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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 65,000 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
110 108 x0.98 173 x1.57 257 x2.33 358 x3.25 469 x4.27
120 124 x1.04 193 x1.61 282 x2.35 387 x3.22 503 x4.19
130 140 x1.08 213 x1.64 306 x2.35 415 x3.19 535 x4.11
140 156 x1.12 233 x1.66 329 x2.35 442 x3.16 565 x4.04
150 172 x1.15 252 x1.68 351 x2.34 468 x3.12 594 x3.96
160 187 x1.17 270 x1.69 373 x2.33 492 x3.08 622 x3.89
170 202 x1.19 287 x1.69 394 x2.32 516 x3.04 649 x3.82
180 216 x1.2 305 x1.69 414 x2.3 539 x3 675 x3.75
190 230 x1.21 321 x1.69 433 x2.28 562 x2.96 700 x3.68
200 244 x1.22 338 x1.69 452 x2.26 583 x2.92 724 x3.62
210 258 x1.23 354 x1.68 470 x2.24 604 x2.88 747 x3.56
220 271 x1.23 369 x1.68 488 x2.22 624 x2.84 769 x3.5
230 284 x1.23 384 x1.67 506 x2.2 644 x2.8 791 x3.44
240 297 x1.24 399 x1.66 523 x2.18 663 x2.76 812 x3.38
250 309 x1.24 413 x1.65 539 x2.16 681 x2.73 833 x3.33
260 321 x1.24 428 x1.64 555 x2.14 699 x2.69 853 x3.28
270 333 x1.23 441 x1.63 571 x2.11 717 x2.66 872 x3.23
280 345 x1.23 455 x1.62 586 x2.09 734 x2.62 891 x3.18
290 357 x1.23 468 x1.61 601 x2.07 751 x2.59 909 x3.14
300 368 x1.23 481 x1.6 616 x2.05 767 x2.56 927 x3.09
310 379 x1.22 494 x1.59 630 x2.03 783 x2.53 945 x3.05
All 202 298 418 558 711

These male standards were last updated 2 days ago and are based on 15,000 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 x0.83 121 x1.34 181 x2.01 253 x2.82 334 x3.71
100 83 x0.83 132 x1.32 194 x1.94 269 x2.69 351 x3.51
110 91 x0.83 142 x1.29 206 x1.87 283 x2.57 367 x3.34
120 99 x0.82 151 x1.26 218 x1.81 296 x2.47 382 x3.19
130 106 x0.82 160 x1.23 228 x1.76 309 x2.37 397 x3.05
140 113 x0.81 168 x1.2 238 x1.7 320 x2.29 410 x2.93
150 120 x0.8 177 x1.18 248 x1.65 332 x2.21 423 x2.82
160 126 x0.79 184 x1.15 257 x1.61 342 x2.14 435 x2.72
170 132 x0.78 192 x1.13 266 x1.56 352 x2.07 446 x2.62
180 138 x0.77 199 x1.11 274 x1.52 362 x2.01 457 x2.54
190 144 x0.76 206 x1.08 282 x1.49 371 x1.95 467 x2.46
200 150 x0.75 212 x1.06 290 x1.45 380 x1.9 477 x2.39
210 155 x0.74 219 x1.04 298 x1.42 389 x1.85 487 x2.32
220 160 x0.73 225 x1.02 305 x1.39 397 x1.8 496 x2.25
230 165 x0.72 231 x1 312 x1.36 405 x1.76 505 x2.2
240 170 x0.71 237 x0.99 319 x1.33 413 x1.72 514 x2.14
250 175 x0.7 243 x0.97 325 x1.3 420 x1.68 522 x2.09
260 180 x0.69 248 x0.95 332 x1.28 427 x1.64 530 x2.04
All 114 173 247 336 433

These female standards were last updated 2 days ago and are based on 2,000 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 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

Power Clean 464,000 lifts Clean and Jerk 191,000 lifts Snatch 194,000 lifts Push Press 139,000 lifts Clean 154,000 lifts Hang Clean 35,000 lifts Power Snatch 35,000 lifts Overhead Squat 44,000 lifts Clean and Press 134,000 lifts Thruster 46,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

Sled Leg Press 428,000 lifts Leg Extension 152,000 lifts Chest Press 111,000 lifts Horizontal Leg Press 233,000 lifts Pec Deck Fly 53,000 lifts Lying Leg Curl 65,000 lifts Calf Raise 95,000 lifts Machine Shoulder Press 62,000 lifts Seated Leg Curl 75,000 lifts Seated Calf Raise 37,000 lifts Vertical Leg Press 96,000 lifts Hack Squat 47,000 lifts Hip Adduction 33,000 lifts Hip Abduction 37,000 lifts

Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 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 Barbell Curl Incline Bench Press Front Squat Bent Over Row Sumo Deadlift Hex Bar Deadlift Romanian Deadlift EZ Bar Curl Close Grip Bench Press Hip Thrust Floor Press Seated Shoulder Press Stiff Legged Deadlift Barbell Shrug Wrist Curl Pendlay Row Box Squat Lying Tricep Extension Decline Bench Press Tricep Extension T-Bar Row Bulgarian Split Squat Zercher Squat Barbell Lunge Good Morning Upright Row Preacher Curl Reverse Barbell Curl Reverse Grip Bench Press Split Squat Landmine Squat Reverse Wrist Curl