Plate Loaded Row vs Double Kettlebell Row Strength Standards
Compare your plate loaded row and double kettlebell row against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: displayed machine or cable resistance and 1–12 strict reps. Second lift: total weight of both kettlebells and 1–12 strict reps. Pounds or kilograms. For the first exercise, keep the body quiet against the machine setup and return the handles under control. For the second exercise, hold a stable bent-over position, row both kettlebells toward the lower ribs or hips together, and lower under control without standing up, shrugging only, bouncing, or alternating arms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Plate Loaded Row vs Double Kettlebell Row Strength Standards by Bodyweight
These bodyweight tables place the plate loaded row and double kettlebell row targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Plate Loaded Row / Double Kettlebell Row, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Plate Loaded Row vs Double Kettlebell Row Standards
How to read the table: The first number is Plate Loaded Row; the second is Double Kettlebell 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 | 67 / 70 lb 30.4 / 31.8 kg | 92 / 101 lb 41.7 / 45.8 kg | 123 / 134 lb 55.8 / 60.8 kg | 154 / 168 lb 69.9 / 76.2 kg |
| 130 lb 59 kg | 71 / 74 lb 32.2 / 33.6 kg | 97 / 106 lb 44 / 48.1 kg | 130 / 141 lb 59 / 64 kg | 162 / 177 lb 73.5 / 80.3 kg |
| 140 lb 63.5 kg | 74 / 78 lb 33.6 / 35.4 kg | 102 / 112 lb 46.3 / 50.8 kg | 136 / 148 lb 61.7 / 67.1 kg | 171 / 186 lb 77.6 / 84.4 kg |
| 150 lb 68 kg | 78 / 81 lb 35.4 / 36.7 kg | 107 / 117 lb 48.5 / 53.1 kg | 143 / 155 lb 64.9 / 70.3 kg | 179 / 195 lb 81.2 / 88.5 kg |
| 160 lb 72.6 kg | 81 / 85 lb 36.7 / 38.6 kg | 111 / 122 lb 50.3 / 55.3 kg | 149 / 162 lb 67.6 / 73.5 kg | 186 / 203 lb 84.4 / 92.1 kg |
| 170 lb 77.1 kg | 84 / 88 lb 38.1 / 39.9 kg | 116 / 127 lb 52.6 / 57.6 kg | 155 / 169 lb 70.3 / 76.7 kg | 194 / 212 lb 88 / 96.2 kg |
| 180 lb 81.6 kg | 88 / 92 lb 39.9 / 41.7 kg | 121 / 132 lb 54.9 / 59.9 kg | 161 / 176 lb 73 / 79.8 kg | 202 / 220 lb 91.6 / 99.8 kg |
| 190 lb 86.2 kg | 91 / 95 lb 41.3 / 43.1 kg | 125 / 137 lb 56.7 / 62.1 kg | 167 / 182 lb 75.7 / 82.6 kg | 209 / 228 lb 94.8 / 103.4 kg |
| 200 lb 90.7 kg | 94 / 98 lb 42.6 / 44.5 kg | 129 / 142 lb 58.5 / 64.4 kg | 173 / 188 lb 78.5 / 85.3 kg | 216 / 236 lb 98 / 107 kg |
| 210 lb 95.3 kg | 97 / 102 lb 44 / 46.3 kg | 134 / 146 lb 60.8 / 66.2 kg | 179 / 195 lb 81.2 / 88.5 kg | 223 / 244 lb 101.2 / 110.7 kg |
| 220 lb 99.8 kg | 100 / 105 lb 45.4 / 47.6 kg | 138 / 151 lb 62.6 / 68.5 kg | 184 / 201 lb 83.5 / 91.2 kg | 230 / 251 lb 104.3 / 113.9 kg |
| 230 lb 104.3 kg | 103 / 108 lb 46.7 / 49 kg | 142 / 156 lb 64.4 / 70.8 kg | 190 / 207 lb 86.2 / 93.9 kg | 237 / 259 lb 107.5 / 117.5 kg |
| 240 lb 108.9 kg | 106 / 111 lb 48.1 / 50.3 kg | 146 / 160 lb 66.2 / 72.6 kg | 195 / 213 lb 88.5 / 96.6 kg | 244 / 266 lb 110.7 / 120.7 kg |
| 250 lb 113.4 kg | 109 / 114 lb 49.4 / 51.7 kg | 150 / 165 lb 68 / 74.8 kg | 201 / 219 lb 91.2 / 99.3 kg | 251 / 274 lb 113.9 / 124.3 kg |
| 260 lb 117.9 kg | 112 / 117 lb 50.8 / 53.1 kg | 154 / 169 lb 69.9 / 76.7 kg | 206 / 224 lb 93.4 / 101.6 kg | 258 / 281 lb 117 / 127.5 kg |
| 270 lb 122.5 kg | 115 / 120 lb 52.2 / 54.4 kg | 158 / 173 lb 71.7 / 78.5 kg | 211 / 230 lb 95.7 / 104.3 kg | 264 / 288 lb 119.7 / 130.6 kg |
| 280 lb 127 kg | 118 / 123 lb 53.5 / 55.8 kg | 162 / 177 lb 73.5 / 80.3 kg | 216 / 236 lb 98 / 107 kg | 271 / 295 lb 122.9 / 133.8 kg |
| 290 lb 131.5 kg | 121 / 126 lb 54.9 / 57.2 kg | 166 / 182 lb 75.3 / 82.6 kg | 221 / 241 lb 100.2 / 109.3 kg | 277 / 302 lb 125.6 / 137 kg |
| 300 lb 136.1 kg | 123 / 129 lb 55.8 / 58.5 kg | 169 / 186 lb 76.7 / 84.4 kg | 226 / 247 lb 102.5 / 112 kg | 283 / 309 lb 128.4 / 140.2 kg |
Women’s Plate Loaded Row vs Double Kettlebell Row Standards
How to read the table: The first number is Plate Loaded Row; the second is Double Kettlebell 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 | 46 / 39 lb 20.9 / 17.7 kg | 64 / 57 lb 29 / 25.9 kg | 86 / 80 lb 39 / 36.3 kg | 108 / 103 lb 49 / 46.7 kg |
| 110 lb 49.9 kg | 49 / 41 lb 22.2 / 18.6 kg | 68 / 61 lb 30.8 / 27.7 kg | 92 / 85 lb 41.7 / 38.6 kg | 115 / 110 lb 52.2 / 49.9 kg |
| 120 lb 54.4 kg | 52 / 44 lb 23.6 / 20 kg | 72 / 65 lb 32.7 / 29.5 kg | 97 / 90 lb 44 / 40.8 kg | 122 / 116 lb 55.3 / 52.6 kg |
| 130 lb 59 kg | 55 / 46 lb 24.9 / 20.9 kg | 76 / 68 lb 34.5 / 30.8 kg | 103 / 95 lb 46.7 / 43.1 kg | 128 / 123 lb 58.1 / 55.8 kg |
| 140 lb 63.5 kg | 57 / 49 lb 25.9 / 22.2 kg | 80 / 72 lb 36.3 / 32.7 kg | 108 / 100 lb 49 / 45.4 kg | 135 / 129 lb 61.2 / 58.5 kg |
| 150 lb 68 kg | 60 / 51 lb 27.2 / 23.1 kg | 84 / 75 lb 38.1 / 34 kg | 113 / 105 lb 51.3 / 47.6 kg | 141 / 135 lb 64 / 61.2 kg |
| 160 lb 72.6 kg | 63 / 53 lb 28.6 / 24 kg | 88 / 78 lb 39.9 / 35.4 kg | 118 / 110 lb 53.5 / 49.9 kg | 147 / 141 lb 66.7 / 64 kg |
| 170 lb 77.1 kg | 65 / 55 lb 29.5 / 24.9 kg | 91 / 82 lb 41.3 / 37.2 kg | 123 / 114 lb 55.8 / 51.7 kg | 153 / 147 lb 69.4 / 66.7 kg |
| 180 lb 81.6 kg | 68 / 58 lb 30.8 / 26.3 kg | 95 / 85 lb 43.1 / 38.6 kg | 128 / 119 lb 58.1 / 54 kg | 159 / 152 lb 72.1 / 68.9 kg |
| 190 lb 86.2 kg | 70 / 60 lb 31.8 / 27.2 kg | 98 / 88 lb 44.5 / 39.9 kg | 132 / 123 lb 59.9 / 55.8 kg | 165 / 158 lb 74.8 / 71.7 kg |
| 200 lb 90.7 kg | 73 / 62 lb 33.1 / 28.1 kg | 102 / 91 lb 46.3 / 41.3 kg | 137 / 127 lb 62.1 / 57.6 kg | 171 / 164 lb 77.6 / 74.4 kg |
| 210 lb 95.3 kg | 75 / 64 lb 34 / 29 kg | 105 / 94 lb 47.6 / 42.6 kg | 141 / 131 lb 64 / 59.4 kg | 176 / 169 lb 79.8 / 76.7 kg |
| 220 lb 99.8 kg | 77 / 66 lb 34.9 / 29.9 kg | 108 / 97 lb 49 / 44 kg | 146 / 136 lb 66.2 / 61.7 kg | 182 / 174 lb 82.6 / 78.9 kg |
| 230 lb 104.3 kg | 80 / 68 lb 36.3 / 30.8 kg | 112 / 100 lb 50.8 / 45.4 kg | 150 / 140 lb 68 / 63.5 kg | 187 / 180 lb 84.8 / 81.6 kg |
| 240 lb 108.9 kg | 82 / 70 lb 37.2 / 31.8 kg | 115 / 103 lb 52.2 / 46.7 kg | 155 / 144 lb 70.3 / 65.3 kg | 193 / 185 lb 87.5 / 83.9 kg |
How Your Plate Loaded Row vs Double Kettlebell Row Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Plate Loaded Row vs Double Kettlebell Row comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the plate loaded row strength level
The standards use the sex-specific thresholds from the individual Plate Loaded Row tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the double kettlebell row strength level
The standards use the sex-specific thresholds from the individual Double Kettlebell Row tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these 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 plate loaded row | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the double kettlebell row | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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. |
How Men’s Plate Loaded Row and Double Kettlebell 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 double kettlebell row standard is higher; below zero means the plate loaded 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 plate loaded row and double kettlebell row standards are within 3 lb at 120 lb, 130 lb, and 150 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 6.3 kg at 120 lb and 11.8 kg at 300 lb.
How to read the table: Every number is the double kettlebell row standard minus the plate loaded row standard. A plus sign means the double kettlebell row standard is higher. A minus sign means the plate loaded row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +3 lb +1.4 kg | +9 lb +4.1 kg | +11 lb +5 kg | +14 lb +6.3 kg |
| 130 lb 59 kg | +3 lb +1.4 kg | +9 lb +4.1 kg | +11 lb +5 kg | +15 lb +6.8 kg |
| 140 lb 63.5 kg | +4 lb +1.8 kg | +10 lb +4.5 kg | +12 lb +5.4 kg | +15 lb +6.8 kg |
| 150 lb 68 kg | +3 lb +1.3 kg | +10 lb +4.6 kg | +12 lb +5.4 kg | +16 lb +7.3 kg |
| 160 lb 72.6 kg | +4 lb +1.9 kg | +11 lb +5 kg | +13 lb +5.9 kg | +17 lb +7.7 kg |
| 170 lb 77.1 kg | +4 lb +1.8 kg | +11 lb +5 kg | +14 lb +6.4 kg | +18 lb +8.2 kg |
| 180 lb 81.6 kg | +4 lb +1.8 kg | +11 lb +5 kg | +15 lb +6.8 kg | +18 lb +8.2 kg |
| 190 lb 86.2 kg | +4 lb +1.8 kg | +12 lb +5.4 kg | +15 lb +6.9 kg | +19 lb +8.6 kg |
| 200 lb 90.7 kg | +4 lb +1.9 kg | +13 lb +5.9 kg | +15 lb +6.8 kg | +20 lb +9 kg |
| 210 lb 95.3 kg | +5 lb +2.3 kg | +12 lb +5.4 kg | +16 lb +7.3 kg | +21 lb +9.5 kg |
| 220 lb 99.8 kg | +5 lb +2.2 kg | +13 lb +5.9 kg | +17 lb +7.7 kg | +21 lb +9.6 kg |
| 230 lb 104.3 kg | +5 lb +2.3 kg | +14 lb +6.4 kg | +17 lb +7.7 kg | +22 lb +10 kg |
| 240 lb 108.9 kg | +5 lb +2.2 kg | +14 lb +6.4 kg | +18 lb +8.1 kg | +22 lb +10 kg |
| 250 lb 113.4 kg | +5 lb +2.3 kg | +15 lb +6.8 kg | +18 lb +8.1 kg | +23 lb +10.4 kg |
| 260 lb 117.9 kg | +5 lb +2.3 kg | +15 lb +6.8 kg | +18 lb +8.2 kg | +23 lb +10.5 kg |
| 270 lb 122.5 kg | +5 lb +2.2 kg | +15 lb +6.8 kg | +19 lb +8.6 kg | +24 lb +10.9 kg |
| 280 lb 127 kg | +5 lb +2.3 kg | +15 lb +6.8 kg | +20 lb +9 kg | +24 lb +10.9 kg |
| 290 lb 131.5 kg | +5 lb +2.3 kg | +16 lb +7.3 kg | +20 lb +9.1 kg | +25 lb +11.4 kg |
| 300 lb 136.1 kg | +6 lb +2.7 kg | +17 lb +7.7 kg | +21 lb +9.5 kg | +26 lb +11.8 kg |
How Women’s Plate Loaded Row and Double Kettlebell 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.
Across 100–240 lb bodyweight, the Elite gap changes from 2.3 to 3.6 kg.
How to read the table: Every number is the double kettlebell row standard minus the plate loaded row standard. A plus sign means the double kettlebell row standard is higher. A minus sign means the plate loaded row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −7 lb −3.2 kg | −7 lb −3.1 kg | −6 lb −2.7 kg | −5 lb −2.3 kg |
| 110 lb 49.9 kg | −8 lb −3.6 kg | −7 lb −3.1 kg | −7 lb −3.1 kg | −5 lb −2.3 kg |
| 120 lb 54.4 kg | −8 lb −3.6 kg | −7 lb −3.2 kg | −7 lb −3.2 kg | −6 lb −2.7 kg |
| 130 lb 59 kg | −9 lb −4 kg | −8 lb −3.7 kg | −8 lb −3.6 kg | −5 lb −2.3 kg |
| 140 lb 63.5 kg | −8 lb −3.7 kg | −8 lb −3.6 kg | −8 lb −3.6 kg | −6 lb −2.7 kg |
| 150 lb 68 kg | −9 lb −4.1 kg | −9 lb −4.1 kg | −8 lb −3.7 kg | −6 lb −2.8 kg |
| 160 lb 72.6 kg | −10 lb −4.6 kg | −10 lb −4.5 kg | −8 lb −3.6 kg | −6 lb −2.7 kg |
| 170 lb 77.1 kg | −10 lb −4.6 kg | −9 lb −4.1 kg | −9 lb −4.1 kg | −6 lb −2.7 kg |
| 180 lb 81.6 kg | −10 lb −4.5 kg | −10 lb −4.5 kg | −9 lb −4.1 kg | −7 lb −3.2 kg |
| 190 lb 86.2 kg | −10 lb −4.6 kg | −10 lb −4.6 kg | −9 lb −4.1 kg | −7 lb −3.1 kg |
| 200 lb 90.7 kg | −11 lb −5 kg | −11 lb −5 kg | −10 lb −4.5 kg | −7 lb −3.2 kg |
| 210 lb 95.3 kg | −11 lb −5 kg | −11 lb −5 kg | −10 lb −4.6 kg | −7 lb −3.1 kg |
| 220 lb 99.8 kg | −11 lb −5 kg | −11 lb −5 kg | −10 lb −4.5 kg | −8 lb −3.7 kg |
| 230 lb 104.3 kg | −12 lb −5.5 kg | −12 lb −5.4 kg | −10 lb −4.5 kg | −7 lb −3.2 kg |
| 240 lb 108.9 kg | −12 lb −5.4 kg | −12 lb −5.5 kg | −11 lb −5 kg | −8 lb −3.6 kg |
Plate Loaded Row and Double Kettlebell Row Exercises Used by This Calculator
The calculator expects repeatable plate loaded row and double kettlebell row results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Plate Loaded Row and Double Kettlebell Row tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the Plate Loaded Row setup and load convention
Use both machine handles together for the scored set. Start from a controlled reach and finish near the lower ribs, waist, or upper abdomen. Keep the body quiet against the machine setup and return the handles under control. Enter the total resistance used for the set, not one side of the machine. Raw lifting only.
Use the Double Kettlebell Row setup and load convention
The total combined weight of both kettlebells rowed from a bent-over position. Strict paired-kettlebell row reps. Hold a stable bent-over position, row both kettlebells toward the lower ribs or hips together, and lower under control without standing up, shrugging only, bouncing, or alternating arms. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Plate Loaded Row result and one recent Double Kettlebell Row result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Plate Loaded Row — View the individual Plate Loaded Row standards and next strength-level target.
- Double Kettlebell Row — View the individual Double Kettlebell Row standards and next strength-level target.
- Machine Seated Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Chest Supported Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Seated Cable Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Chest Supported Dumbbell Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.