Swiss Bar Row vs Trap Bar Row Strength Standards
Compare your swiss bar row and trap bar row against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, priority.
First lift: weight used and 1–12 strict reps. Second lift: total external load and 1–12 strict reps. Pounds or kilograms. For the first exercise, row a Swiss bar from a consistent hinged position to a clear torso finish and lower under control without hip heave, standing up, shrug substitution, frame bounce. For the second exercise, count reps that row the trap bar from a stable bent-over position to a repeatable top range and lower under control without standing up, hitching, shrug-only reps. Heavier lift is not automatically the stronger one.
Swiss Bar Row vs Trap Bar Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the swiss bar row and trap bar row to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Swiss Bar Row / Trap Bar Row, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Swiss Bar Row vs Trap Bar Row Standards
How to read the table: The first number is Swiss Bar Row; the second is Trap Bar 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 | 64 / 67 lb 29 / 30.4 kg | 95 / 98 lb 43.1 / 44.5 kg | 129 / 132 lb 58.5 / 59.9 kg | 162 / 165 lb 73.5 / 74.8 kg |
| 130 lb 59 kg | 68 / 71 lb 30.8 / 32.2 kg | 100 / 103 lb 45.4 / 46.7 kg | 136 / 139 lb 61.7 / 63 kg | 171 / 174 lb 77.6 / 78.9 kg |
| 140 lb 63.5 kg | 71 / 74 lb 32.2 / 33.6 kg | 105 / 109 lb 47.6 / 49.4 kg | 143 / 146 lb 64.9 / 66.2 kg | 179 / 183 lb 81.2 / 83 kg |
| 150 lb 68 kg | 74 / 78 lb 33.6 / 35.4 kg | 110 / 114 lb 49.9 / 51.7 kg | 149 / 153 lb 67.6 / 69.4 kg | 188 / 191 lb 85.3 / 86.6 kg |
| 160 lb 72.6 kg | 78 / 81 lb 35.4 / 36.7 kg | 115 / 119 lb 52.2 / 54 kg | 156 / 160 lb 70.8 / 72.6 kg | 196 / 200 lb 88.9 / 90.7 kg |
| 170 lb 77.1 kg | 81 / 84 lb 36.7 / 38.1 kg | 120 / 123 lb 54.4 / 55.8 kg | 162 / 166 lb 73.5 / 75.3 kg | 204 / 208 lb 92.5 / 94.3 kg |
| 180 lb 81.6 kg | 84 / 88 lb 38.1 / 39.9 kg | 124 / 128 lb 56.2 / 58.1 kg | 169 / 173 lb 76.7 / 78.5 kg | 212 / 216 lb 96.2 / 98 kg |
| 190 lb 86.2 kg | 87 / 91 lb 39.5 / 41.3 kg | 129 / 133 lb 58.5 / 60.3 kg | 175 / 179 lb 79.4 / 81.2 kg | 220 / 224 lb 99.8 / 101.6 kg |
| 200 lb 90.7 kg | 90 / 94 lb 40.8 / 42.6 kg | 133 / 138 lb 60.3 / 62.6 kg | 181 / 185 lb 82.1 / 83.9 kg | 228 / 232 lb 103.4 / 105.2 kg |
| 210 lb 95.3 kg | 93 / 97 lb 42.2 / 44 kg | 138 / 142 lb 62.6 / 64.4 kg | 187 / 191 lb 84.8 / 86.6 kg | 235 / 239 lb 106.6 / 108.4 kg |
| 220 lb 99.8 kg | 96 / 100 lb 43.5 / 45.4 kg | 142 / 147 lb 64.4 / 66.7 kg | 193 / 197 lb 87.5 / 89.4 kg | 243 / 247 lb 110.2 / 112 kg |
| 230 lb 104.3 kg | 99 / 103 lb 44.9 / 46.7 kg | 147 / 151 lb 66.7 / 68.5 kg | 199 / 203 lb 90.3 / 92.1 kg | 250 / 254 lb 113.4 / 115.2 kg |
| 240 lb 108.9 kg | 102 / 106 lb 46.3 / 48.1 kg | 151 / 155 lb 68.5 / 70.3 kg | 204 / 209 lb 92.5 / 94.8 kg | 257 / 262 lb 116.6 / 118.8 kg |
| 250 lb 113.4 kg | 104 / 109 lb 47.2 / 49.4 kg | 155 / 160 lb 70.3 / 72.6 kg | 210 / 215 lb 95.3 / 97.5 kg | 264 / 269 lb 119.7 / 122 kg |
| 260 lb 117.9 kg | 107 / 112 lb 48.5 / 50.8 kg | 159 / 164 lb 72.1 / 74.4 kg | 216 / 221 lb 98 / 100.2 kg | 271 / 276 lb 122.9 / 125.2 kg |
| 270 lb 122.5 kg | 110 / 115 lb 49.9 / 52.2 kg | 163 / 168 lb 73.9 / 76.2 kg | 221 / 226 lb 100.2 / 102.5 kg | 278 / 283 lb 126.1 / 128.4 kg |
| 280 lb 127 kg | 113 / 118 lb 51.3 / 53.5 kg | 167 / 172 lb 75.7 / 78 kg | 227 / 232 lb 103 / 105.2 kg | 285 / 290 lb 129.3 / 131.5 kg |
| 290 lb 131.5 kg | 115 / 121 lb 52.2 / 54.9 kg | 171 / 176 lb 77.6 / 79.8 kg | 232 / 237 lb 105.2 / 107.5 kg | 292 / 297 lb 132.4 / 134.7 kg |
| 300 lb 136.1 kg | 118 / 123 lb 53.5 / 55.8 kg | 175 / 180 lb 79.4 / 81.6 kg | 237 / 243 lb 107.5 / 110.2 kg | 298 / 304 lb 135.2 / 137.9 kg |
Women’s Swiss Bar Row vs Trap Bar Row Standards
How to read the table: The first number is Swiss Bar Row; the second is Trap Bar 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 | 34 / 37 lb 15.4 / 16.8 kg | 53 / 55 lb 24 / 24.9 kg | 73 / 76 lb 33.1 / 34.5 kg | 96 / 98 lb 43.5 / 44.5 kg |
| 110 lb 49.9 kg | 37 / 39 lb 16.8 / 17.7 kg | 56 / 59 lb 25.4 / 26.8 kg | 78 / 81 lb 35.4 / 36.7 kg | 102 / 105 lb 46.3 / 47.6 kg |
| 120 lb 54.4 kg | 39 / 41 lb 17.7 / 18.6 kg | 59 / 62 lb 26.8 / 28.1 kg | 83 / 85 lb 37.6 / 38.6 kg | 109 / 111 lb 49.4 / 50.3 kg |
| 130 lb 59 kg | 41 / 44 lb 18.6 / 20 kg | 63 / 65 lb 28.6 / 29.5 kg | 87 / 90 lb 39.5 / 40.8 kg | 115 / 117 lb 52.2 / 53.1 kg |
| 140 lb 63.5 kg | 43 / 46 lb 19.5 / 20.9 kg | 66 / 69 lb 29.9 / 31.3 kg | 92 / 95 lb 41.7 / 43.1 kg | 120 / 123 lb 54.4 / 55.8 kg |
| 150 lb 68 kg | 45 / 48 lb 20.4 / 21.8 kg | 69 / 72 lb 31.3 / 32.7 kg | 96 / 99 lb 43.5 / 44.9 kg | 126 / 129 lb 57.2 / 58.5 kg |
| 160 lb 72.6 kg | 47 / 50 lb 21.3 / 22.7 kg | 72 / 75 lb 32.7 / 34 kg | 100 / 103 lb 45.4 / 46.7 kg | 132 / 135 lb 59.9 / 61.2 kg |
| 170 lb 77.1 kg | 49 / 52 lb 22.2 / 23.6 kg | 75 / 78 lb 34 / 35.4 kg | 104 / 108 lb 47.2 / 49 kg | 137 / 140 lb 62.1 / 63.5 kg |
| 180 lb 81.6 kg | 51 / 54 lb 23.1 / 24.5 kg | 78 / 81 lb 35.4 / 36.7 kg | 108 / 112 lb 49 / 50.8 kg | 142 / 146 lb 64.4 / 66.2 kg |
| 190 lb 86.2 kg | 53 / 56 lb 24 / 25.4 kg | 81 / 84 lb 36.7 / 38.1 kg | 112 / 116 lb 50.8 / 52.6 kg | 148 / 151 lb 67.1 / 68.5 kg |
| 200 lb 90.7 kg | 55 / 58 lb 24.9 / 26.3 kg | 84 / 87 lb 38.1 / 39.5 kg | 116 / 120 lb 52.6 / 54.4 kg | 153 / 156 lb 69.4 / 70.8 kg |
| 210 lb 95.3 kg | 56 / 60 lb 25.4 / 27.2 kg | 86 / 90 lb 39 / 40.8 kg | 120 / 124 lb 54.4 / 56.2 kg | 158 / 161 lb 71.7 / 73 kg |
| 220 lb 99.8 kg | 58 / 62 lb 26.3 / 28.1 kg | 89 / 93 lb 40.4 / 42.2 kg | 124 / 128 lb 56.2 / 58.1 kg | 163 / 167 lb 73.9 / 75.7 kg |
| 230 lb 104.3 kg | 60 / 64 lb 27.2 / 29 kg | 92 / 96 lb 41.7 / 43.5 kg | 128 / 132 lb 58.1 / 59.9 kg | 168 / 172 lb 76.2 / 78 kg |
| 240 lb 108.9 kg | 62 / 66 lb 28.1 / 29.9 kg | 94 / 98 lb 42.6 / 44.5 kg | 131 / 135 lb 59.4 / 61.2 kg | 172 / 176 lb 78 / 79.8 kg |
How Your Swiss Bar Row vs Trap Bar Row Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Swiss Bar Row and Trap Bar Row sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the swiss bar row strength level
The swiss bar row rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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 trap bar row strength level
The standards use the sex-specific thresholds from the individual Trap Bar 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
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 swiss bar row | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the trap bar 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 Swiss Bar Row and Trap Bar 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 trap bar row standard is higher; below zero means the swiss bar 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 swiss bar row and trap bar row standards are within 3 lb at 120 lb, 130 lb, 140 lb, 160 lb, and 170 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
1.3 → 2.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the trap bar row standard minus the swiss bar row standard. A plus sign means the trap bar row standard is higher. A minus sign means the swiss bar row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +3 lb +1.3 kg |
| 130 lb 59 kg | +3 lb +1.4 kg | +3 lb +1.3 kg | +3 lb +1.3 kg | +3 lb +1.3 kg |
| 140 lb 63.5 kg | +3 lb +1.4 kg | +4 lb +1.8 kg | +3 lb +1.3 kg | +4 lb +1.8 kg |
| 150 lb 68 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +3 lb +1.3 kg |
| 160 lb 72.6 kg | +3 lb +1.3 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg |
| 170 lb 77.1 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +4 lb +1.8 kg | +4 lb +1.8 kg |
| 180 lb 81.6 kg | +4 lb +1.8 kg | +4 lb +1.9 kg | +4 lb +1.8 kg | +4 lb +1.8 kg |
| 190 lb 86.2 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg |
| 200 lb 90.7 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +4 lb +1.8 kg | +4 lb +1.8 kg |
| 210 lb 95.3 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg |
| 220 lb 99.8 kg | +4 lb +1.9 kg | +5 lb +2.3 kg | +4 lb +1.9 kg | +4 lb +1.8 kg |
| 230 lb 104.3 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg |
| 240 lb 108.9 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +5 lb +2.2 kg |
| 250 lb 113.4 kg | +5 lb +2.2 kg | +5 lb +2.3 kg | +5 lb +2.2 kg | +5 lb +2.3 kg |
| 260 lb 117.9 kg | +5 lb +2.3 kg | +5 lb +2.3 kg | +5 lb +2.2 kg | +5 lb +2.3 kg |
| 270 lb 122.5 kg | +5 lb +2.3 kg | +5 lb +2.3 kg | +5 lb +2.3 kg | +5 lb +2.3 kg |
| 280 lb 127 kg | +5 lb +2.2 kg | +5 lb +2.3 kg | +5 lb +2.2 kg | +5 lb +2.2 kg |
| 290 lb 131.5 kg | +6 lb +2.7 kg | +5 lb +2.2 kg | +5 lb +2.3 kg | +5 lb +2.3 kg |
| 300 lb 136.1 kg | +5 lb +2.3 kg | +5 lb +2.2 kg | +6 lb +2.7 kg | +6 lb +2.7 kg |
How Women’s Swiss Bar Row and Trap Bar Row Standards Differ
What the women’s data shows:
The swiss bar row and trap bar row standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, and 200 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
1 → 1.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the trap bar row standard minus the swiss bar row standard. A plus sign means the trap bar row standard is higher. A minus sign means the swiss bar row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +3 lb +1.4 kg | +2 lb +0.9 kg | +3 lb +1.4 kg | +2 lb +1 kg |
| 110 lb 49.9 kg | +2 lb +0.9 kg | +3 lb +1.4 kg | +3 lb +1.3 kg | +3 lb +1.3 kg |
| 120 lb 54.4 kg | +2 lb +0.9 kg | +3 lb +1.3 kg | +2 lb +1 kg | +2 lb +0.9 kg |
| 130 lb 59 kg | +3 lb +1.4 kg | +2 lb +0.9 kg | +3 lb +1.3 kg | +2 lb +0.9 kg |
| 140 lb 63.5 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +3 lb +1.4 kg |
| 150 lb 68 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +3 lb +1.3 kg |
| 160 lb 72.6 kg | +3 lb +1.4 kg | +3 lb +1.3 kg | +3 lb +1.3 kg | +3 lb +1.3 kg |
| 170 lb 77.1 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +4 lb +1.8 kg | +3 lb +1.4 kg |
| 180 lb 81.6 kg | +3 lb +1.4 kg | +3 lb +1.3 kg | +4 lb +1.8 kg | +4 lb +1.8 kg |
| 190 lb 86.2 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +4 lb +1.8 kg | +3 lb +1.4 kg |
| 200 lb 90.7 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +4 lb +1.8 kg | +3 lb +1.4 kg |
| 210 lb 95.3 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +3 lb +1.3 kg |
| 220 lb 99.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.9 kg | +4 lb +1.8 kg |
| 230 lb 104.3 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +4 lb +1.8 kg |
| 240 lb 108.9 kg | +4 lb +1.8 kg | +4 lb +1.9 kg | +4 lb +1.8 kg | +4 lb +1.8 kg |
Swiss Bar Row and Trap Bar Row Exercises Used by This Calculator
The calculator expects repeatable swiss bar row and trap bar row results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Swiss Bar Row and Trap Bar 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 Swiss Bar Row setup and load convention
The total Swiss bar weight including the bar and plates. Strict Swiss bar row reps. Row a Swiss bar from a consistent hinged position to a clear torso finish and lower under control without hip heave, standing up, shrug substitution, frame bounce, or partial range. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the Trap Bar Row setup and load convention
Use the total trap bar load rowed from the bent-over position. Enter only strict trap bar row reps. Count reps that row the trap bar from a stable bent-over position to a repeatable top range and lower under control without standing up, hitching, shrug-only reps, or bouncing from the floor. Keep setup, range, and finish quality consistent across the entered set. Do not count substituted exercises or assisted reps.
Enter one recent Swiss Bar Row result and one recent Trap Bar Row result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Swiss Bar Row — View the individual Swiss Bar Row standards and next strength-level target.
- Trap Bar Row — View the individual Trap Bar Row standards and next strength-level target.
- Barbell Bent-Over Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Yates Bent Over Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Landmine Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Bench Pull — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.