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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 11,000 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 x0.97 171 x1.56 255 x2.32 356 x3.23 467 x4.24
120 123 x1.03 192 x1.6 280 x2.34 385 x3.21 501 x4.17
130 140 x1.07 212 x1.63 304 x2.34 413 x3.18 533 x4.1
140 155 x1.11 232 x1.65 328 x2.34 441 x3.15 564 x4.03
150 171 x1.14 251 x1.67 350 x2.34 466 x3.11 593 x3.95
160 186 x1.16 269 x1.68 372 x2.32 491 x3.07 621 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 x2.3 539 x2.99 674 x3.74
190 230 x1.21 321 x1.69 433 x2.28 561 x2.95 699 x3.68
200 244 x1.22 338 x1.69 452 x2.26 583 x2.91 723 x3.62
210 258 x1.23 354 x1.68 470 x2.24 604 x2.88 747 x3.56
220 271 x1.23 369 x1.68 489 x2.22 624 x2.84 769 x3.5
230 284 x1.24 385 x1.67 506 x2.2 644 x2.8 791 x3.44
240 297 x1.24 400 x1.66 523 x2.18 663 x2.76 813 x3.39
250 310 x1.24 414 x1.66 540 x2.16 682 x2.73 833 x3.33
260 322 x1.24 428 x1.65 556 x2.14 700 x2.69 854 x3.28
270 334 x1.24 442 x1.64 572 x2.12 718 x2.66 873 x3.23
280 346 x1.24 456 x1.63 587 x2.1 735 x2.63 892 x3.19
290 358 x1.23 469 x1.62 602 x2.08 752 x2.59 911 x3.14
300 369 x1.23 482 x1.61 617 x2.06 769 x2.56 929 x3.1
310 380 x1.23 495 x1.6 632 x2.04 785 x2.53 947 x3.05
All 201 296 415 555 707

These male standards were last updated 3 days ago and are based on 4,000 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 x0.85 122 x1.36 182 x2.02 252 x2.8 331 x3.68
100 85 x0.85 133 x1.33 194 x1.94 267 x2.67 348 x3.48
110 92 x0.84 142 x1.29 205 x1.87 280 x2.55 363 x3.3
120 100 x0.83 151 x1.26 216 x1.8 293 x2.44 377 x3.14
130 107 x0.82 160 x1.23 226 x1.74 305 x2.35 391 x3
140 113 x0.81 168 x1.2 236 x1.69 316 x2.26 403 x2.88
150 120 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 x2.1 426 x2.67
170 132 x0.77 190 x1.12 262 x1.54 346 x2.04 437 x2.57
180 137 x0.76 197 x1.09 270 x1.5 355 x1.97 448 x2.49
190 143 x0.75 203 x1.07 278 x1.46 364 x1.92 457 x2.41
200 148 x0.74 210 x1.05 285 x1.43 373 x1.86 467 x2.33
210 153 x0.73 216 x1.03 292 x1.39 381 x1.81 476 x2.27
220 158 x0.72 221 x1.01 299 x1.36 388 x1.77 485 x2.2
230 163 x0.71 227 x0.99 306 x1.33 396 x1.72 493 x2.14
240 168 x0.7 233 x0.97 312 x1.3 403 x1.68 501 x2.09
250 172 x0.69 238 x0.95 318 x1.27 410 x1.64 509 x2.04
260 177 x0.68 243 x0.94 324 x1.25 417 x1.6 517 x1.99
All 114 172 245 331 425

These female standards were last updated 3 days ago and are based on 570 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 8,889,000 lifts Deadlift 5,323,000 lifts Squat 5,233,000 lifts Shoulder Press 1,360,000 lifts Barbell Curl 672,000 lifts Military Press 71,000 lifts Front Squat 455,000 lifts Incline Bench Press 242,000 lifts Bent Over Row 424,000 lifts Hex Bar Deadlift 160,000 lifts Romanian Deadlift 102,000 lifts Hip Thrust 88,000 lifts Sumo Deadlift 33,000 lifts Pendlay Row 30,000 lifts Barbell Shrug 59,000 lifts Preacher Curl 12,000 lifts T-Bar Row 37,000 lifts Rack Pull 11,000 lifts Close Grip Bench Press 14,000 lifts Tricep Extension 34,000 lifts Zercher Squat 3,000 lifts Decline Bench Press 49,000 lifts Lying Tricep Extension 26,000 lifts Stiff Legged Deadlift 5,000 lifts Upright Row 36,000 lifts Bulgarian Split Squat 4,000 lifts Wrist Curl 3,000 lifts Barbell Lunge 3,000 lifts Floor Press 4,000 lifts Box Squat 7,000 lifts Good Morning 19,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 742,000 lifts Push Ups 344,000 lifts Chin Ups 150,000 lifts Dips 300,000 lifts Bodyweight Squat 11,000 lifts Sit Ups 39,000 lifts Handstand Push Ups 4,000 lifts Crunches 22,000 lifts Single Leg Squat 8,000 lifts Muscle Ups 37,000 lifts Burpees 4,000 lifts One Arm Push Ups 5,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 358,000 lifts Clean and Jerk 128,000 lifts Snatch 132,000 lifts Push Press 88,000 lifts Clean 102,000 lifts Overhead Squat 6,000 lifts Clean and Press 99,000 lifts Thruster 13,000 lifts Push Jerk 11,000 lifts Power Snatch 3,000 lifts

Dumbbell

Dumbbell Bench Press 521,000 lifts Dumbbell Curl 458,000 lifts Incline Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 266,000 lifts Dumbbell Row 115,000 lifts Dumbbell Lateral Raise 78,000 lifts Dumbbell Hammer Curl 17,000 lifts Goblet Squat 8,000 lifts Dumbbell Shrug 39,000 lifts Dumbbell Fly 34,000 lifts Dumbbell Bulgarian Split Squat 7,000 lifts Dumbbell Tricep Extension 26,000 lifts Incline Dumbbell Curl 3,000 lifts Lying Dumbbell Tricep Extension 12,000 lifts Dumbbell Lunge 28,000 lifts Arnold Press 5,000 lifts Dumbbell Front Raise 29,000 lifts Dumbbell Pullover 2,000 lifts Dumbbell Concentration Curl 22,000 lifts Incline Dumbbell Fly 13,000 lifts Dumbbell Reverse Fly 2,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 216,000 lifts Horizontal Leg Press 127,000 lifts Chest Press 20,000 lifts Leg Extension 79,000 lifts Calf Raise 45,000 lifts Machine Shoulder Press 9,000 lifts Seated Leg Curl 31,000 lifts Vertical Leg Press 6,000 lifts Pec Deck Fly 6,000 lifts Hack Squat 5,000 lifts Lying Leg Curl 24,000 lifts Hip Abduction 4,000 lifts Hip Adduction 2,000 lifts Seated Calf Raise 3,000 lifts

Cable

Lat Pulldown 188,000 lifts Tricep Pushdown 51,000 lifts Seated Cable Row 16,000 lifts Tricep Rope Pushdown 39,000 lifts Cable Fly 4,000 lifts Face Pull 5,000 lifts + More Exercises

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Exercise Comparisons

Compare rack pull versus one of the following exercises:

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