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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 23,000 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
110 104 x0.94 169 x1.53 253 x2.3 355 x3.23 468 x4.26
120 120 x1 189 x1.58 279 x2.32 385 x3.21 502 x4.19
130 136 x1.05 210 x1.61 303 x2.33 413 x3.18 535 x4.11
140 152 x1.09 229 x1.64 326 x2.33 441 x3.15 566 x4.04
150 168 x1.12 248 x1.65 349 x2.33 467 x3.11 595 x3.97
160 183 x1.14 267 x1.67 371 x2.32 492 x3.08 624 x3.9
170 198 x1.17 285 x1.67 392 x2.31 516 x3.04 651 x3.83
180 213 x1.18 302 x1.68 412 x2.29 540 x3 677 x3.76
190 227 x1.19 319 x1.68 432 x2.27 562 x2.96 703 x3.7
200 241 x1.21 336 x1.68 451 x2.26 584 x2.92 727 x3.64
210 255 x1.21 352 x1.67 470 x2.24 606 x2.88 751 x3.58
220 268 x1.22 367 x1.67 488 x2.22 626 x2.85 774 x3.52
230 281 x1.22 383 x1.66 506 x2.2 646 x2.81 796 x3.46
240 294 x1.23 398 x1.66 523 x2.18 666 x2.77 818 x3.41
250 307 x1.23 412 x1.65 540 x2.16 685 x2.74 839 x3.35
260 319 x1.23 427 x1.64 556 x2.14 703 x2.7 859 x3.3
270 331 x1.23 441 x1.63 572 x2.12 721 x2.67 879 x3.25
280 343 x1.23 455 x1.62 588 x2.1 738 x2.64 898 x3.21
290 355 x1.22 468 x1.61 603 x2.08 756 x2.61 917 x3.16
300 366 x1.22 481 x1.6 618 x2.06 772 x2.57 935 x3.12
310 378 x1.22 494 x1.59 633 x2.04 789 x2.54 953 x3.08
All 198 294 415 557 712

These male standards were last updated 3 days ago and are based on 9,000 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 x0.81 118 x1.31 176 x1.96 247 x2.74 324 x3.6
100 82 x0.82 129 x1.29 190 x1.9 262 x2.62 342 x3.42
110 90 x0.82 139 x1.27 202 x1.84 277 x2.52 359 x3.26
120 98 x0.82 149 x1.24 214 x1.78 290 x2.42 374 x3.12
130 105 x0.81 158 x1.22 225 x1.73 303 x2.33 389 x2.99
140 113 x0.8 167 x1.19 235 x1.68 315 x2.25 402 x2.87
150 119 x0.8 175 x1.17 245 x1.63 327 x2.18 415 x2.77
160 126 x0.79 183 x1.14 254 x1.59 337 x2.11 428 x2.67
170 132 x0.78 191 x1.12 264 x1.55 348 x2.05 439 x2.58
180 139 x0.77 198 x1.1 272 x1.51 358 x1.99 450 x2.5
190 145 x0.76 205 x1.08 281 x1.48 367 x1.93 461 x2.43
200 150 x0.75 212 x1.06 289 x1.44 377 x1.88 471 x2.36
210 156 x0.74 219 x1.04 296 x1.41 385 x1.84 481 x2.29
220 161 x0.73 225 x1.02 304 x1.38 394 x1.79 491 x2.23
230 167 x0.72 232 x1.01 311 x1.35 402 x1.75 500 x2.17
240 172 x0.72 238 x0.99 318 x1.32 410 x1.71 509 x2.12
250 177 x0.71 243 x0.97 325 x1.3 418 x1.67 517 x2.07
260 182 x0.7 249 x0.96 331 x1.27 425 x1.64 526 x2.02
All 113 170 244 331 426

These female standards were last updated 3 days ago and are based on 1,000 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 10,194,000 lifts Deadlift 6,025,000 lifts Squat 5,945,000 lifts Shoulder Press 1,511,000 lifts Military Press 146,000 lifts Barbell Curl 746,000 lifts Incline Bench Press 299,000 lifts Front Squat 505,000 lifts Bent Over Row 473,000 lifts Hex Bar Deadlift 199,000 lifts Sumo Deadlift 61,000 lifts Hip Thrust 111,000 lifts Romanian Deadlift 123,000 lifts Close Grip Bench Press 28,000 lifts Box Squat 14,000 lifts Barbell Shrug 68,000 lifts Barbell Lunge 7,000 lifts Pendlay Row 39,000 lifts Stiff Legged Deadlift 11,000 lifts Floor Press 8,000 lifts Decline Bench Press 59,000 lifts Preacher Curl 22,000 lifts T-Bar Row 46,000 lifts Rack Pull 23,000 lifts Lying Tricep Extension 32,000 lifts Upright Row 40,000 lifts Tricep Extension 41,000 lifts Good Morning 23,000 lifts Bulgarian Split Squat 7,000 lifts Zercher Squat 6,000 lifts Landmine Squat 2,000 lifts Split Squat 3,000 lifts Reverse Wrist Curl 2,000 lifts Wrist Curl 7,000 lifts

Bodyweight

Pull Ups 852,000 lifts Push Ups 406,000 lifts Dips 343,000 lifts Chin Ups 185,000 lifts Bodyweight Squat 24,000 lifts Single Leg Squat 13,000 lifts Muscle Ups 45,000 lifts Sit Ups 47,000 lifts Lunge 5,000 lifts One Arm Push Ups 10,000 lifts Handstand Push Ups 8,000 lifts Crunches 27,000 lifts Burpees 8,000 lifts

Olympic

Power Clean 387,000 lifts Clean and Jerk 141,000 lifts Snatch 146,000 lifts Push Press 98,000 lifts Clean and Press 103,000 lifts Clean 113,000 lifts Overhead Squat 11,000 lifts Push Jerk 13,000 lifts Power Snatch 6,000 lifts Thruster 16,000 lifts

Dumbbell

Dumbbell Bench Press 668,000 lifts Dumbbell Curl 550,000 lifts Dumbbell Shoulder Press 328,000 lifts Incline Dumbbell Bench Press 160,000 lifts Dumbbell Row 139,000 lifts Dumbbell Hammer Curl 32,000 lifts Dumbbell Lateral Raise 94,000 lifts Dumbbell Lunge 35,000 lifts Dumbbell Shrug 46,000 lifts Dumbbell Fly 43,000 lifts Dumbbell Tricep Extension 34,000 lifts Arnold Press 11,000 lifts Goblet Squat 18,000 lifts Lying Dumbbell Tricep Extension 15,000 lifts Dumbbell Bulgarian Split Squat 13,000 lifts Dumbbell Front Raise 34,000 lifts Dumbbell Concentration Curl 27,000 lifts Incline Dumbbell Curl 7,000 lifts Dumbbell Reverse Fly 4,000 lifts Decline Dumbbell Bench Press 3,000 lifts Dumbbell Pullover 6,000 lifts Incline Dumbbell Fly 15,000 lifts

Machine

Sled Leg Press 270,000 lifts Horizontal Leg Press 157,000 lifts Chest Press 45,000 lifts Leg Extension 96,000 lifts Calf Raise 55,000 lifts Seated Leg Curl 38,000 lifts Machine Shoulder Press 20,000 lifts Lying Leg Curl 30,000 lifts Vertical Leg Press 12,000 lifts Pec Deck Fly 14,000 lifts Hack Squat 11,000 lifts Hip Abduction 7,000 lifts Seated Calf Raise 7,000 lifts Hip Adduction 5,000 lifts

Cable

Lat Pulldown 223,000 lifts Seated Cable Row 31,000 lifts Tricep Pushdown 66,000 lifts Tricep Rope Pushdown 47,000 lifts Face Pull 10,000 lifts Cable Fly 9,000 lifts + More Exercises

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Exercise Comparisons

Compare rack pull versus one of the following exercises:

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

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