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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 69,000 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 x0.66 117 x1.06 172 x1.56 233 x2.12
120 48 x0.4 83 x0.69 130 x1.09 188 x1.56 252 x2.1
130 56 x0.43 94 x0.72 143 x1.1 203 x1.56 270 x2.08
140 64 x0.46 104 x0.74 156 x1.11 218 x1.56 287 x2.05
150 72 x0.48 114 x0.76 168 x1.12 232 x1.55 303 x2.02
160 80 x0.5 123 x0.77 179 x1.12 246 x1.54 319 x1.99
170 87 x0.51 133 x0.78 191 x1.12 259 x1.52 334 x1.96
180 95 x0.53 142 x0.79 202 x1.12 272 x1.51 348 x1.94
190 102 x0.54 151 x0.79 212 x1.12 284 x1.5 362 x1.91
200 109 x0.55 160 x0.8 223 x1.11 296 x1.48 376 x1.88
210 116 x0.55 168 x0.8 233 x1.11 308 x1.47 389 x1.85
220 123 x0.56 177 x0.8 243 x1.1 319 x1.45 402 x1.83
230 130 x0.57 185 x0.8 252 x1.1 330 x1.44 414 x1.8
240 137 x0.57 193 x0.8 262 x1.09 341 x1.42 426 x1.78
250 144 x0.58 201 x0.8 271 x1.08 351 x1.4 438 x1.75
260 150 x0.58 209 x0.8 280 x1.08 361 x1.39 449 x1.73
270 157 x0.58 216 x0.8 288 x1.07 371 x1.38 460 x1.7
280 163 x0.58 223 x0.8 297 x1.06 381 x1.36 471 x1.68
290 169 x0.58 231 x0.8 305 x1.05 391 x1.35 481 x1.66
300 175 x0.58 238 x0.79 314 x1.05 400 x1.33 492 x1.64
310 181 x0.59 245 x0.79 322 x1.04 409 x1.32 502 x1.62
All 83 133 197 273 358

These male standards were last updated 7 hours ago and are based on 25,000 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 20 x0.23 43 x0.48 77 x0.86 120 x1.34 171 x1.9
100 24 x0.24 48 x0.48 84 x0.84 128 x1.28 180 x1.8
110 27 x0.24 53 x0.48 90 x0.81 136 x1.23 189 x1.72
120 30 x0.25 57 x0.48 95 x0.79 143 x1.19 197 x1.64
130 33 x0.25 61 x0.47 101 x0.77 149 x1.15 205 x1.57
140 36 x0.26 65 x0.47 106 x0.75 155 x1.11 212 x1.51
150 39 x0.26 69 x0.46 110 x0.74 161 x1.08 219 x1.46
160 42 x0.26 73 x0.46 115 x0.72 167 x1.04 225 x1.41
170 44 x0.26 76 x0.45 120 x0.7 172 x1.01 231 x1.36
180 47 x0.26 80 x0.44 124 x0.69 177 x0.98 237 x1.32
190 49 x0.26 83 x0.44 128 x0.67 182 x0.96 243 x1.28
200 52 x0.26 86 x0.43 132 x0.66 187 x0.93 248 x1.24
210 54 x0.26 89 x0.43 136 x0.65 191 x0.91 254 x1.21
220 57 x0.26 92 x0.42 139 x0.63 196 x0.89 259 x1.18
230 59 x0.26 95 x0.41 143 x0.62 200 x0.87 263 x1.15
240 61 x0.25 98 x0.41 146 x0.61 204 x0.85 268 x1.12
250 63 x0.25 101 x0.4 150 x0.6 208 x0.83 273 x1.09
260 65 x0.25 104 x0.4 153 x0.59 212 x0.81 277 x1.07
All 35 66 107 159 218

These female standards were last updated 7 hours ago and are based on 2,000 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 11,987,000 lifts Squat 6,926,000 lifts Deadlift 7,048,000 lifts Shoulder Press 1,773,000 lifts Military Press 251,000 lifts Incline Bench Press 367,000 lifts Front Squat 594,000 lifts Barbell Curl 848,000 lifts Hex Bar Deadlift 281,000 lifts Bent Over Row 555,000 lifts Sumo Deadlift 103,000 lifts Hip Thrust 140,000 lifts Romanian Deadlift 147,000 lifts EZ Bar Curl 16,000 lifts Close Grip Bench Press 46,000 lifts Pendlay Row 48,000 lifts Box Squat 22,000 lifts Rack Pull 36,000 lifts Lying Tricep Extension 62,000 lifts Barbell Shrug 100,000 lifts T-Bar Row 69,000 lifts Decline Bench Press 70,000 lifts Seated Shoulder Press 35,000 lifts Stiff Legged Deadlift 16,000 lifts Tricep Extension 47,000 lifts Zercher Squat 10,000 lifts Preacher Curl 31,000 lifts Floor Press 14,000 lifts Wrist Curl 11,000 lifts Bulgarian Split Squat 11,000 lifts Upright Row 46,000 lifts Barbell Lunge 12,000 lifts Good Morning 27,000 lifts Split Squat 6,000 lifts Reverse Barbell Curl 2,000 lifts Reverse Grip Bench Press 1,000 lifts Reverse Wrist Curl 4,000 lifts Landmine Squat 3,000 lifts

Bodyweight

Pull Ups 977,000 lifts Push Ups 475,000 lifts Dips 391,000 lifts Chin Ups 220,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Handstand Push Ups 11,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts One Arm Push Ups 15,000 lifts Single Leg Squat 18,000 lifts Crunches 31,000 lifts One Arm Pull Ups 3,000 lifts Glute Bridge 1,000 lifts Neutral Grip Pull Ups 2,000 lifts Russian Twist 1,000 lifts Burpees 11,000 lifts Lying Leg Raise 1,000 lifts Back Extension 1,000 lifts Lunge 8,000 lifts Inverted Row 1,000 lifts Toes To Bar 1,000 lifts Hanging Leg Raise 2,000 lifts Glute Ham Raise 618 lifts

Olympic

Power Clean 448,000 lifts Snatch 188,000 lifts Clean and Jerk 184,000 lifts Clean 150,000 lifts Push Press 135,000 lifts Clean and Press 132,000 lifts Power Snatch 34,000 lifts Overhead Squat 42,000 lifts Hang Clean 32,000 lifts Push Jerk 41,000 lifts Thruster 45,000 lifts

Dumbbell

Dumbbell Bench Press 859,000 lifts Dumbbell Curl 671,000 lifts Dumbbell Shoulder Press 424,000 lifts Incline Dumbbell Bench Press 209,000 lifts Dumbbell Row 165,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 198,000 lifts Goblet Squat 30,000 lifts Dumbbell Lunge 44,000 lifts Dumbbell Fly 53,000 lifts Dumbbell Shrug 55,000 lifts Dumbbell Tricep Extension 42,000 lifts Arnold Press 18,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Pullover 9,000 lifts Dumbbell Bulgarian Split Squat 20,000 lifts Decline Dumbbell Bench Press 5,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Tricep Kickback 2,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Incline Dumbbell Curl 11,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

Sled Leg Press 343,000 lifts Horizontal Leg Press 192,000 lifts Leg Extension 117,000 lifts Chest Press 76,000 lifts Pec Deck Fly 23,000 lifts Calf Raise 66,000 lifts Vertical Leg Press 20,000 lifts Machine Shoulder Press 33,000 lifts Hack Squat 18,000 lifts Lying Leg Curl 36,000 lifts Hip Abduction 11,000 lifts Seated Leg Curl 46,000 lifts Seated Calf Raise 12,000 lifts Hip Adduction 7,000 lifts

Cable

Lat Pulldown 266,000 lifts Seated Cable Row 49,000 lifts Tricep Pushdown 82,000 lifts Tricep Rope Pushdown 56,000 lifts Cable Fly 14,000 lifts Cable Curl 4,000 lifts Face Pull 15,000 lifts Cable Lateral Raise 1,000 lifts Cable Crunch 1,000 lifts Cable Pull Through 784 lifts One Arm Cable Curl 1,000 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 Military Press Incline Bench Press Front Squat Barbell Curl Hex Bar Deadlift Bent Over Row Sumo Deadlift Hip Thrust Romanian Deadlift EZ Bar Curl Close Grip Bench Press Pendlay Row Box Squat Rack Pull Lying Tricep Extension Barbell Shrug Decline Bench Press Seated Shoulder Press Stiff Legged Deadlift Tricep Extension Zercher Squat Preacher Curl Floor Press Wrist Curl Bulgarian Split Squat Upright Row Barbell Lunge Good Morning Split Squat Reverse Barbell Curl Reverse Grip Bench Press Reverse Wrist Curl Landmine Squat