Straight Bar Bench Mid Row vs Trap Bar Row Strength Standards
Compare your straight bar bench mid row and trap bar row against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and 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, complete strict straight bar bench mid row repetitions through full range with a stable setup, controlled weight, and no assistance. 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. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Straight Bar Bench Mid Row vs Trap Bar Row Strength Standards by Bodyweight
These bodyweight tables place the straight bar bench mid row and trap bar 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 Straight Bar Bench Mid Row / Trap Bar Row, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Straight Bar Bench Mid Row vs Trap Bar Row Standards
How to read the table: The first number is Straight Bar Bench Mid 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 | 67 / 67 lb 30.4 / 30.4 kg | 98 / 98 lb 44.5 / 44.5 kg | 133 / 132 lb 60.3 / 59.9 kg | 171 / 165 lb 77.6 / 74.8 kg |
| 130 lb 59 kg | 71 / 71 lb 32.2 / 32.2 kg | 103 / 103 lb 46.7 / 46.7 kg | 141 / 139 lb 64 / 63 kg | 180 / 174 lb 81.6 / 78.9 kg |
| 140 lb 63.5 kg | 74 / 74 lb 33.6 / 33.6 kg | 109 / 109 lb 49.4 / 49.4 kg | 148 / 146 lb 67.1 / 66.2 kg | 189 / 183 lb 85.7 / 83 kg |
| 150 lb 68 kg | 78 / 78 lb 35.4 / 35.4 kg | 114 / 114 lb 51.7 / 51.7 kg | 155 / 153 lb 70.3 / 69.4 kg | 198 / 191 lb 89.8 / 86.6 kg |
| 160 lb 72.6 kg | 81 / 81 lb 36.7 / 36.7 kg | 119 / 119 lb 54 / 54 kg | 161 / 160 lb 73 / 72.6 kg | 207 / 200 lb 93.9 / 90.7 kg |
| 170 lb 77.1 kg | 84 / 84 lb 38.1 / 38.1 kg | 123 / 123 lb 55.8 / 55.8 kg | 168 / 166 lb 76.2 / 75.3 kg | 215 / 208 lb 97.5 / 94.3 kg |
| 180 lb 81.6 kg | 88 / 88 lb 39.9 / 39.9 kg | 128 / 128 lb 58.1 / 58.1 kg | 175 / 173 lb 79.4 / 78.5 kg | 224 / 216 lb 101.6 / 98 kg |
| 190 lb 86.2 kg | 91 / 91 lb 41.3 / 41.3 kg | 133 / 133 lb 60.3 / 60.3 kg | 181 / 179 lb 82.1 / 81.2 kg | 232 / 224 lb 105.2 / 101.6 kg |
| 200 lb 90.7 kg | 94 / 94 lb 42.6 / 42.6 kg | 138 / 138 lb 62.6 / 62.6 kg | 187 / 185 lb 84.8 / 83.9 kg | 240 / 232 lb 108.9 / 105.2 kg |
| 210 lb 95.3 kg | 97 / 97 lb 44 / 44 kg | 142 / 142 lb 64.4 / 64.4 kg | 193 / 191 lb 87.5 / 86.6 kg | 248 / 239 lb 112.5 / 108.4 kg |
| 220 lb 99.8 kg | 100 / 100 lb 45.4 / 45.4 kg | 147 / 147 lb 66.7 / 66.7 kg | 200 / 197 lb 90.7 / 89.4 kg | 256 / 247 lb 116.1 / 112 kg |
| 230 lb 104.3 kg | 103 / 103 lb 46.7 / 46.7 kg | 151 / 151 lb 68.5 / 68.5 kg | 206 / 203 lb 93.4 / 92.1 kg | 264 / 254 lb 119.7 / 115.2 kg |
| 240 lb 108.9 kg | 106 / 106 lb 48.1 / 48.1 kg | 155 / 155 lb 70.3 / 70.3 kg | 212 / 209 lb 96.2 / 94.8 kg | 271 / 262 lb 122.9 / 118.8 kg |
| 250 lb 113.4 kg | 109 / 109 lb 49.4 / 49.4 kg | 160 / 160 lb 72.6 / 72.6 kg | 217 / 215 lb 98.4 / 97.5 kg | 279 / 269 lb 126.6 / 122 kg |
| 260 lb 117.9 kg | 112 / 112 lb 50.8 / 50.8 kg | 164 / 164 lb 74.4 / 74.4 kg | 223 / 221 lb 101.2 / 100.2 kg | 286 / 276 lb 129.7 / 125.2 kg |
| 270 lb 122.5 kg | 115 / 115 lb 52.2 / 52.2 kg | 168 / 168 lb 76.2 / 76.2 kg | 229 / 226 lb 103.9 / 102.5 kg | 293 / 283 lb 132.9 / 128.4 kg |
| 280 lb 127 kg | 118 / 118 lb 53.5 / 53.5 kg | 172 / 172 lb 78 / 78 kg | 234 / 232 lb 106.1 / 105.2 kg | 300 / 290 lb 136.1 / 131.5 kg |
| 290 lb 131.5 kg | 121 / 121 lb 54.9 / 54.9 kg | 176 / 176 lb 79.8 / 79.8 kg | 240 / 237 lb 108.9 / 107.5 kg | 308 / 297 lb 139.7 / 134.7 kg |
| 300 lb 136.1 kg | 123 / 123 lb 55.8 / 55.8 kg | 180 / 180 lb 81.6 / 81.6 kg | 245 / 243 lb 111.1 / 110.2 kg | 315 / 304 lb 142.9 / 137.9 kg |
Women’s Straight Bar Bench Mid Row vs Trap Bar Row Standards
How to read the table: The first number is Straight Bar Bench Mid 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 | 39 / 37 lb 17.7 / 16.8 kg | 60 / 55 lb 27.2 / 24.9 kg | 82 / 76 lb 37.2 / 34.5 kg | 108 / 98 lb 49 / 44.5 kg |
| 110 lb 49.9 kg | 41 / 39 lb 18.6 / 17.7 kg | 63 / 59 lb 28.6 / 26.8 kg | 88 / 81 lb 39.9 / 36.7 kg | 115 / 105 lb 52.2 / 47.6 kg |
| 120 lb 54.4 kg | 44 / 41 lb 20 / 18.6 kg | 67 / 62 lb 30.4 / 28.1 kg | 93 / 85 lb 42.2 / 38.6 kg | 122 / 111 lb 55.3 / 50.3 kg |
| 130 lb 59 kg | 46 / 44 lb 20.9 / 20 kg | 71 / 65 lb 32.2 / 29.5 kg | 98 / 90 lb 44.5 / 40.8 kg | 128 / 117 lb 58.1 / 53.1 kg |
| 140 lb 63.5 kg | 49 / 46 lb 22.2 / 20.9 kg | 74 / 69 lb 33.6 / 31.3 kg | 103 / 95 lb 46.7 / 43.1 kg | 135 / 123 lb 61.2 / 55.8 kg |
| 150 lb 68 kg | 51 / 48 lb 23.1 / 21.8 kg | 78 / 72 lb 35.4 / 32.7 kg | 108 / 99 lb 49 / 44.9 kg | 141 / 129 lb 64 / 58.5 kg |
| 160 lb 72.6 kg | 53 / 50 lb 24 / 22.7 kg | 81 / 75 lb 36.7 / 34 kg | 113 / 103 lb 51.3 / 46.7 kg | 147 / 135 lb 66.7 / 61.2 kg |
| 170 lb 77.1 kg | 55 / 52 lb 24.9 / 23.6 kg | 85 / 78 lb 38.6 / 35.4 kg | 117 / 108 lb 53.1 / 49 kg | 153 / 140 lb 69.4 / 63.5 kg |
| 180 lb 81.6 kg | 58 / 54 lb 26.3 / 24.5 kg | 88 / 81 lb 39.9 / 36.7 kg | 122 / 112 lb 55.3 / 50.8 kg | 159 / 146 lb 72.1 / 66.2 kg |
| 190 lb 86.2 kg | 60 / 56 lb 27.2 / 25.4 kg | 91 / 84 lb 41.3 / 38.1 kg | 126 / 116 lb 57.2 / 52.6 kg | 165 / 151 lb 74.8 / 68.5 kg |
| 200 lb 90.7 kg | 62 / 58 lb 28.1 / 26.3 kg | 94 / 87 lb 42.6 / 39.5 kg | 131 / 120 lb 59.4 / 54.4 kg | 171 / 156 lb 77.6 / 70.8 kg |
| 210 lb 95.3 kg | 64 / 60 lb 29 / 27.2 kg | 98 / 90 lb 44.5 / 40.8 kg | 135 / 124 lb 61.2 / 56.2 kg | 176 / 161 lb 79.8 / 73 kg |
| 220 lb 99.8 kg | 66 / 62 lb 29.9 / 28.1 kg | 101 / 93 lb 45.8 / 42.2 kg | 139 / 128 lb 63 / 58.1 kg | 182 / 167 lb 82.6 / 75.7 kg |
| 230 lb 104.3 kg | 68 / 64 lb 30.8 / 29 kg | 104 / 96 lb 47.2 / 43.5 kg | 144 / 132 lb 65.3 / 59.9 kg | 187 / 172 lb 84.8 / 78 kg |
| 240 lb 108.9 kg | 70 / 66 lb 31.8 / 29.9 kg | 107 / 98 lb 48.5 / 44.5 kg | 148 / 135 lb 67.1 / 61.2 kg | 193 / 176 lb 87.5 / 79.8 kg |
How Your Straight Bar Bench Mid 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)
Set quality matters for this Straight Bar Bench Mid Row vs Trap Bar Row comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the straight bar bench mid row strength level
The straight bar bench mid 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the trap bar row strength level
The trap 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.
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.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. 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 straight bar bench mid 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 Straight Bar Bench Mid 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 straight bar bench mid 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 straight bar bench mid row and trap bar row standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, 240 lb, 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
Advanced and Elite at every displayed bodyweight.
Across 120–300 lb bodyweight, the Elite gap changes from 2.8 to 5 kg.
How to read the table: Every number is the trap bar row standard minus the straight bar bench mid row standard. A plus sign means the trap bar row standard is higher. A minus sign means the straight bar bench mid row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 0 lb 0 kg | 0 lb 0 kg | −1 lb −0.4 kg | −6 lb −2.8 kg |
| 130 lb 59 kg | 0 lb 0 kg | 0 lb 0 kg | −2 lb −1 kg | −6 lb −2.7 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | 0 lb 0 kg | −2 lb −0.9 kg | −6 lb −2.7 kg |
| 150 lb 68 kg | 0 lb 0 kg | 0 lb 0 kg | −2 lb −0.9 kg | −7 lb −3.2 kg |
| 160 lb 72.6 kg | 0 lb 0 kg | 0 lb 0 kg | −1 lb −0.4 kg | −7 lb −3.2 kg |
| 170 lb 77.1 kg | 0 lb 0 kg | 0 lb 0 kg | −2 lb −0.9 kg | −7 lb −3.2 kg |
| 180 lb 81.6 kg | 0 lb 0 kg | 0 lb 0 kg | −2 lb −0.9 kg | −8 lb −3.6 kg |
| 190 lb 86.2 kg | 0 lb 0 kg | 0 lb 0 kg | −2 lb −0.9 kg | −8 lb −3.6 kg |
| 200 lb 90.7 kg | 0 lb 0 kg | 0 lb 0 kg | −2 lb −0.9 kg | −8 lb −3.7 kg |
| 210 lb 95.3 kg | 0 lb 0 kg | 0 lb 0 kg | −2 lb −0.9 kg | −9 lb −4.1 kg |
| 220 lb 99.8 kg | 0 lb 0 kg | 0 lb 0 kg | −3 lb −1.3 kg | −9 lb −4.1 kg |
| 230 lb 104.3 kg | 0 lb 0 kg | 0 lb 0 kg | −3 lb −1.3 kg | −10 lb −4.5 kg |
| 240 lb 108.9 kg | 0 lb 0 kg | 0 lb 0 kg | −3 lb −1.4 kg | −9 lb −4.1 kg |
| 250 lb 113.4 kg | 0 lb 0 kg | 0 lb 0 kg | −2 lb −0.9 kg | −10 lb −4.6 kg |
| 260 lb 117.9 kg | 0 lb 0 kg | 0 lb 0 kg | −2 lb −1 kg | −10 lb −4.5 kg |
| 270 lb 122.5 kg | 0 lb 0 kg | 0 lb 0 kg | −3 lb −1.4 kg | −10 lb −4.5 kg |
| 280 lb 127 kg | 0 lb 0 kg | 0 lb 0 kg | −2 lb −0.9 kg | −10 lb −4.6 kg |
| 290 lb 131.5 kg | 0 lb 0 kg | 0 lb 0 kg | −3 lb −1.4 kg | −11 lb −5 kg |
| 300 lb 136.1 kg | 0 lb 0 kg | 0 lb 0 kg | −2 lb −0.9 kg | −11 lb −5 kg |
How Women’s Straight Bar Bench Mid Row and Trap Bar Row Standards Differ
What the women’s data shows:
The straight bar bench mid 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, and 170 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
4.5 → 7.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the trap bar row standard minus the straight bar bench mid row standard. A plus sign means the trap bar row standard is higher. A minus sign means the straight bar bench mid row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −2 lb −0.9 kg | −5 lb −2.3 kg | −6 lb −2.7 kg | −10 lb −4.5 kg |
| 110 lb 49.9 kg | −2 lb −0.9 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | −10 lb −4.6 kg |
| 120 lb 54.4 kg | −3 lb −1.4 kg | −5 lb −2.3 kg | −8 lb −3.6 kg | −11 lb −5 kg |
| 130 lb 59 kg | −2 lb −0.9 kg | −6 lb −2.7 kg | −8 lb −3.7 kg | −11 lb −5 kg |
| 140 lb 63.5 kg | −3 lb −1.3 kg | −5 lb −2.3 kg | −8 lb −3.6 kg | −12 lb −5.4 kg |
| 150 lb 68 kg | −3 lb −1.3 kg | −6 lb −2.7 kg | −9 lb −4.1 kg | −12 lb −5.5 kg |
| 160 lb 72.6 kg | −3 lb −1.3 kg | −6 lb −2.7 kg | −10 lb −4.6 kg | −12 lb −5.5 kg |
| 170 lb 77.1 kg | −3 lb −1.3 kg | −7 lb −3.2 kg | −9 lb −4.1 kg | −13 lb −5.9 kg |
| 180 lb 81.6 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | −10 lb −4.5 kg | −13 lb −5.9 kg |
| 190 lb 86.2 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | −10 lb −4.6 kg | −14 lb −6.3 kg |
| 200 lb 90.7 kg | −4 lb −1.8 kg | −7 lb −3.1 kg | −11 lb −5 kg | −15 lb −6.8 kg |
| 210 lb 95.3 kg | −4 lb −1.8 kg | −8 lb −3.7 kg | −11 lb −5 kg | −15 lb −6.8 kg |
| 220 lb 99.8 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −11 lb −4.9 kg | −15 lb −6.9 kg |
| 230 lb 104.3 kg | −4 lb −1.8 kg | −8 lb −3.7 kg | −12 lb −5.4 kg | −15 lb −6.8 kg |
| 240 lb 108.9 kg | −4 lb −1.9 kg | −9 lb −4 kg | −13 lb −5.9 kg | −17 lb −7.7 kg |
Straight Bar Bench Mid Row and Trap Bar Row Exercises Used by This Calculator
For a useful comparison, perform a strict straight bar bench mid row and a strict trap bar row using the setup and load rules below. Use strict, repeatable Straight Bar Bench Mid 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 Straight Bar Bench Mid Row setup and load convention
The entered weight for strict Straight Bar Bench Mid Row. Valid Straight Bar Bench Mid Row reps. Pull the straight bar toward the mid trunk through a controlled row path, then return under control to the same arms-extended start range and finish with A valid finish requires the bar to reach the defined mid-row target with scapular control, no trunk heave, no bench bounce, and no shortened pull. 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 Straight Bar Bench Mid 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
- Straight Bar Bench Mid Row — View the individual Straight Bar Bench Mid Row standards and next strength-level target.
- Trap Bar Row — View the individual Trap Bar Row standards and next strength-level target.
- Seated Cable Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Standing Cable Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Cable Rope Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Seated Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.