Bench vs EZ Bar Reverse Grip Row Strength Standards

Barbell Bench Press vs EZ-Bar Reverse-Grip Row Strength Standards

The paired standards below show what the bench press and ez-bar reverse-grip row each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.

Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Bench Press / EZ-Bar Reverse-Grip Row in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Bench Press vs EZ-Bar Reverse-Grip 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 Reverse-Grip 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 Reverse-Grip Row Result Is Calculated

Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.

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 Reverse-Grip 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

For bench press, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use 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 ez-bar reverse-grip row strength level

The ez-bar reverse-grip 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

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.

A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these standards.

Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.

How Men’s Barbell Bench Press and EZ-Bar Reverse-Grip Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the EZ-Bar Reverse-Grip Row standard minus the Bench Press standard: zero means equal, above zero means the EZ-Bar Reverse-Grip 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 Reverse-Grip Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the EZ-Bar Reverse-Grip Row standard minus the Bench Press standard: zero means equal, above zero means the EZ-Bar Reverse-Grip 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 Reverse-Grip Row Exercises Used by This Calculator

Compare like-for-like attempts by keeping the bench press and ez-bar reverse-grip row setup consistent with their individual rules. Use strict, repeatable Barbell Bench Press and EZ-Bar Reverse-Grip 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 Reverse-Grip 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 inner segments at 28–32 cm centers and palms 25–35° from full supination. Hinge until trunk is exactly 30° above horizontal, knees 15° ±5°, spine neutral; hold both within ±5°. Start motionless with elbows straight and shoulders protracted, bar clear of floor. Row simultaneously to light navel contact with elbows behind trunk; pause, then lower to full hang. Same setup 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 Reverse-Grip 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 Reverse-Grip Row — View the individual EZ-Bar Reverse-Grip 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.