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 45 x0.38 80 x0.67 127 x1.06 185 x1.54 250 x2.09
130 54 x0.41 91 x0.7 141 x1.09 202 x1.55 270 x2.08
140 63 x0.45 103 x0.73 155 x1.11 218 x1.56 289 x2.06
150 71 x0.47 113 x0.76 168 x1.12 234 x1.56 307 x2.05
160 80 x0.5 124 x0.78 181 x1.13 249 x1.56 325 x2.03
170 88 x0.52 135 x0.79 194 x1.14 264 x1.55 341 x2.01
180 96 x0.54 145 x0.81 206 x1.15 279 x1.55 358 x1.99
190 105 x0.55 155 x0.82 218 x1.15 293 x1.54 373 x1.96
200 113 x0.56 165 x0.82 230 x1.15 306 x1.53 389 x1.94
210 121 x0.58 175 x0.83 241 x1.15 319 x1.52 403 x1.92
220 129 x0.59 184 x0.84 253 x1.15 332 x1.51 418 x1.9
230 137 x0.59 193 x0.84 263 x1.15 344 x1.5 432 x1.88
240 144 x0.6 203 x0.84 274 x1.14 357 x1.49 445 x1.86
250 152 x0.61 211 x0.85 284 x1.14 368 x1.47 458 x1.83
260 159 x0.61 220 x0.85 295 x1.13 380 x1.46 471 x1.81
270 167 x0.62 229 x0.85 305 x1.13 391 x1.45 484 x1.79
280 174 x0.62 237 x0.85 314 x1.12 402 x1.44 496 x1.77
290 181 x0.62 246 x0.85 324 x1.12 413 x1.42 508 x1.75
300 188 x0.63 254 x0.85 333 x1.11 424 x1.41 520 x1.73
310 195 x0.63 262 x0.84 342 x1.1 434 x1.4 531 x1.71
All 84 135 201 282 370

These male standards were last updated a week ago and are based on 4,000 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
100 29 x0.29 55 x0.55 91 x0.91 136 x1.36 187 x1.87
110 31 x0.28 58 x0.53 95 x0.86 141 x1.28 193 x1.75
120 33 x0.28 61 x0.51 98 x0.82 145 x1.21 198 x1.65
130 35 x0.27 63 x0.49 102 x0.78 149 x1.15 203 x1.56
140 37 x0.26 66 x0.47 105 x0.75 153 x1.09 208 x1.48
150 39 x0.26 68 x0.46 108 x0.72 157 x1.05 212 x1.41
160 41 x0.25 71 x0.44 111 x0.69 160 x1 216 x1.35
170 42 x0.25 73 x0.43 114 x0.67 164 x0.96 220 x1.29
180 44 x0.24 75 x0.42 116 x0.65 167 x0.93 223 x1.24
190 45 x0.24 77 x0.41 119 x0.63 170 x0.89 227 x1.19
200 47 x0.23 79 x0.39 121 x0.61 173 x0.86 230 x1.15
210 48 x0.23 81 x0.38 124 x0.59 175 x0.84 233 x1.11
220 50 x0.23 83 x0.38 126 x0.57 178 x0.81 236 x1.07
230 51 x0.22 84 x0.37 128 x0.56 181 x0.79 239 x1.04
240 52 x0.22 86 x0.36 130 x0.54 183 x0.76 242 x1.01
250 54 x0.22 88 x0.35 132 x0.53 185 x0.74 245 x0.98
260 55 x0.21 89 x0.34 134 x0.52 188 x0.72 248 x0.95
All 37 67 107 156 211

These female standards were last updated a week ago and are based on 356 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