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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 44,000 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 x0.36 73 x0.66 117 x1.07 173 x1.57 235 x2.14
120 48 x0.4 83 x0.69 131 x1.09 189 x1.57 254 x2.12
130 56 x0.43 93 x0.72 143 x1.1 204 x1.57 272 x2.09
140 64 x0.45 104 x0.74 156 x1.11 219 x1.56 289 x2.06
150 71 x0.48 114 x0.76 168 x1.12 233 x1.56 305 x2.04
160 79 x0.49 123 x0.77 180 x1.12 247 x1.54 321 x2.01
170 87 x0.51 133 x0.78 191 x1.12 260 x1.53 336 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 x0.8 234 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
240 137 x0.57 193 x0.8 263 x1.09 343 x1.43 429 x1.79
250 143 x0.57 201 x0.8 272 x1.09 353 x1.41 441 x1.76
260 150 x0.58 209 x0.8 281 x1.08 363 x1.4 452 x1.74
270 156 x0.58 216 x0.8 289 x1.07 373 x1.38 463 x1.72
280 163 x0.58 224 x0.8 298 x1.06 383 x1.37 474 x1.69
290 169 x0.58 231 x0.8 306 x1.06 393 x1.35 485 x1.67
300 175 x0.58 238 x0.79 315 x1.05 402 x1.34 495 x1.65
310 181 x0.58 245 x0.79 323 x1.04 411 x1.33 505 x1.63
All 83 133 197 275 360

These male standards were last updated yesterday and are based on 20,000 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 x0.86 120 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 x0.82 135 x1.23 188 x1.71
120 30 x0.25 58 x0.48 95 x0.79 142 x1.18 196 x1.63
130 33 x0.26 62 x0.47 100 x0.77 149 x1.14 203 x1.56
140 36 x0.26 66 x0.47 105 x0.75 155 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 x0.46 115 x0.72 166 x1.04 223 x1.39
170 44 x0.26 76 x0.45 119 x0.7 171 x1 229 x1.35
180 47 x0.26 80 x0.44 123 x0.68 176 x0.98 235 x1.31
190 49 x0.26 83 x0.44 127 x0.67 181 x0.95 240 x1.27
200 52 x0.26 86 x0.43 131 x0.65 185 x0.93 246 x1.23
210 54 x0.26 89 x0.42 135 x0.64 190 x0.9 251 x1.19
220 56 x0.26 92 x0.42 138 x0.63 194 x0.88 256 x1.16
230 59 x0.26 95 x0.41 142 x0.62 198 x0.86 260 x1.13
240 61 x0.25 97 x0.41 145 x0.6 202 x0.84 265 x1.1
250 63 x0.25 100 x0.4 148 x0.59 206 x0.82 269 x1.08
260 65 x0.25 103 x0.39 151 x0.58 209 x0.81 274 x1.05
All 36 66 107 158 216

These female standards were last updated yesterday 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 9,877,000 lifts Deadlift 5,859,000 lifts Squat 5,778,000 lifts Shoulder Press 1,476,000 lifts Military Press 128,000 lifts Barbell Curl 729,000 lifts Bent Over Row 461,000 lifts Incline Bench Press 286,000 lifts Front Squat 494,000 lifts Hex Bar Deadlift 189,000 lifts Hip Thrust 105,000 lifts Sumo Deadlift 54,000 lifts Romanian Deadlift 118,000 lifts Close Grip Bench Press 25,000 lifts Rack Pull 21,000 lifts Preacher Curl 19,000 lifts T-Bar Row 44,000 lifts Barbell Shrug 66,000 lifts Decline Bench Press 57,000 lifts Pendlay Row 36,000 lifts Box Squat 12,000 lifts Barbell Lunge 6,000 lifts Tricep Extension 39,000 lifts Upright Row 39,000 lifts Bulgarian Split Squat 6,000 lifts Wrist Curl 6,000 lifts Floor Press 7,000 lifts Stiff Legged Deadlift 9,000 lifts Good Morning 22,000 lifts Lying Tricep Extension 31,000 lifts Split Squat 3,000 lifts Zercher Squat 5,000 lifts Landmine Squat 2,000 lifts Reverse Wrist Curl 2,000 lifts

Bodyweight

Pull Ups 826,000 lifts Push Ups 391,000 lifts Dips 333,000 lifts Chin Ups 177,000 lifts Bodyweight Squat 21,000 lifts Muscle Ups 43,000 lifts Sit Ups 45,000 lifts Single Leg Squat 12,000 lifts Crunches 26,000 lifts One Arm Push Ups 9,000 lifts Lunge 5,000 lifts Handstand Push Ups 7,000 lifts Burpees 7,000 lifts

Olympic

Power Clean 380,000 lifts Snatch 143,000 lifts Clean and Jerk 138,000 lifts Clean 111,000 lifts Push Press 96,000 lifts Clean and Press 102,000 lifts Overhead Squat 10,000 lifts Thruster 15,000 lifts Power Snatch 5,000 lifts Push Jerk 12,000 lifts

Dumbbell

Dumbbell Bench Press 633,000 lifts Dumbbell Curl 529,000 lifts Dumbbell Shoulder Press 313,000 lifts Incline Dumbbell Bench Press 150,000 lifts Dumbbell Row 133,000 lifts Dumbbell Hammer Curl 28,000 lifts Dumbbell Lateral Raise 90,000 lifts Dumbbell Tricep Extension 32,000 lifts Goblet Squat 15,000 lifts Dumbbell Shrug 44,000 lifts Incline Dumbbell Curl 6,000 lifts Lying Dumbbell Tricep Extension 14,000 lifts Dumbbell Lunge 34,000 lifts Dumbbell Bulgarian Split Squat 12,000 lifts Dumbbell Fly 41,000 lifts Dumbbell Front Raise 33,000 lifts Arnold Press 10,000 lifts Dumbbell Pullover 5,000 lifts Dumbbell Reverse Fly 3,000 lifts Dumbbell Concentration Curl 26,000 lifts Decline Dumbbell Bench Press 3,000 lifts Incline Dumbbell Fly 14,000 lifts

Machine

Sled Leg Press 256,000 lifts Horizontal Leg Press 150,000 lifts Chest Press 39,000 lifts Leg Extension 91,000 lifts Calf Raise 53,000 lifts Pec Deck Fly 12,000 lifts Machine Shoulder Press 17,000 lifts Hack Squat 9,000 lifts Lying Leg Curl 28,000 lifts Seated Leg Curl 37,000 lifts Vertical Leg Press 10,000 lifts Hip Abduction 6,000 lifts Seated Calf Raise 6,000 lifts Hip Adduction 4,000 lifts

Cable

Lat Pulldown 215,000 lifts Seated Cable Row 28,000 lifts Tricep Pushdown 62,000 lifts Face Pull 9,000 lifts Tricep Rope Pushdown 45,000 lifts Cable Fly 8,000 lifts + More Exercises

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Exercise Comparisons

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

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