Yates Row Standards

Measured in lb

Yates Row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

♂ Male
♀ Female
Kilograms (kg)
Pounds (lb)
Newly added! Our yates row standards will improve as we collect data from Strength Level users

How much should I be able to Yates Row? (lb)

Male Lifters

What is the average Yates Row? The average Yates Row weight for a male lifter is 225 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Yates Row? Male beginners should aim to lift 121 lb (1RM) which is still impressive compared to the general population.

See Male Standards By Weight/Age

Female Lifters

What is the average Yates Row? The average Yates Row weight for a female lifter is 101 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Yates Row? Female beginners should aim to lift 44 lb (1RM) which is still impressive compared to the general population.

See Female Standards By Weight/Age

Male Yates Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 78 x0.71 112 x1.02 155 x1.41 205 x1.86 258 x2.35
120 87 x0.72 123 x1.02 167 x1.39 218 x1.82 274 x2.28
130 95 x0.73 132 x1.02 179 x1.37 232 x1.78 289 x2.22
140 103 x0.74 142 x1.01 190 x1.35 244 x1.74 302 x2.16
150 111 x0.74 151 x1.01 200 x1.33 256 x1.71 316 x2.1
160 118 x0.74 160 x1 210 x1.31 267 x1.67 328 x2.05
170 126 x0.74 168 x0.99 220 x1.29 278 x1.64 340 x2
180 133 x0.74 177 x0.98 229 x1.27 289 x1.6 352 x1.96
190 140 x0.73 184 x0.97 238 x1.25 299 x1.57 363 x1.91
200 146 x0.73 192 x0.96 247 x1.24 309 x1.54 374 x1.87
210 153 x0.73 200 x0.95 255 x1.22 318 x1.52 384 x1.83
220 159 x0.72 207 x0.94 264 x1.2 327 x1.49 394 x1.79
230 165 x0.72 214 x0.93 272 x1.18 336 x1.46 404 x1.76
240 171 x0.71 221 x0.92 279 x1.16 345 x1.44 414 x1.72
250 177 x0.71 227 x0.91 287 x1.15 353 x1.41 423 x1.69
260 183 x0.7 234 x0.9 294 x1.13 361 x1.39 432 x1.66
270 189 x0.7 240 x0.89 301 x1.12 369 x1.37 440 x1.63
280 194 x0.69 247 x0.88 308 x1.1 377 x1.35 449 x1.6
290 200 x0.69 253 x0.87 315 x1.09 384 x1.32 457 x1.57
300 205 x0.68 259 x0.86 322 x1.07 392 x1.31 465 x1.55
310 210 x0.68 264 x0.85 328 x1.06 399 x1.29 472 x1.52
All 122 168 224 288 356

These male standards were last updated December and are based on 198 filtered lifts.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.
lb
lb

Female Yates Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 29 x0.32 49 x0.55 76 x0.85 109 x1.21 145 x1.61
100 33 x0.33 54 x0.54 82 x0.82 115 x1.15 153 x1.53
110 36 x0.33 58 x0.53 87 x0.79 121 x1.1 159 x1.45
120 39 x0.32 62 x0.51 91 x0.76 127 x1.06 166 x1.38
130 42 x0.32 65 x0.5 96 x0.74 132 x1.01 172 x1.32
140 45 x0.32 69 x0.49 100 x0.71 137 x0.98 177 x1.27
150 47 x0.31 72 x0.48 104 x0.69 141 x0.94 183 x1.22
160 50 x0.31 75 x0.47 108 x0.67 146 x0.91 188 x1.17
170 52 x0.31 78 x0.46 111 x0.66 150 x0.88 193 x1.13
180 55 x0.3 81 x0.45 115 x0.64 154 x0.86 197 x1.1
190 57 x0.3 84 x0.44 118 x0.62 158 x0.83 202 x1.06
200 59 x0.3 87 x0.43 121 x0.61 162 x0.81 206 x1.03
210 61 x0.29 90 x0.43 125 x0.59 165 x0.79 210 x1
220 64 x0.29 92 x0.42 128 x0.58 169 x0.77 214 x0.97
230 66 x0.29 95 x0.41 131 x0.57 172 x0.75 217 x0.95
240 68 x0.28 97 x0.4 133 x0.56 175 x0.73 221 x0.92
250 70 x0.28 99 x0.4 136 x0.54 179 x0.71 225 x0.9
260 71 x0.27 102 x0.39 139 x0.53 182 x0.7 228 x0.88
All 44 69 101 140 182

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.
lb
lb

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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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Bench Press 21,420,000 lifts Squat 12,090,000 lifts Deadlift 11,727,000 lifts Shoulder Press 2,948,000 lifts Barbell Curl 1,318,000 lifts Incline Bench Press 802,000 lifts Bent Over Row 1,000,000 lifts Sumo Deadlift 377,000 lifts Hex Bar Deadlift 559,000 lifts Front Squat 922,000 lifts Hip Thrust 364,000 lifts Romanian Deadlift 323,000 lifts Military Press 458,000 lifts Close Grip Bench Press 175,000 lifts EZ Bar Curl 134,000 lifts Rack Pull 131,000 lifts Lying Tricep Extension 134,000 lifts Barbell Shrug 195,000 lifts Seated Shoulder Press 132,000 lifts Decline Bench Press 186,000 lifts Box Squat 111,000 lifts Stiff Leg Deadlift 81,000 lifts Bulgarian Split Squat 88,000 lifts Preacher Curl 126,000 lifts T Bar Row 154,000 lifts Pendlay Row 128,000 lifts Barbell Lunge 82,000 lifts Tricep Extension 116,000 lifts Snatch Grip Deadlift 22,000 lifts Paused Bench Press 32,000 lifts Barbell Hack Squat 30,000 lifts Upright Row 116,000 lifts Neck Extension 18,000 lifts Good Morning 89,000 lifts Barbell Calf Raise 46,000 lifts Barbell Glute Bridge 36,000 lifts Bodyweight Calf Raise 7,000 lifts Split Squat 58,000 lifts Zercher Squat 79,000 lifts Behind The Neck Press 27,000 lifts Floor Press 89,000 lifts Strict Curl 31,000 lifts Deficit Deadlift 35,000 lifts Wrist Curl 67,000 lifts Hex Bar Shrug 161 lifts Pause Deadlift 20,000 lifts Yates Row 21,000 lifts Neck Curl 33,000 lifts Reverse Curl 18,000 lifts Pause Squat 25,000 lifts Log Press 26,000 lifts Barbell Reverse Lunge 36,000 lifts Reverse Wrist Curl 52,000 lifts Zercher Deadlift 219 lifts Single Leg Deadlift 21,000 lifts Reverse Barbell Curl 48,000 lifts Barbell Front Raise 27,000 lifts Bent Arm Barbell Pullover 437 lifts JM Press 16,000 lifts Bench Pin Press 27,000 lifts Sumo Squat 23,000 lifts Bench Pull 26,000 lifts Cheat Curl 4,000 lifts Spider Curl 17,000 lifts Half Squat 144 lifts Spoto Press 68 lifts Ab Wheel Rollout 3,000 lifts Landmine Press 20,000 lifts Behind The Back Deadlift 63 lifts Walking Lunge 3,000 lifts Viking Press 18,000 lifts Wide Grip Bench Press 19,000 lifts Single Leg Romanian Deadlift 25,000 lifts Paused Squat 116 lifts Meadows Row 70 lifts Behind The Back Barbell Shrug 310 lifts Pin Squat 16,000 lifts Z Press 18,000 lifts Belt Squat 31,000 lifts Landmine Squat 51,000 lifts Pin Bench Press 37 lifts Close Grip Incline Bench Press 109 lifts Single Arm Landmine Press 202 lifts Jefferson Squat 424 lifts Barbell Power Shrug 886 lifts Shoulder Pin Press 18,000 lifts Jefferson Deadlift 21,000 lifts Safety Bar Squat 28,000 lifts Reverse Grip Bench Press 53,000 lifts Machine Shrug 651 lifts Donkey Calf Raise 842 lifts Snatch Deadlift 18,000 lifts Barbell Pullover 22,000 lifts Wall Ball 16,000 lifts

Bodyweight

Pull Ups 1,772,000 lifts Push Ups 964,000 lifts Dips 673,000 lifts Chin Ups 411,000 lifts Sit Ups 95,000 lifts Muscle Ups 82,000 lifts Bodyweight Squat 91,000 lifts Back Extension 11,000 lifts Burpees 22,000 lifts Crunches 51,000 lifts Diamond Push Ups 24,000 lifts Single Leg Squat 39,000 lifts One Arm Pull Ups 15,000 lifts Inverted Row 9,000 lifts Handstand Push Ups 25,000 lifts Pistol Squat 10,000 lifts Glute Bridge 12,000 lifts Bench Dips 5,000 lifts One Arm Push Ups 33,000 lifts Side Lunge 941 lifts Neutral Grip Pull Ups 16,000 lifts Lunge 17,000 lifts Squat Jumps 1,000 lifts Russian Twist 9,000 lifts Hanging Leg Raise 11,000 lifts Decline Crunch 2,000 lifts Reverse Lunge 3,000 lifts Jumping Jack 1,000 lifts Close Grip Push Up 2,000 lifts Hanging Knee Raise 2,000 lifts Archer Push Ups 83 lifts Pike Push Up 1,000 lifts Incline Push Up 1,000 lifts Scissor Kicks 59 lifts Roman Chair Side Bend 303 lifts Leg Lift 553 lifts Incline Bench Sit Up 1,000 lifts Flutter Kicks 833 lifts Clap Pull Up 597 lifts Bicycle Crunch 1,000 lifts Nordic Hamstring Curl 2,000 lifts Ring Muscle Ups 1,000 lifts Ring Dips 5,000 lifts Glute Ham Raise 2,000 lifts Superman 73 lifts Floor Hip Abduction 361 lifts Decline Push Up 3,000 lifts Sissy Squat 1,000 lifts Reverse Crunches 1,000 lifts Toes To Bar 5,000 lifts Lying Leg Raise 7,000 lifts Reverse Hyperextension 52 lifts Glute Kickback 98 lifts Star Jump 378 lifts Squat Thrust 353 lifts Side Crunch 489 lifts Mountain Climbers 665 lifts Hip Extension 347 lifts Floor Hip Extension 191 lifts

Olympic

Power Clean 632,000 lifts Clean and Jerk 275,000 lifts Snatch 269,000 lifts Push Press 201,000 lifts Clean 219,000 lifts Hang Clean 81,000 lifts Clean and Press 179,000 lifts Thruster 71,000 lifts Split Jerk 23,000 lifts Overhead Squat 77,000 lifts Power Snatch 64,000 lifts Push Jerk 69,000 lifts Dumbbell Clean and Press 171 lifts Clean High Pull 27,000 lifts Hang Power Clean 21,000 lifts Hang Snatch 114 lifts Dumbbell Hang Clean 594 lifts Muscle Snatch 19,000 lifts Dumbbell Snatch 21,000 lifts Dumbbell Thruster 43 lifts Dumbbell High Pull 731 lifts Dumbbell Push Press 1,000 lifts Snatch Pull 18,000 lifts Clean Pull 25,000 lifts

Dumbbell

Dumbbell Bench Press 1,682,000 lifts Dumbbell Curl 1,347,000 lifts Dumbbell Shoulder Press 878,000 lifts Incline Dumbbell Bench Press 568,000 lifts Dumbbell Row 380,000 lifts Dumbbell Lateral Raise 354,000 lifts Hammer Curl 191,000 lifts Goblet Squat 133,000 lifts Dumbbell Bulgarian Split Squat 115,000 lifts Dumbbell Fly 157,000 lifts Dumbbell Shrug 137,000 lifts Dumbbell Lunge 140,000 lifts Dumbbell Concentration Curl 106,000 lifts Seated Dumbbell Shoulder Press 13,000 lifts Arnold Press 91,000 lifts Dumbbell Tricep Extension 132,000 lifts Dumbbell Squat 38,000 lifts Dumbbell Tricep Kickback 59,000 lifts Incline Dumbbell Curl 69,000 lifts Dumbbell Upright Row 31,000 lifts Dumbbell Reverse Fly 69,000 lifts Dumbbell Floor Press 71,000 lifts Dumbbell Deadlift 31,000 lifts Dumbbell Pullover 76,000 lifts Dumbbell Romanian Deadlift 74,000 lifts Lying Dumbbell Tricep Extension 74,000 lifts Chest Supported Dumbbell Row 58,000 lifts Dumbbell Calf Raise 34,000 lifts Bent Over Dumbbell Row 7,000 lifts Close Grip Dumbbell Bench Press 26,000 lifts Dumbbell Front Raise 111,000 lifts Seated Dumbbell Tricep Extension 5,000 lifts Seated Dumbbell Curl 3,000 lifts Decline Dumbbell Fly 770 lifts Dumbbell Wrist Curl 25,000 lifts Incline Dumbbell Fly 90,000 lifts Dumbbell Walking Calf Raise 82 lifts Single Leg Dumbbell Deadlift 195 lifts Dumbbell Split Squat 334 lifts Dumbbell Front Squat 3,000 lifts Dumbbell Preacher Curl 22,000 lifts Dumbbell External Rotation 1,000 lifts Decline Dumbbell Bench Press 59,000 lifts Dumbbell Incline Y Raise 980 lifts Zottman Curl 18,000 lifts Incline Hammer Curl 23,000 lifts Tate Press 18,000 lifts Dumbbell Side Bend 22,000 lifts Dumbbell Face Pull 314 lifts Dumbbell Reverse Curl 170 lifts Dumbbell Z Press 16,000 lifts Dumbbell Bench Pull 19,000 lifts Dumbbell Reverse Wrist Curl 2,000 lifts Renegade Row 18,000 lifts

Machine

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Cable

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