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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 68,000 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 x0.94 168 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 a week ago and are based on 14,000 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 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 a week ago and are based on 1,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 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 13,342,000 lifts Squat 7,645,000 lifts Deadlift 7,719,000 lifts Shoulder Press 1,914,000 lifts Barbell Curl 916,000 lifts Military Press 321,000 lifts Bent Over Row 604,000 lifts Incline Bench Press 440,000 lifts Front Squat 645,000 lifts Hex Bar Deadlift 320,000 lifts Sumo Deadlift 165,000 lifts Hip Thrust 187,000 lifts EZ Bar Curl 60,000 lifts Romanian Deadlift 188,000 lifts Close Grip Bench Press 85,000 lifts Barbell Shrug 109,000 lifts Lying Tricep Extension 67,000 lifts Seated Shoulder Press 44,000 lifts Pendlay Row 82,000 lifts Stiff Legged Deadlift 44,000 lifts Floor Press 45,000 lifts Decline Bench Press 97,000 lifts Rack Pull 68,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Box Squat 51,000 lifts Bulgarian Split Squat 38,000 lifts Zercher Squat 41,000 lifts Reverse Barbell Curl 24,000 lifts Upright Row 72,000 lifts Landmine Squat 29,000 lifts Reverse Wrist Curl 28,000 lifts Wrist Curl 37,000 lifts Reverse Grip Bench Press 29,000 lifts

Bodyweight

Pull Ups 1,096,000 lifts Push Ups 564,000 lifts Dips 433,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Muscle Ups 59,000 lifts Handstand Push Ups 16,000 lifts Sit Ups 64,000 lifts Single Leg Squat 25,000 lifts Diamond Pushups 10,000 lifts Neutral Grip Pull Ups 5,000 lifts One Arm Pull Ups 7,000 lifts One Arm Push Ups 20,000 lifts Burpees 15,000 lifts Inverted Row 3,000 lifts Crunches 36,000 lifts Glute Bridge 3,000 lifts Russian Twist 3,000 lifts Back Extension 3,000 lifts Lunge 11,000 lifts Hanging Leg Raise 4,000 lifts Toes To Bar 2,000 lifts Lying Leg Raise 2,000 lifts Glute Ham Raise 1,000 lifts

Olympic

Power Clean 475,000 lifts Clean and Jerk 196,000 lifts Snatch 199,000 lifts Push Press 144,000 lifts Hang Clean 38,000 lifts Clean and Press 136,000 lifts Clean 158,000 lifts Overhead Squat 46,000 lifts Push Jerk 42,000 lifts Power Snatch 36,000 lifts Thruster 47,000 lifts

Dumbbell

Dumbbell Bench Press 985,000 lifts Dumbbell Curl 781,000 lifts Dumbbell Shoulder Press 485,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 213,000 lifts Dumbbell Lateral Raise 214,000 lifts Dumbbell Tricep Extension 74,000 lifts Goblet Squat 68,000 lifts Dumbbell Hammer Curl 90,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Floor Press 34,000 lifts Dumbbell Fly 85,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Front Raise 64,000 lifts Dumbbell Reverse Fly 30,000 lifts Arnold Press 48,000 lifts Dumbbell Tricep Kickback 29,000 lifts Dumbbell Pullover 35,000 lifts Chest Supported Dumbbell Row 25,000 lifts Incline Dumbbell Curl 38,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Incline Dumbbell Fly 43,000 lifts Decline Dumbbell Bench Press 30,000 lifts

Machine

Sled Leg Press 438,000 lifts Chest Press 116,000 lifts Leg Extension 156,000 lifts Horizontal Leg Press 236,000 lifts Calf Raise 98,000 lifts Pec Deck Fly 54,000 lifts Machine Shoulder Press 63,000 lifts Seated Leg Curl 76,000 lifts Lying Leg Curl 67,000 lifts Hack Squat 48,000 lifts Vertical Leg Press 97,000 lifts Seated Calf Raise 38,000 lifts Hip Abduction 38,000 lifts Hip Adduction 34,000 lifts

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Cable Lateral Raise 25,000 lifts Cable Curl 29,000 lifts Cable Crunch 26,000 lifts Cable Pull Through 24,000 lifts One Arm Cable Curl 23,000 lifts + More Exercises

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Exercise Comparisons

Compare rack pull versus one of the following exercises:

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

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