Barbell Upright Row vs Bent Over Row Strength Standards
Compare your barbell upright row and bent-over row against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict upright row with elbows leading to repeatable upper-chest or lower-neck height and controlled lowering and a strict barbell row from full arm extension to the lower ribs or upper abdomen with a stable near-parallel hinged torso. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Upright Row vs Bent Over Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell upright row and barbell bent-over row to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell upright row and barbell bent-over row.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Barbell Upright Row / Bent-Over Row, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Barbell Upright Row vs Bent-Over Row Standards
How to read the table: The first number is Barbell Upright Row; the second is Bent-Over Row. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 35 / 91 lb 15.9 / 41.3 kg | 55 / 119 lb 24.9 / 54 kg | 79 / 160 lb 35.8 / 72.6 kg | 105 / 203 lb 47.6 / 92.1 kg |
| 130 lb 59 kg | 37 / 96 lb 16.8 / 43.5 kg | 58 / 126 lb 26.3 / 57.2 kg | 83 / 169 lb 37.6 / 76.7 kg | 110 / 214 lb 49.9 / 97.1 kg |
| 140 lb 63.5 kg | 39 / 101 lb 17.7 / 45.8 kg | 61 / 132 lb 27.7 / 59.9 kg | 87 / 178 lb 39.5 / 80.7 kg | 116 / 225 lb 52.6 / 102.1 kg |
| 150 lb 68 kg | 41 / 106 lb 18.6 / 48.1 kg | 64 / 138 lb 29 / 62.6 kg | 91 / 186 lb 41.3 / 84.4 kg | 121 / 236 lb 54.9 / 107 kg |
| 160 lb 72.6 kg | 43 / 111 lb 19.5 / 50.3 kg | 67 / 144 lb 30.4 / 65.3 kg | 95 / 194 lb 43.1 / 88 kg | 127 / 246 lb 57.6 / 111.6 kg |
| 170 lb 77.1 kg | 45 / 115 lb 20.4 / 52.2 kg | 70 / 150 lb 31.8 / 68 kg | 99 / 202 lb 44.9 / 91.6 kg | 132 / 256 lb 59.9 / 116.1 kg |
| 180 lb 81.6 kg | 46 / 120 lb 20.9 / 54.4 kg | 72 / 156 lb 32.7 / 70.8 kg | 103 / 210 lb 46.7 / 95.3 kg | 137 / 266 lb 62.1 / 120.7 kg |
| 190 lb 86.2 kg | 48 / 124 lb 21.8 / 56.2 kg | 75 / 162 lb 34 / 73.5 kg | 107 / 218 lb 48.5 / 98.9 kg | 142 / 276 lb 64.4 / 125.2 kg |
| 200 lb 90.7 kg | 50 / 128 lb 22.7 / 58.1 kg | 78 / 168 lb 35.4 / 76.2 kg | 111 / 226 lb 50.3 / 102.5 kg | 147 / 286 lb 66.7 / 129.7 kg |
| 210 lb 95.3 kg | 51 / 133 lb 23.1 / 60.3 kg | 80 / 173 lb 36.3 / 78.5 kg | 114 / 233 lb 51.7 / 105.7 kg | 152 / 295 lb 68.9 / 133.8 kg |
| 220 lb 99.8 kg | 53 / 137 lb 24 / 62.1 kg | 83 / 179 lb 37.6 / 81.2 kg | 118 / 240 lb 53.5 / 108.9 kg | 157 / 304 lb 71.2 / 137.9 kg |
| 230 lb 104.3 kg | 55 / 141 lb 24.9 / 64 kg | 85 / 184 lb 38.6 / 83.5 kg | 122 / 248 lb 55.3 / 112.5 kg | 161 / 313 lb 73 / 142 kg |
| 240 lb 108.9 kg | 56 / 145 lb 25.4 / 65.8 kg | 88 / 189 lb 39.9 / 85.7 kg | 125 / 255 lb 56.7 / 115.7 kg | 166 / 323 lb 75.3 / 146.5 kg |
| 250 lb 113.4 kg | 58 / 149 lb 26.3 / 67.6 kg | 90 / 195 lb 40.8 / 88.5 kg | 128 / 262 lb 58.1 / 118.8 kg | 171 / 331 lb 77.6 / 150.1 kg |
| 260 lb 117.9 kg | 59 / 153 lb 26.8 / 69.4 kg | 92 / 200 lb 41.7 / 90.7 kg | 132 / 269 lb 59.9 / 122 kg | 175 / 340 lb 79.4 / 154.2 kg |
| 270 lb 122.5 kg | 61 / 157 lb 27.7 / 71.2 kg | 95 / 205 lb 43.1 / 93 kg | 135 / 276 lb 61.2 / 125.2 kg | 179 / 349 lb 81.2 / 158.3 kg |
| 280 lb 127 kg | 62 / 161 lb 28.1 / 73 kg | 97 / 210 lb 44 / 95.3 kg | 139 / 282 lb 63 / 127.9 kg | 184 / 357 lb 83.5 / 161.9 kg |
| 290 lb 131.5 kg | 64 / 164 lb 29 / 74.4 kg | 99 / 215 lb 44.9 / 97.5 kg | 142 / 289 lb 64.4 / 131.1 kg | 188 / 366 lb 85.3 / 166 kg |
| 300 lb 136.1 kg | 65 / 168 lb 29.5 / 76.2 kg | 102 / 220 lb 46.3 / 99.8 kg | 145 / 296 lb 65.8 / 134.3 kg | 193 / 374 lb 87.5 / 169.6 kg |
Women’s Barbell Upright Row vs Bent-Over Row Standards
How to read the table: The first number is Barbell Upright Row; the second is Bent-Over Row. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 21 / 63 lb 9.5 / 28.6 kg | 34 / 86 lb 15.4 / 39 kg | 50 / 114 lb 22.7 / 51.7 kg | 66 / 143 lb 29.9 / 64.9 kg |
| 110 lb 49.9 kg | 23 / 67 lb 10.4 / 30.4 kg | 36 / 92 lb 16.3 / 41.7 kg | 53 / 122 lb 24 / 55.3 kg | 71 / 153 lb 32.2 / 69.4 kg |
| 120 lb 54.4 kg | 24 / 72 lb 10.9 / 32.7 kg | 38 / 97 lb 17.2 / 44 kg | 56 / 129 lb 25.4 / 58.5 kg | 75 / 162 lb 34 / 73.5 kg |
| 130 lb 59 kg | 25 / 75 lb 11.3 / 34 kg | 40 / 103 lb 18.1 / 46.7 kg | 59 / 136 lb 26.8 / 61.7 kg | 79 / 171 lb 35.8 / 77.6 kg |
| 140 lb 63.5 kg | 27 / 79 lb 12.2 / 35.8 kg | 42 / 108 lb 19.1 / 49 kg | 62 / 143 lb 28.1 / 64.9 kg | 83 / 180 lb 37.6 / 81.6 kg |
| 150 lb 68 kg | 28 / 83 lb 12.7 / 37.6 kg | 44 / 113 lb 20 / 51.3 kg | 65 / 150 lb 29.5 / 68 kg | 87 / 188 lb 39.5 / 85.3 kg |
| 160 lb 72.6 kg | 29 / 87 lb 13.2 / 39.5 kg | 46 / 118 lb 20.9 / 53.5 kg | 68 / 157 lb 30.8 / 71.2 kg | 91 / 196 lb 41.3 / 88.9 kg |
| 170 lb 77.1 kg | 30 / 90 lb 13.6 / 40.8 kg | 48 / 123 lb 21.8 / 55.8 kg | 71 / 163 lb 32.2 / 73.9 kg | 95 / 204 lb 43.1 / 92.5 kg |
| 180 lb 81.6 kg | 32 / 94 lb 14.5 / 42.6 kg | 50 / 128 lb 22.7 / 58.1 kg | 73 / 169 lb 33.1 / 76.7 kg | 98 / 212 lb 44.5 / 96.2 kg |
| 190 lb 86.2 kg | 33 / 97 lb 15 / 44 kg | 52 / 132 lb 23.6 / 59.9 kg | 76 / 176 lb 34.5 / 79.8 kg | 102 / 220 lb 46.3 / 99.8 kg |
| 200 lb 90.7 kg | 34 / 101 lb 15.4 / 45.8 kg | 53 / 137 lb 24 / 62.1 kg | 79 / 182 lb 35.8 / 82.6 kg | 105 / 228 lb 47.6 / 103.4 kg |
| 210 lb 95.3 kg | 35 / 104 lb 15.9 / 47.2 kg | 55 / 141 lb 24.9 / 64 kg | 81 / 188 lb 36.7 / 85.3 kg | 109 / 235 lb 49.4 / 106.6 kg |
| 220 lb 99.8 kg | 36 / 107 lb 16.3 / 48.5 kg | 57 / 146 lb 25.9 / 66.2 kg | 84 / 194 lb 38.1 / 88 kg | 112 / 243 lb 50.8 / 110.2 kg |
| 230 lb 104.3 kg | 37 / 110 lb 16.8 / 49.9 kg | 59 / 150 lb 26.8 / 68 kg | 86 / 199 lb 39 / 90.3 kg | 116 / 250 lb 52.6 / 113.4 kg |
| 240 lb 108.9 kg | 38 / 114 lb 17.2 / 51.7 kg | 60 / 155 lb 27.2 / 70.3 kg | 89 / 205 lb 40.4 / 93 kg | 119 / 257 lb 54 / 116.6 kg |
How Your Barbell Upright Row vs Bent Over Row Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the barbell upright row strength level
The standards use the sex-specific total-load thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to row more without pound-for-pound scaling.
3. Find the barbell bent-over row strength level
The standards use the sex-specific total-barbell thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to row more without pound-for-pound scaling.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the barbell upright row | Use total-barbell estimated max and adjust targets with the two-thirds rule. |
| Rate the bent-over row | Use total-barbell estimated max and adjust targets with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Barbell Upright Row and Bent Over Row Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the barbell bent-over row standard is higher; below zero means the barbell upright row standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
44.5 → 82.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the barbell upright row standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the barbell upright row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +56 lb +25.4 kg | +64 lb +29.1 kg | +81 lb +36.8 kg | +98 lb +44.5 kg |
| 130 lb 59 kg | +59 lb +26.7 kg | +68 lb +30.9 kg | +86 lb +39.1 kg | +104 lb +47.2 kg |
| 140 lb 63.5 kg | +62 lb +28.1 kg | +71 lb +32.2 kg | +91 lb +41.2 kg | +109 lb +49.5 kg |
| 150 lb 68 kg | +65 lb +29.5 kg | +74 lb +33.6 kg | +95 lb +43.1 kg | +115 lb +52.1 kg |
| 160 lb 72.6 kg | +68 lb +30.8 kg | +77 lb +34.9 kg | +99 lb +44.9 kg | +119 lb +54 kg |
| 170 lb 77.1 kg | +70 lb +31.8 kg | +80 lb +36.2 kg | +103 lb +46.7 kg | +124 lb +56.2 kg |
| 180 lb 81.6 kg | +74 lb +33.5 kg | +84 lb +38.1 kg | +107 lb +48.6 kg | +129 lb +58.6 kg |
| 190 lb 86.2 kg | +76 lb +34.4 kg | +87 lb +39.5 kg | +111 lb +50.4 kg | +134 lb +60.8 kg |
| 200 lb 90.7 kg | +78 lb +35.4 kg | +90 lb +40.8 kg | +115 lb +52.2 kg | +139 lb +63 kg |
| 210 lb 95.3 kg | +82 lb +37.2 kg | +93 lb +42.2 kg | +119 lb +54 kg | +143 lb +64.9 kg |
| 220 lb 99.8 kg | +84 lb +38.1 kg | +96 lb +43.6 kg | +122 lb +55.4 kg | +147 lb +66.7 kg |
| 230 lb 104.3 kg | +86 lb +39.1 kg | +99 lb +44.9 kg | +126 lb +57.2 kg | +152 lb +69 kg |
| 240 lb 108.9 kg | +89 lb +40.4 kg | +101 lb +45.8 kg | +130 lb +59 kg | +157 lb +71.2 kg |
| 250 lb 113.4 kg | +91 lb +41.3 kg | +105 lb +47.7 kg | +134 lb +60.7 kg | +160 lb +72.5 kg |
| 260 lb 117.9 kg | +94 lb +42.6 kg | +108 lb +49 kg | +137 lb +62.1 kg | +165 lb +74.8 kg |
| 270 lb 122.5 kg | +96 lb +43.5 kg | +110 lb +49.9 kg | +141 lb +64 kg | +170 lb +77.1 kg |
| 280 lb 127 kg | +99 lb +44.9 kg | +113 lb +51.3 kg | +143 lb +64.9 kg | +173 lb +78.4 kg |
| 290 lb 131.5 kg | +100 lb +45.4 kg | +116 lb +52.6 kg | +147 lb +66.7 kg | +178 lb +80.7 kg |
| 300 lb 136.1 kg | +103 lb +46.7 kg | +118 lb +53.5 kg | +151 lb +68.5 kg | +181 lb +82.1 kg |
How Women’s Barbell Upright Row and Bent Over Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
35 → 62.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the barbell upright row standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the barbell upright row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +42 lb +19.1 kg | +52 lb +23.6 kg | +64 lb +29 kg | +77 lb +35 kg |
| 110 lb 49.9 kg | +44 lb +20 kg | +56 lb +25.4 kg | +69 lb +31.3 kg | +82 lb +37.2 kg |
| 120 lb 54.4 kg | +48 lb +21.8 kg | +59 lb +26.8 kg | +73 lb +33.1 kg | +87 lb +39.5 kg |
| 130 lb 59 kg | +50 lb +22.7 kg | +63 lb +28.6 kg | +77 lb +34.9 kg | +92 lb +41.8 kg |
| 140 lb 63.5 kg | +52 lb +23.6 kg | +66 lb +29.9 kg | +81 lb +36.8 kg | +97 lb +44 kg |
| 150 lb 68 kg | +55 lb +24.9 kg | +69 lb +31.3 kg | +85 lb +38.5 kg | +101 lb +45.8 kg |
| 160 lb 72.6 kg | +58 lb +26.3 kg | +72 lb +32.6 kg | +89 lb +40.4 kg | +105 lb +47.6 kg |
| 170 lb 77.1 kg | +60 lb +27.2 kg | +75 lb +34 kg | +92 lb +41.7 kg | +109 lb +49.4 kg |
| 180 lb 81.6 kg | +62 lb +28.1 kg | +78 lb +35.4 kg | +96 lb +43.6 kg | +114 lb +51.7 kg |
| 190 lb 86.2 kg | +64 lb +29 kg | +80 lb +36.3 kg | +100 lb +45.3 kg | +118 lb +53.5 kg |
| 200 lb 90.7 kg | +67 lb +30.4 kg | +84 lb +38.1 kg | +103 lb +46.8 kg | +123 lb +55.8 kg |
| 210 lb 95.3 kg | +69 lb +31.3 kg | +86 lb +39.1 kg | +107 lb +48.6 kg | +126 lb +57.2 kg |
| 220 lb 99.8 kg | +71 lb +32.2 kg | +89 lb +40.3 kg | +110 lb +49.9 kg | +131 lb +59.4 kg |
| 230 lb 104.3 kg | +73 lb +33.1 kg | +91 lb +41.2 kg | +113 lb +51.3 kg | +134 lb +60.8 kg |
| 240 lb 108.9 kg | +76 lb +34.5 kg | +95 lb +43.1 kg | +116 lb +52.6 kg | +138 lb +62.6 kg |
Barbell Upright Row and Bent Over Row Exercises Used by This Calculator
This calculator uses a strict barbell upright row and a strict barbell bent-over row. Use strict canonical Barbell Upright Row and Bent Over Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter total barbell weight
Pull with elbows leading to a repeatable upper-chest or lower-neck height and lower under control. Do not enter per-side plates, high pulls, shrugs, cable or dumbbell rows, trunk heave, leg drive, wrist collapse, partial, or assisted reps.
Use total barbell weight and a stable near-parallel torso
Pull from full arm extension to the lower ribs or upper abdomen while keeping the hinged torso angle stable. Do not enter per-side plates, Pendlay, Yates, cheat, T-bar, Smith, machine, partial, torso-heaved, hip-snapped, or assisted reps.
Enter one recent Barbell Upright Row result and one recent Bent Over Row result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Upright Row — View the individual Barbell Upright Row standards and next strength-level target.
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Dumbbell Upright Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Upright Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell High Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Lateral Raise — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.