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.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
Apply age bonus:

Male T-Bar Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 38 x0.35 70 x0.64 114 x1.04 169 x1.54 231 x2.1
120 47 x0.39 81 x0.68 129 x1.07 186 x1.55 251 x2.09
130 55 x0.42 92 x0.71 142 x1.09 203 x1.56 270 x2.08
140 63 x0.45 103 x0.74 156 x1.11 219 x1.56 289 x2.06
150 72 x0.48 114 x0.76 169 x1.12 234 x1.56 306 x2.04
160 80 x0.5 124 x0.78 181 x1.13 249 x1.55 323 x2.02
170 88 x0.52 134 x0.79 193 x1.14 263 x1.55 339 x2
180 96 x0.53 144 x0.8 205 x1.14 277 x1.54 355 x1.97
190 104 x0.55 154 x0.81 217 x1.14 290 x1.53 370 x1.95
200 112 x0.56 164 x0.82 228 x1.14 303 x1.52 385 x1.92
210 120 x0.57 173 x0.82 239 x1.14 316 x1.5 399 x1.9
220 127 x0.58 182 x0.83 250 x1.14 328 x1.49 413 x1.88
230 135 x0.59 191 x0.83 260 x1.13 340 x1.48 426 x1.85
240 142 x0.59 200 x0.83 270 x1.13 352 x1.47 439 x1.83
250 150 x0.6 208 x0.83 280 x1.12 363 x1.45 452 x1.81
260 157 x0.6 217 x0.83 290 x1.12 374 x1.44 464 x1.79
270 164 x0.61 225 x0.83 300 x1.11 385 x1.43 476 x1.76
280 171 x0.61 233 x0.83 309 x1.1 396 x1.41 488 x1.74
290 177 x0.61 241 x0.83 318 x1.1 406 x1.4 500 x1.72
300 184 x0.61 249 x0.83 327 x1.09 416 x1.39 511 x1.7
310 191 x0.62 257 x0.83 336 x1.08 426 x1.37 522 x1.68
All 84 135 200 279 366

These male standards were last updated a week ago and are based on 6,000 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 24 x0.27 48 x0.53 81 x0.9 123 x1.37 171 x1.9
100 27 x0.27 52 x0.52 86 x0.86 129 x1.29 179 x1.79
110 30 x0.27 55 x0.5 91 x0.83 135 x1.23 185 x1.68
120 32 x0.27 59 x0.49 95 x0.79 140 x1.17 192 x1.6
130 35 x0.27 62 x0.48 99 x0.77 146 x1.12 198 x1.52
140 37 x0.26 65 x0.47 103 x0.74 150 x1.07 203 x1.45
150 39 x0.26 68 x0.46 107 x0.71 155 x1.03 208 x1.39
160 42 x0.26 71 x0.44 111 x0.69 159 x0.99 213 x1.33
170 44 x0.26 74 x0.43 114 x0.67 163 x0.96 218 x1.28
180 46 x0.25 77 x0.43 117 x0.65 167 x0.93 222 x1.24
190 48 x0.25 79 x0.42 121 x0.63 171 x0.9 227 x1.19
200 49 x0.25 81 x0.41 124 x0.62 174 x0.87 231 x1.15
210 51 x0.24 84 x0.4 126 x0.6 178 x0.85 235 x1.12
220 53 x0.24 86 x0.39 129 x0.59 181 x0.82 239 x1.08
230 55 x0.24 88 x0.38 132 x0.57 184 x0.8 242 x1.05
240 56 x0.24 90 x0.38 134 x0.56 187 x0.78 246 x1.02
250 58 x0.23 92 x0.37 137 x0.55 190 x0.76 249 x1
260 60 x0.23 94 x0.36 139 x0.54 193 x0.74 252 x0.97
All 37 66 105 153 207

These female standards were last updated a week ago and are based on 533 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 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