell Shoulder Press 298,000 lifts Incline Dumbbell Bench Press 140,000 lifts Dumbbell Row 127,000 lifts Dumbbell Hammer Curl 24,000 lifts Dumbbell Lateral Raise 86,000 lifts Dumbbell Fly 39,000 lifts Dumbbell Shrug 42,000 lifts Arnold Press 8,000 lifts Goblet Squat 13,000 lifts Dumbbell Bulgarian Split Squat 10,000 lifts Dumbbell Front Raise 32,000 lifts Dumbbell Lunge 32,000 lifts Dumbbell Tricep Extension 30,000 lifts Dumbbell Concentration Curl 25,000 lifts Dumbbell Pullover 4,000 lifts Incline Dumbbell Curl 5,000 lifts Incline Dumbbell Fly 14,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Reverse Fly 3,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 242,000 lifts Horizontal Leg Press 142,000 lifts Chest Press 32,000 lifts Calf Raise 50,000 lifts Leg Extension 87,000 lifts Pec Deck Fly 10,000 lifts Machine Shoulder Press 14,000 lifts Vertical Leg Press 9,000 lifts Seated Leg Curl 35,000 lifts Seated Calf Raise 5,000 lifts Hack Squat 8,000 lifts Lying Leg Curl 27,000 lifts Hip Abduction 5,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 205,000 lifts Tricep Pushdown 59,000 lifts Seated Cable Row 24,000 lifts Tricep Rope Pushdown 43,000 lifts Face Pull 7,000 lifts Cable Fly 6,000 lifts + More Exercises

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Exercise Comparisons

Compare rack pull versus one of the following exercises:

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

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