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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 29,000 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 x0.94 168 x1.53 253 x2.3 354 x3.22 467 x4.24
120 120 x1 189 x1.58 278 x2.32 384 x3.2 501 x4.17
130 137 x1.05 209 x1.61 303 x2.33 413 x3.17 534 x4.1
140 153 x1.09 229 x1.64 326 x2.33 440 x3.14 565 x4.03
150 168 x1.12 248 x1.65 349 x2.32 466 x3.11 594 x3.96
160 184 x1.15 267 x1.67 371 x2.32 492 x3.07 623 x3.89
170 199 x1.17 285 x1.68 392 x2.3 516 x3.03 650 x3.83
180 213 x1.18 302 x1.68 412 x2.29 539 x3 677 x3.76
190 228 x1.2 319 x1.68 432 x2.28 562 x2.96 702 x3.7
200 242 x1.21 336 x1.68 452 x2.26 584 x2.92 727 x3.63
210 255 x1.22 352 x1.68 470 x2.24 605 x2.88 750 x3.57
220 269 x1.22 368 x1.67 489 x2.22 626 x2.85 773 x3.52
230 282 x1.23 383 x1.67 506 x2.2 646 x2.81 796 x3.46
240 295 x1.23 399 x1.66 524 x2.18 666 x2.77 817 x3.41
250 308 x1.23 413 x1.65 541 x2.16 685 x2.74 838 x3.35
260 320 x1.23 428 x1.65 557 x2.14 703 x2.7 859 x3.3
270 332 x1.23 442 x1.64 573 x2.12 721 x2.67 879 x3.25
280 344 x1.23 456 x1.63 589 x2.1 739 x2.64 898 x3.21
290 356 x1.23 469 x1.62 604 x2.08 756 x2.61 917 x3.16
300 368 x1.23 482 x1.61 619 x2.06 773 x2.58 936 x3.12
310 379 x1.22 495 x1.6 634 x2.04 789 x2.55 954 x3.08
All 198 294 415 557 711

These male standards were last updated a month 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 74 x0.82 119 x1.32 178 x1.98 248 x2.76 326 x3.63
100 83 x0.83 130 x1.3 191 x1.91 264 x2.64 344 x3.44
110 91 x0.82 140 x1.27 203 x1.85 278 x2.53 360 x3.28
120 98 x0.82 150 x1.25 215 x1.79 291 x2.43 375 x3.13
130 106 x0.81 159 x1.22 225 x1.73 304 x2.34 390 x3
140 113 x0.81 167 x1.19 236 x1.68 316 x2.26 403 x2.88
150 120 x0.8 175 x1.17 245 x1.64 327 x2.18 416 x2.77
160 126 x0.79 183 x1.15 255 x1.59 338 x2.11 428 x2.67
170 132 x0.78 191 x1.12 264 x1.55 348 x2.05 439 x2.59
180 138 x0.77 198 x1.1 272 x1.51 358 x1.99 450 x2.5
190 144 x0.76 205 x1.08 280 x1.48 367 x1.93 461 x2.43
200 150 x0.75 212 x1.06 288 x1.44 376 x1.88 471 x2.36
210 155 x0.74 218 x1.04 296 x1.41 385 x1.83 481 x2.29
220 161 x0.73 225 x1.02 303 x1.38 393 x1.79 490 x2.23
230 166 x0.72 231 x1 310 x1.35 401 x1.74 499 x2.17
240 171 x0.71 237 x0.99 317 x1.32 409 x1.7 508 x2.12
250 176 x0.7 242 x0.97 324 x1.29 417 x1.67 516 x2.06
260 181 x0.69 248 x0.95 330 x1.27 424 x1.63 524 x2.02
All 113 171 244 331 426

These female standards were last updated a month 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 10,970,000 lifts Squat 6,361,000 lifts Deadlift 6,428,000 lifts Shoulder Press 1,591,000 lifts Barbell Curl 783,000 lifts Military Press 188,000 lifts Incline Bench Press 329,000 lifts Hex Bar Deadlift 224,000 lifts Sumo Deadlift 80,000 lifts Bent Over Row 500,000 lifts Front Squat 533,000 lifts Hip Thrust 124,000 lifts Romanian Deadlift 134,000 lifts EZ Bar Curl 6,000 lifts Close Grip Bench Press 36,000 lifts T-Bar Row 50,000 lifts Barbell Shrug 73,000 lifts Rack Pull 29,000 lifts Seated Shoulder Press 2,000 lifts Preacher Curl 26,000 lifts Box Squat 18,000 lifts Decline Bench Press 64,000 lifts Pendlay Row 43,000 lifts Stiff Legged Deadlift 13,000 lifts Lying Tricep Extension 35,000 lifts Upright Row 43,000 lifts Tricep Extension 44,000 lifts Floor Press 11,000 lifts Barbell Lunge 9,000 lifts Wrist Curl 9,000 lifts Reverse Barbell Curl 708 lifts Bulgarian Split Squat 9,000 lifts Reverse Wrist Curl 3,000 lifts Good Morning 25,000 lifts Landmine Squat 2,000 lifts Zercher Squat 8,000 lifts Split Squat 4,000 lifts Reverse Grip Bench Press 580 lifts

Bodyweight

Pull Ups 909,000 lifts Push Ups 437,000 lifts Dips 365,000 lifts Chin Ups 201,000 lifts Bodyweight Squat 30,000 lifts Sit Ups 51,000 lifts Muscle Ups 48,000 lifts Single Leg Squat 15,000 lifts One Arm Push Ups 12,000 lifts Hanging Leg Raise 749 lifts One Arm Pull Ups 1,000 lifts Crunches 29,000 lifts Glute Ham Raise 264 lifts Diamond Pushups 1,000 lifts Burpees 10,000 lifts Toes To Bar 538 lifts Back Extension 650 lifts Russian Twist 689 lifts Lunge 7,000 lifts Lying Leg Raise 453 lifts Handstand Push Ups 10,000 lifts Neutral Grip Pull Ups 998 lifts Glute Bridge 523 lifts Inverted Row 520 lifts

Olympic

Power Clean 402,000 lifts Clean 118,000 lifts Clean and Jerk 149,000 lifts Push Press 103,000 lifts Snatch 152,000 lifts Clean and Press 105,000 lifts Hang Clean 2,000 lifts Overhead Squat 14,000 lifts Power Snatch 7,000 lifts Thruster 18,000 lifts Push Jerk 14,000 lifts

Dumbbell

Dumbbell Bench Press 747,000 lifts Dumbbell Curl 595,000 lifts Dumbbell Shoulder Press 360,000 lifts Incline Dumbbell Bench Press 182,000 lifts Dumbbell Row 151,000 lifts Dumbbell Hammer Curl 41,000 lifts Dumbbell Lateral Raise 102,000 lifts Goblet Squat 23,000 lifts Dumbbell Tricep Extension 38,000 lifts Dumbbell Shrug 50,000 lifts Dumbbell Fly 47,000 lifts Dumbbell Lunge 39,000 lifts Arnold Press 14,000 lifts Incline Dumbbell Curl 8,000 lifts Dumbbell Front Raise 36,000 lifts Dumbbell Concentration Curl 29,000 lifts Dumbbell Romanian Deadlift 1,000 lifts Dumbbell Bulgarian Split Squat 16,000 lifts Lying Dumbbell Tricep Extension 17,000 lifts Dumbbell Floor Press 1,000 lifts Dumbbell Pullover 7,000 lifts Dumbbell Tricep Kickback 899 lifts Chest Supported Dumbbell Row 630 lifts Dumbbell Reverse Fly 5,000 lifts Decline Dumbbell Bench Press 4,000 lifts Incline Dumbbell Fly 16,000 lifts

Machine

Sled Leg Press 303,000 lifts Horizontal Leg Press 174,000 lifts Chest Press 59,000 lifts Leg Extension 105,000 lifts Calf Raise 60,000 lifts Machine Shoulder Press 26,000 lifts Hack Squat 14,000 lifts Lying Leg Curl 32,000 lifts Vertical Leg Press 16,000 lifts Seated Leg Curl 42,000 lifts Pec Deck Fly 18,000 lifts Seated Calf Raise 10,000 lifts Hip Abduction 9,000 lifts Hip Adduction 6,000 lifts

Cable

Lat Pulldown 243,000 lifts Seated Cable Row 39,000 lifts Tricep Pushdown 73,000 lifts Tricep Rope Pushdown 51,000 lifts Cable Curl 1,000 lifts Face Pull 12,000 lifts Cable Fly 11,000 lifts Cable Lateral Raise 696 lifts Cable Crunch 578 lifts One Arm Cable Curl 467 lifts Cable Pull Through 294 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 Incline Bench Press Hex Bar Deadlift Sumo Deadlift Bent Over Row Front Squat Hip Thrust Romanian Deadlift EZ Bar Curl Close Grip Bench Press T-Bar Row Barbell Shrug Seated Shoulder Press Preacher Curl Box Squat Decline Bench Press Pendlay Row Stiff Legged Deadlift Lying Tricep Extension Upright Row Tricep Extension Floor Press Barbell Lunge Wrist Curl Reverse Barbell Curl Bulgarian Split Squat Reverse Wrist Curl Good Morning Landmine Squat Zercher Squat Split Squat Reverse Grip Bench Press

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