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 15,000 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 39 x0.35 72 x0.65 117 x1.06 173 x1.57 237 x2.15
120 47 x0.39 82 x0.69 131 x1.09 190 x1.58 256 x2.13
130 55 x0.42 93 x0.72 144 x1.11 205 x1.58 274 x2.11
140 63 x0.45 103 x0.74 156 x1.12 221 x1.57 292 x2.09
150 71 x0.47 113 x0.76 169 x1.12 235 x1.57 309 x2.06
160 79 x0.49 123 x0.77 181 x1.13 249 x1.56 325 x2.03
170 86 x0.51 133 x0.78 192 x1.13 263 x1.55 340 x2
180 94 x0.52 142 x0.79 204 x1.13 276 x1.53 355 x1.97
190 101 x0.53 151 x0.8 215 x1.13 289 x1.52 370 x1.95
200 109 x0.54 160 x0.8 225 x1.13 301 x1.51 384 x1.92
210 116 x0.55 169 x0.81 236 x1.12 313 x1.49 397 x1.89
220 123 x0.56 178 x0.81 246 x1.12 325 x1.48 410 x1.86
230 130 x0.57 186 x0.81 256 x1.11 336 x1.46 423 x1.84
240 137 x0.57 194 x0.81 265 x1.1 347 x1.45 435 x1.81
250 144 x0.58 202 x0.81 275 x1.1 358 x1.43 447 x1.79
260 150 x0.58 210 x0.81 284 x1.09 368 x1.42 459 x1.77
270 157 x0.58 218 x0.81 293 x1.08 378 x1.4 471 x1.74
280 163 x0.58 226 x0.81 302 x1.08 388 x1.39 482 x1.72
290 170 x0.59 233 x0.8 310 x1.07 398 x1.37 493 x1.7
300 176 x0.59 240 x0.8 319 x1.06 408 x1.36 503 x1.68
310 182 x0.59 248 x0.8 327 x1.05 417 x1.35 513 x1.66
All 82 132 198 277 364

These male standards were last updated 3 days ago and are based on 10,000 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 23 x0.25 46 x0.52 81 x0.89 124 x1.38 174 x1.93
100 26 x0.26 51 x0.51 86 x0.86 131 x1.31 182 x1.82
110 28 x0.26 55 x0.5 91 x0.83 137 x1.25 190 x1.73
120 31 x0.26 58 x0.49 96 x0.8 143 x1.19 197 x1.64
130 34 x0.26 62 x0.48 101 x0.77 149 x1.14 203 x1.56
140 36 x0.26 65 x0.47 105 x0.75 154 x1.1 210 x1.5
150 39 x0.26 69 x0.46 109 x0.73 159 x1.06 215 x1.44
160 41 x0.26 72 x0.45 113 x0.71 164 x1.02 221 x1.38
170 43 x0.26 75 x0.44 117 x0.69 168 x0.99 226 x1.33
180 46 x0.25 78 x0.43 121 x0.67 173 x0.96 231 x1.28
190 48 x0.25 81 x0.42 124 x0.65 177 x0.93 236 x1.24
200 50 x0.25 83 x0.42 127 x0.64 181 x0.9 241 x1.2
210 52 x0.25 86 x0.41 131 x0.62 185 x0.88 245 x1.17
220 54 x0.24 88 x0.4 134 x0.61 188 x0.86 249 x1.13
230 56 x0.24 91 x0.39 137 x0.59 192 x0.83 253 x1.1
240 58 x0.24 93 x0.39 140 x0.58 195 x0.81 257 x1.07
250 59 x0.24 95 x0.38 142 x0.57 199 x0.79 261 x1.04
260 61 x0.24 98 x0.38 145 x0.56 202 x0.78 265 x1.02
All 36 66 107 157 215

These female standards were last updated 3 days ago and are based on 909 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 5,920,000 lifts Deadlift 3,556,000 lifts Squat 3,474,000 lifts Shoulder Press 944,000 lifts Barbell Curl 490,000 lifts Bent Over Row 305,000 lifts Front Squat 324,000 lifts Incline Bench Press 106,000 lifts Hex Bar Deadlift 73,000 lifts Romanian Deadlift 53,000 lifts Barbell Shrug 32,000 lifts Hip Thrust 40,000 lifts Upright Row 22,000 lifts Decline Bench Press 23,000 lifts Good Morning 10,000 lifts T-Bar Row 15,000 lifts Pendlay Row 11,000 lifts Lying Tricep Extension 11,000 lifts Tricep Extension 15,000 lifts

Bodyweight

Pull Ups 484,000 lifts Push Ups 194,000 lifts Dips 197,000 lifts Chin Ups 73,000 lifts Muscle Ups 16,000 lifts Sit Ups 16,000 lifts Crunches 9,000 lifts

Olympic

Power Clean 278,000 lifts Snatch 96,000 lifts Clean & Jerk 93,000 lifts Push Press 63,000 lifts Clean 72,000 lifts Clean & Press 89,000 lifts Thruster 6,000 lifts Push Jerk (experimental)

Dumbbell

Dumbbell Curl 243,000 lifts Dumbbell Bench Press 249,000 lifts Dumbbell Shoulder Press 139,000 lifts Dumbbell Lateral Raise 43,000 lifts Dumbbell Row 65,000 lifts Dumbbell Front Raise 17,000 lifts Dumbbell Shrug 20,000 lifts Dumbbell Lunge 11,000 lifts Dumbbell Concentration Curl 9,000 lifts Incline Dumbbell Press 36,000 lifts Incline Dumbbell Fly 5,000 lifts Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension 9,000 lifts Dumbbell Fly 13,000 lifts

Machine

Sled Leg Press 99,000 lifts Horizontal Leg Press 61,000 lifts Leg Extension 38,000 lifts Seated Leg Curl 15,000 lifts Lying Leg Curl 11,000 lifts Calf Raise 18,000 lifts

Cable

Lat Pulldown 103,000 lifts Tricep Rope Pushdown 16,000 lifts Tricep Pushdown 19,000 lifts + 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