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 30,000 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 x0.66 118 x1.07 174 x1.58 238 x2.16
120 47 x0.4 83 x0.69 131 x1.09 190 x1.58 256 x2.14
130 55 x0.43 93 x0.72 144 x1.11 206 x1.58 274 x2.11
140 63 x0.45 104 x0.74 157 x1.12 220 x1.57 292 x2.08
150 71 x0.47 113 x0.76 169 x1.12 235 x1.56 308 x2.05
160 79 x0.49 123 x0.77 180 x1.13 248 x1.55 324 x2.02
170 86 x0.51 133 x0.78 192 x1.13 262 x1.54 339 x1.99
180 94 x0.52 142 x0.79 203 x1.13 275 x1.53 353 x1.96
190 101 x0.53 151 x0.79 213 x1.12 287 x1.51 368 x1.93
200 108 x0.54 159 x0.8 224 x1.12 299 x1.5 381 x1.91
210 115 x0.55 168 x0.8 234 x1.11 311 x1.48 394 x1.88
220 122 x0.56 176 x0.8 244 x1.11 322 x1.46 407 x1.85
230 129 x0.56 185 x0.8 254 x1.1 333 x1.45 420 x1.82
240 136 x0.57 193 x0.8 263 x1.1 344 x1.43 432 x1.8
250 142 x0.57 201 x0.8 272 x1.09 355 x1.42 443 x1.77
260 149 x0.57 208 x0.8 281 x1.08 365 x1.4 455 x1.75
270 155 x0.58 216 x0.8 290 x1.07 375 x1.39 466 x1.73
280 162 x0.58 223 x0.8 298 x1.07 384 x1.37 477 x1.7
290 168 x0.58 230 x0.79 307 x1.06 394 x1.36 487 x1.68
300 174 x0.58 238 x0.79 315 x1.05 403 x1.34 498 x1.66
310 180 x0.58 245 x0.79 323 x1.04 412 x1.33 508 x1.64
All 82 133 198 276 362

These male standards were last updated a week ago and are based on 14,000 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 x1.34 171 x1.89
100 24 x0.24 49 x0.49 84 x0.84 129 x1.29 180 x1.8
110 27 x0.25 53 x0.49 90 x0.82 136 x1.23 188 x1.71
120 31 x0.25 58 x0.48 95 x0.8 143 x1.19 196 x1.64
130 34 x0.26 62 x0.48 101 x0.77 149 x1.15 204 x1.57
140 36 x0.26 66 x0.47 106 x0.76 155 x1.11 211 x1.51
150 39 x0.26 70 x0.46 111 x0.74 161 x1.07 218 x1.45
160 42 x0.26 73 x0.46 115 x0.72 166 x1.04 224 x1.4
170 45 x0.26 77 x0.45 119 x0.7 172 x1.01 230 x1.35
180 47 x0.26 80 x0.44 124 x0.69 177 x0.98 236 x1.31
190 50 x0.26 83 x0.44 128 x0.67 181 x0.95 242 x1.27
200 52 x0.26 86 x0.43 132 x0.66 186 x0.93 247 x1.23
210 55 x0.26 89 x0.43 135 x0.64 190 x0.91 252 x1.2
220 57 x0.26 92 x0.42 139 x0.63 195 x0.89 257 x1.17
230 59 x0.26 95 x0.41 142 x0.62 199 x0.86 262 x1.14
240 61 x0.26 98 x0.41 146 x0.61 203 x0.85 266 x1.11
250 63 x0.25 101 x0.4 149 x0.6 207 x0.83 271 x1.08
260 66 x0.25 103 x0.4 152 x0.59 211 x0.81 275 x1.06
All 36 66 107 159 217

These female standards were last updated a week 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.

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Exercise Comparisons

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

Bench Deadlift Squat 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 Decline Bench Press Rack Pull Preacher Curl Pendlay Row Barbell Shrug Box Squat Floor Press Zercher Squat Stiff Legged Deadlift Wrist Curl Lying Tricep Extension Bulgarian Split Squat Upright Row Barbell Lunge Tricep Extension Reverse Wrist Curl Good Morning Landmine Squat Split Squat