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T-Bar Row Standards (lb)

T-bar row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our t-bar row standards are based on 40,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male T-Bar Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 40 x0.37 73 x0.66 118 x1.07 174 x1.58 236 x2.15
120 48 x0.4 84 x0.7 131 x1.09 190 x1.58 255 x2.13
130 56 x0.43 94 x0.72 144 x1.11 205 x1.58 273 x2.1
140 64 x0.46 104 x0.74 156 x1.12 220 x1.57 290 x2.07
150 72 x0.48 114 x0.76 168 x1.12 234 x1.56 306 x2.04
160 79 x0.5 123 x0.77 180 x1.13 248 x1.55 322 x2.01
170 87 x0.51 133 x0.78 191 x1.13 261 x1.53 337 x1.98
180 94 x0.52 142 x0.79 202 x1.12 273 x1.52 351 x1.95
190 102 x0.53 151 x0.79 213 x1.12 286 x1.5 365 x1.92
200 109 x0.54 160 x0.8 223 x1.12 298 x1.49 379 x1.89
210 116 x0.55 168 x0.8 233 x1.11 309 x1.47 392 x1.87
220 123 x0.56 177 x0.8 243 x1.11 321 x1.46 405 x1.84
230 130 x0.56 185 x0.8 253 x1.1 332 x1.44 417 x1.81
240 136 x0.57 193 x0.8 262 x1.09 342 x1.43 429 x1.79
250 143 x0.57 200 x0.8 271 x1.09 353 x1.41 440 x1.76
260 149 x0.57 208 x0.8 280 x1.08 363 x1.4 452 x1.74
270 156 x0.58 216 x0.8 289 x1.07 373 x1.38 463 x1.71
280 162 x0.58 223 x0.8 297 x1.06 382 x1.37 474 x1.69
290 168 x0.58 230 x0.79 306 x1.05 392 x1.35 484 x1.67
300 174 x0.58 237 x0.79 314 x1.05 401 x1.34 494 x1.65
310 180 x0.58 244 x0.79 322 x1.04 410 x1.32 504 x1.63
All 83 133 198 275 361

These male standards were last updated a month ago and are based on 17,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female T-Bar Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 21 x0.23 44 x0.49 78 x0.86 121 x1.34 170 x1.89
100 24 x0.24 49 x0.49 84 x0.84 128 x1.28 179 x1.79
110 27 x0.25 53 x0.48 90 x0.81 135 x1.23 188 x1.71
120 30 x0.25 57 x0.48 95 x0.79 142 x1.18 196 x1.63
130 33 x0.26 62 x0.47 100 x0.77 148 x1.14 203 x1.56
140 36 x0.26 65 x0.47 105 x0.75 154 x1.1 210 x1.5
150 39 x0.26 69 x0.46 110 x0.73 160 x1.07 217 x1.45
160 42 x0.26 73 x0.45 114 x0.71 166 x1.03 223 x1.39
170 44 x0.26 76 x0.45 119 x0.7 171 x1 229 x1.35
180 47 x0.26 79 x0.44 123 x0.68 176 x0.98 235 x1.3
190 49 x0.26 83 x0.43 127 x0.67 180 x0.95 240 x1.26
200 52 x0.26 86 x0.43 131 x0.65 185 x0.92 245 x1.23
210 54 x0.26 89 x0.42 134 x0.64 189 x0.9 250 x1.19
220 56 x0.26 92 x0.42 138 x0.63 193 x0.88 255 x1.16
230 58 x0.25 94 x0.41 141 x0.61 198 x0.86 260 x1.13
240 61 x0.25 97 x0.4 145 x0.6 201 x0.84 265 x1.1
250 63 x0.25 100 x0.4 148 x0.59 205 x0.82 269 x1.08
260 65 x0.25 102 x0.39 151 x0.58 209 x0.8 273 x1.05
All 36 66 107 158 216

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 9,283,000 lifts Squat 5,455,000 lifts Deadlift 5,545,000 lifts Shoulder Press 1,407,000 lifts Barbell Curl 696,000 lifts Military Press 94,000 lifts Front Squat 471,000 lifts Incline Bench Press 260,000 lifts Bent Over Row 439,000 lifts Hex Bar Deadlift 172,000 lifts Sumo Deadlift 42,000 lifts Hip Thrust 95,000 lifts Romanian Deadlift 109,000 lifts Close Grip Bench Press 19,000 lifts Pendlay Row 33,000 lifts Preacher Curl 15,000 lifts Box Squat 9,000 lifts Rack Pull 15,000 lifts Tricep Extension 36,000 lifts Barbell Shrug 62,000 lifts Stiff Legged Deadlift 7,000 lifts Decline Bench Press 52,000 lifts T-Bar Row 40,000 lifts Lying Tricep Extension 28,000 lifts Floor Press 5,000 lifts Upright Row 37,000 lifts Bulgarian Split Squat 5,000 lifts Barbell Lunge 4,000 lifts Zercher Squat 4,000 lifts Good Morning 20,000 lifts Wrist Curl 5,000 lifts Split Squat 2,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 776,000 lifts Push Ups 363,000 lifts Dips 313,000 lifts Chin Ups 162,000 lifts Bodyweight Squat 15,000 lifts Muscle Ups 40,000 lifts Single Leg Squat 9,000 lifts Sit Ups 41,000 lifts Crunches 23,000 lifts Burpees 5,000 lifts One Arm Push Ups 7,000 lifts Handstand Push Ups 5,000 lifts Lunge 3,000 lifts

Olympic

Power Clean 367,000 lifts Snatch 136,000 lifts Push Press 91,000 lifts Clean 106,000 lifts Clean and Jerk 132,000 lifts Power Snatch 4,000 lifts Overhead Squat 8,000 lifts Clean and Press 100,000 lifts Thruster 14,000 lifts Push Jerk 11,000 lifts

Dumbbell

Dumbbell Bench Press 566,000 lifts Dumbbell Curl 485,000 lifts Dumbbell Shoulder Press 285,000 lifts Incline Dumbbell Bench Press 131,000 lifts Dumbbell Row 122,000 lifts Dumbbell Lateral Raise 82,000 lifts Dumbbell Hammer Curl 21,000 lifts Dumbbell Tricep Extension 28,000 lifts Dumbbell Fly 37,000 lifts Arnold Press 7,000 lifts Dumbbell Concentration Curl 24,000 lifts Dumbbell Shrug 41,000 lifts Dumbbell Lunge 31,000 lifts Dumbbell Bulgarian Split Squat 9,000 lifts Dumbbell Front Raise 31,000 lifts Goblet Squat 11,000 lifts Decline Dumbbell Bench Press 2,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Pullover 3,000 lifts Incline Dumbbell Fly 13,000 lifts Incline Dumbbell Curl 4,000 lifts Dumbbell Reverse Fly 2,000 lifts

Machine

Sled Leg Press 232,000 lifts Horizontal Leg Press 136,000 lifts Chest Press 27,000 lifts Leg Extension 84,000 lifts Machine Shoulder Press 12,000 lifts Pec Deck Fly 8,000 lifts Calf Raise 48,000 lifts Vertical Leg Press 8,000 lifts Seated Leg Curl 34,000 lifts Hack Squat 7,000 lifts Lying Leg Curl 26,000 lifts Seated Calf Raise 5,000 lifts Hip Abduction 5,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 199,000 lifts Tricep Pushdown 56,000 lifts Seated Cable Row 21,000 lifts Tricep Rope Pushdown 42,000 lifts Cable Fly 6,000 lifts Face Pull 6,000 lifts + More Exercises

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Exercise Comparisons

Compare t-bar row versus one of the following exercises:

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