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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 35,000 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
110 106 x0.96 171 x1.55 255 x2.31 355 x3.23 467 x4.25
120 123 x1.02 191 x1.59 280 x2.33 385 x3.21 501 x4.18
130 139 x1.07 211 x1.63 304 x2.34 413 x3.18 533 x4.1
140 155 x1.1 231 x1.65 327 x2.34 441 x3.15 564 x4.03
150 170 x1.14 250 x1.67 350 x2.33 467 x3.11 594 x3.96
160 186 x1.16 269 x1.68 372 x2.32 492 x3.07 622 x3.89
170 201 x1.18 286 x1.68 393 x2.31 516 x3.03 649 x3.82
180 215 x1.2 304 x1.69 413 x2.3 539 x3 675 x3.75
190 230 x1.21 321 x1.69 433 x2.28 562 x2.96 700 x3.69
200 244 x1.22 337 x1.69 452 x2.26 584 x2.92 725 x3.62
210 257 x1.22 353 x1.68 471 x2.24 605 x2.88 748 x3.56
220 271 x1.23 369 x1.68 489 x2.22 625 x2.84 771 x3.5
230 284 x1.23 385 x1.67 506 x2.2 645 x2.8 793 x3.45
240 297 x1.24 399 x1.66 524 x2.18 664 x2.77 815 x3.39
250 309 x1.24 414 x1.66 540 x2.16 683 x2.73 835 x3.34
260 322 x1.24 428 x1.65 557 x2.14 702 x2.7 856 x3.29
270 334 x1.24 442 x1.64 573 x2.12 719 x2.66 875 x3.24
280 346 x1.23 456 x1.63 588 x2.1 737 x2.63 895 x3.19
290 357 x1.23 469 x1.62 603 x2.08 754 x2.6 913 x3.15
300 369 x1.23 483 x1.61 618 x2.06 771 x2.57 932 x3.11
310 380 x1.23 495 x1.6 633 x2.04 787 x2.54 949 x3.06
All 201 296 417 558 712

These male standards were last updated 4 days ago and are based on 13,000 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 77 x0.86 123 x1.37 183 x2.04 255 x2.83 334 x3.71
100 86 x0.86 134 x1.34 196 x1.96 269 x2.69 351 x3.51
110 93 x0.85 143 x1.3 207 x1.89 283 x2.57 366 x3.33
120 101 x0.84 153 x1.27 218 x1.82 296 x2.47 381 x3.17
130 108 x0.83 161 x1.24 229 x1.76 308 x2.37 394 x3.03
140 115 x0.82 170 x1.21 238 x1.7 319 x2.28 407 x2.91
150 121 x0.81 177 x1.18 248 x1.65 330 x2.2 419 x2.8
160 127 x0.8 185 x1.16 257 x1.6 340 x2.13 431 x2.69
170 133 x0.78 192 x1.13 265 x1.56 350 x2.06 442 x2.6
180 139 x0.77 199 x1.11 273 x1.52 359 x2 452 x2.51
190 145 x0.76 206 x1.08 281 x1.48 368 x1.94 462 x2.43
200 150 x0.75 212 x1.06 288 x1.44 377 x1.88 472 x2.36
210 155 x0.74 218 x1.04 296 x1.41 385 x1.83 481 x2.29
220 160 x0.73 224 x1.02 303 x1.38 393 x1.79 490 x2.23
230 165 x0.72 230 x1 309 x1.34 400 x1.74 498 x2.17
240 170 x0.71 235 x0.98 316 x1.32 408 x1.7 507 x2.11
250 174 x0.7 241 x0.96 322 x1.29 415 x1.66 514 x2.06
260 179 x0.69 246 x0.95 328 x1.26 422 x1.62 522 x2.01
All 116 174 248 335 430

These female standards were last updated 4 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.

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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 11,935,000 lifts Squat 6,897,000 lifts Deadlift 7,022,000 lifts Shoulder Press 1,768,000 lifts Military Press 249,000 lifts Barbell Curl 846,000 lifts Incline Bench Press 364,000 lifts Hex Bar Deadlift 279,000 lifts Front Squat 592,000 lifts Bent Over Row 554,000 lifts Sumo Deadlift 102,000 lifts Hip Thrust 139,000 lifts Romanian Deadlift 146,000 lifts EZ Bar Curl 15,000 lifts Close Grip Bench Press 45,000 lifts Box Squat 22,000 lifts Rack Pull 35,000 lifts Decline Bench Press 70,000 lifts Barbell Shrug 99,000 lifts Pendlay Row 48,000 lifts T-Bar Row 69,000 lifts Seated Shoulder Press 35,000 lifts Preacher Curl 31,000 lifts Lying Tricep Extension 61,000 lifts Floor Press 14,000 lifts Tricep Extension 47,000 lifts Upright Row 45,000 lifts Reverse Barbell Curl 1,000 lifts Barbell Lunge 12,000 lifts Wrist Curl 10,000 lifts Good Morning 27,000 lifts Bulgarian Split Squat 11,000 lifts Zercher Squat 10,000 lifts Stiff Legged Deadlift 16,000 lifts Landmine Squat 3,000 lifts Split Squat 5,000 lifts Reverse Grip Bench Press 1,000 lifts Reverse Wrist Curl 4,000 lifts

Bodyweight

Pull Ups 973,000 lifts Push Ups 473,000 lifts Dips 390,000 lifts Chin Ups 219,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Single Leg Squat 18,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts Handstand Push Ups 11,000 lifts Hanging Leg Raise 1,000 lifts One Arm Push Ups 14,000 lifts Back Extension 1,000 lifts Crunches 31,000 lifts Burpees 11,000 lifts One Arm Pull Ups 3,000 lifts Neutral Grip Pull Ups 2,000 lifts Inverted Row 1,000 lifts Lying Leg Raise 1,000 lifts Lunge 8,000 lifts Toes To Bar 1,000 lifts Glute Bridge 1,000 lifts Russian Twist 1,000 lifts Glute Ham Raise 609 lifts

Olympic

Power Clean 447,000 lifts Snatch 187,000 lifts Clean and Jerk 183,000 lifts Push Press 135,000 lifts Clean 150,000 lifts Hang Clean 31,000 lifts Overhead Squat 42,000 lifts Thruster 45,000 lifts Power Snatch 33,000 lifts Clean and Press 132,000 lifts Push Jerk 40,000 lifts

Dumbbell

Dumbbell Bench Press 854,000 lifts Dumbbell Curl 668,000 lifts Dumbbell Shoulder Press 421,000 lifts Incline Dumbbell Bench Press 207,000 lifts Dumbbell Row 164,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 197,000 lifts Arnold Press 18,000 lifts Goblet Squat 29,000 lifts Dumbbell Fly 52,000 lifts Dumbbell Bulgarian Split Squat 19,000 lifts Dumbbell Lunge 43,000 lifts Dumbbell Shrug 54,000 lifts Dumbbell Tricep Extension 42,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Pullover 9,000 lifts Incline Dumbbell Curl 10,000 lifts Dumbbell Tricep Kickback 2,000 lifts Decline Dumbbell Bench Press 5,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

Sled Leg Press 341,000 lifts Horizontal Leg Press 191,000 lifts Chest Press 75,000 lifts Leg Extension 116,000 lifts Machine Shoulder Press 33,000 lifts Calf Raise 65,000 lifts Lying Leg Curl 36,000 lifts Pec Deck Fly 23,000 lifts Seated Leg Curl 46,000 lifts Hack Squat 17,000 lifts Vertical Leg Press 20,000 lifts Seated Calf Raise 12,000 lifts Hip Abduction 11,000 lifts Hip Adduction 7,000 lifts

Cable

Lat Pulldown 265,000 lifts Seated Cable Row 48,000 lifts Tricep Pushdown 81,000 lifts Tricep Rope Pushdown 56,000 lifts Cable Fly 14,000 lifts Face Pull 14,000 lifts Cable Curl 4,000 lifts Cable Lateral Raise 1,000 lifts Cable Crunch 1,000 lifts Cable Pull Through 749 lifts One Arm Cable Curl 1,000 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 Hex Bar Deadlift Front Squat Bent Over Row Sumo Deadlift Hip Thrust Romanian Deadlift EZ Bar Curl Close Grip Bench Press Box Squat Decline Bench Press Barbell Shrug Pendlay Row T-Bar Row Seated Shoulder Press Preacher Curl Lying Tricep Extension Floor Press Tricep Extension Upright Row Reverse Barbell Curl Barbell Lunge Wrist Curl Good Morning Bulgarian Split Squat Zercher Squat Stiff Legged Deadlift Landmine Squat Split Squat Reverse Grip Bench Press Reverse Wrist Curl

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