Bench vs EZ Bar Bent Over Row Strength Standards

Barbell Bench Press vs EZ-Bar Bent-Over Row Strength Standards

These bodyweight tables place the bench press and ez-bar bent-over 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 Bench Press / EZ-Bar Bent-Over Row, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.

Men’s Bench Press vs EZ-Bar Bent-Over Row Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

Women’s Bench Press vs EZ-Bar Bent-Over Row Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

How Your Barbell Bench Press vs EZ-Bar Bent-Over 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

When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

For the most useful Barbell Bench Press vs EZ-Bar Bent-Over 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 bench press strength level

The bench press standards use the approved sex-specific reference targets from the individual raw competition-style bench press 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.

The target rises more slowly than bodyweight so heavier lifters are expected to press more total barbell weight without requiring strength to increase pound for pound.

3. Find the ez-bar bent-over row strength level

The ez-bar bent-over 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.

4. Compare the two results

Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is 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.

Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.

How Men’s Barbell Bench Press and EZ-Bar Bent-Over Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the EZ-Bar Bent-Over Row standard minus the Bench Press standard: zero means equal, above zero means the EZ-Bar Bent-Over Row standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Barbell Bench Press and EZ-Bar Bent-Over Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the EZ-Bar Bent-Over Row standard minus the Bench Press standard: zero means equal, above zero means the EZ-Bar Bent-Over Row standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Barbell Bench Press and EZ-Bar Bent-Over Row Exercises Used by This Calculator

Valid results depend on using the specified bench press and ez-bar bent-over row technique and load convention. Use strict, repeatable Barbell Bench Press and EZ-Bar Bent-Over 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 a paused competition-style barbell bench press

Lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. Enter the total barbell weight. Do not enter a touch-and-go, assisted, partial, Smith-machine, dumbbell, incline, decline, equipped, or bench-shirt result.

Use the EZ-Bar Bent-Over Row setup and load convention

Use the recorded brand-neutral Olympic EZ-bar envelope (1.15–1.25 m, 27–29 mm grips, rotating 50 mm sleeves); record actual mass/dimensions/grip and score bar/plates/collars. Use mirrored outer grip segments at 45–55 cm centers and palms 25–35° from full pronation. Hinge until trunk is exactly 30° above horizontal, knees 15° ±5°, spine neutral; hold both angles within ±5°. Start motionless with elbows straight and shoulders protracted, bar clear of floor. Row both ends simultaneously to light lower-sternum contact with elbows behind trunk; pause, then lower to full hang. Same stance/angles for 1–10 reps. Belt, chalk, and wrist wraps allowed. Straps, trunk rise, hip/knee drive, shrug-only rep, bounce, thigh support, and assistance prohibited.

Enter one recent Barbell Bench Press result and one recent EZ-Bar Bent-Over Row result

First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.

Related Tools

• EZ-Bar Bent-Over Row — View the individual EZ-Bar Bent-Over 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.
• Lat Pulldown (Strict) — 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.
• Cable Reverse Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Face Pull — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.