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 new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

Go to 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
120 40 x0.33 75 x0.63 124 x1.03 184 x1.54 254 x2.11
130 49 x0.38 88 x0.68 140 x1.08 204 x1.57 277 x2.13
140 59 x0.42 101 x0.72 156 x1.12 224 x1.6 299 x2.14
150 69 x0.46 114 x0.76 172 x1.15 242 x1.62 321 x2.14
160 79 x0.49 126 x0.79 187 x1.17 261 x1.63 342 x2.14
170 89 x0.52 139 x0.82 202 x1.19 278 x1.64 362 x2.13
180 99 x0.55 151 x0.84 217 x1.21 296 x1.64 382 x2.12
190 109 x0.57 163 x0.86 232 x1.22 313 x1.65 401 x2.11
200 118 x0.59 175 x0.87 246 x1.23 329 x1.65 420 x2.1
210 128 x0.61 187 x0.89 260 x1.24 345 x1.64 438 x2.08
220 138 x0.63 198 x0.9 273 x1.24 361 x1.64 455 x2.07
230 147 x0.64 209 x0.91 287 x1.25 376 x1.63 472 x2.05
240 156 x0.65 221 x0.92 300 x1.25 391 x1.63 489 x2.04
250 166 x0.66 231 x0.93 312 x1.25 405 x1.62 505 x2.02
260 175 x0.67 242 x0.93 325 x1.25 419 x1.61 521 x2
270 184 x0.68 253 x0.94 337 x1.25 433 x1.61 537 x1.99
280 193 x0.69 263 x0.94 349 x1.25 447 x1.6 552 x1.97
290 201 x0.69 274 x0.94 361 x1.24 460 x1.59 567 x1.95
300 210 x0.7 284 x0.95 372 x1.24 473 x1.58 581 x1.94
310 219 x0.71 294 x0.95 384 x1.24 486 x1.57 595 x1.92
All 80 136 209 299 400

These male standards were last updated a month ago and are based on 256 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
100 27 x0.27 48 x0.48 76 x0.76 111 x1.11 151 x1.51
110 29 x0.27 51 x0.46 80 x0.73 116 x1.05 156 x1.42
120 32 x0.26 54 x0.45 84 x0.7 120 x1 161 x1.34
130 34 x0.26 57 x0.44 87 x0.67 124 x0.96 166 x1.28
140 36 x0.25 59 x0.42 91 x0.65 128 x0.92 170 x1.22
150 38 x0.25 62 x0.41 94 x0.62 132 x0.88 175 x1.16
160 39 x0.25 64 x0.4 96 x0.6 135 x0.85 178 x1.12
170 41 x0.24 66 x0.39 99 x0.58 138 x0.81 182 x1.07
180 43 x0.24 69 x0.38 102 x0.57 142 x0.79 186 x1.03
190 45 x0.23 71 x0.37 104 x0.55 145 x0.76 189 x1
200 46 x0.23 73 x0.36 107 x0.53 147 x0.74 192 x0.96
210 48 x0.23 74 x0.35 109 x0.52 150 x0.71 195 x0.93
220 49 x0.22 76 x0.35 111 x0.51 153 x0.69 198 x0.9
230 51 x0.22 78 x0.34 113 x0.49 155 x0.67 201 x0.88
240 52 x0.22 80 x0.33 115 x0.48 158 x0.66 204 x0.85
250 53 x0.21 82 x0.33 117 x0.47 160 x0.64 207 x0.83
260 55 x0.21 83 x0.32 119 x0.46 162 x0.62 209 x0.81
All 35 59 91 130 174

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

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 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + More Exercises

Exercise Comparisons

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

Bench Deadlift Squat Shoulder Press Barbell Curl Bent Over Row Front Squat Incline Bench Press Hex Bar Deadlift Romanian Deadlift Barbell Shrug Hip Thrust Upright Row Decline Bench Press Good Morning Pendlay Row Lying Tricep Extension Tricep Extension