Bench vs Leverage Iso Row Strength Standards
Compare your bench press and leverage iso row against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. For the second exercise, complete strict leverage iso row repetitions through full range with a stable setup, controlled weight, and no assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs Leverage Iso Row Strength Standards
The paired standards below show what the bench press and leverage iso 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 / Leverage Iso Row in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Bench Press vs Leverage Iso 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Bench Press | 151 lb68.5 kg | 188 lb85.3 kg | 225 lb102.1 kg | 261 lb118.4 kg |
| Leverage Iso Row | 70 lb31.8 kg | 98 lb44.5 kg | 132 lb59.9 kg | 168 lb76.2 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Leverage Iso Row | 74 lb33.6 kg | 103 lb46.7 kg | 139 lb63 kg | 177 lb80.3 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| Leverage Iso Row | 78 lb35.4 kg | 109 lb49.4 kg | 146 lb66.2 kg | 186 lb84.4 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Leverage Iso Row | 81 lb36.7 kg | 114 lb51.7 kg | 153 lb69.4 kg | 195 lb88.5 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Leverage Iso Row | 85 lb38.6 kg | 119 lb54 kg | 160 lb72.6 kg | 203 lb92.1 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| Leverage Iso Row | 88 lb39.9 kg | 123 lb55.8 kg | 166 lb75.3 kg | 212 lb96.2 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| Leverage Iso Row | 92 lb41.7 kg | 128 lb58.1 kg | 173 lb78.5 kg | 220 lb99.8 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Leverage Iso Row | 95 lb43.1 kg | 133 lb60.3 kg | 179 lb81.2 kg | 228 lb103.4 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| Leverage Iso Row | 98 lb44.5 kg | 138 lb62.6 kg | 185 lb83.9 kg | 236 lb107 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| Leverage Iso Row | 102 lb46.3 kg | 142 lb64.4 kg | 191 lb86.6 kg | 244 lb110.7 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| Leverage Iso Row | 105 lb47.6 kg | 147 lb66.7 kg | 197 lb89.4 kg | 251 lb113.9 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| Leverage Iso Row | 108 lb49 kg | 151 lb68.5 kg | 203 lb92.1 kg | 259 lb117.5 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| Leverage Iso Row | 111 lb50.3 kg | 155 lb70.3 kg | 209 lb94.8 kg | 266 lb120.7 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Leverage Iso Row | 114 lb51.7 kg | 160 lb72.6 kg | 215 lb97.5 kg | 274 lb124.3 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| Leverage Iso Row | 117 lb53.1 kg | 164 lb74.4 kg | 221 lb100.2 kg | 281 lb127.5 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| Leverage Iso Row | 120 lb54.4 kg | 168 lb76.2 kg | 226 lb102.5 kg | 288 lb130.6 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Leverage Iso Row | 123 lb55.8 kg | 172 lb78 kg | 232 lb105.2 kg | 295 lb133.8 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| Leverage Iso Row | 126 lb57.2 kg | 176 lb79.8 kg | 237 lb107.5 kg | 302 lb137 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Leverage Iso Row | 129 lb58.5 kg | 180 lb81.6 kg | 243 lb110.2 kg | 309 lb140.2 kg |
Women’s Bench Press vs Leverage Iso 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Bench Press | 69 lb31.3 kg | 88 lb39.9 kg | 114 lb51.7 kg | 145 lb65.8 kg |
| Leverage Iso Row | 43 lb19.5 kg | 62 lb28.1 kg | 85 lb38.6 kg | 110 lb49.9 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| Leverage Iso Row | 46 lb20.9 kg | 66 lb29.9 kg | 90 lb40.8 kg | 117 lb53.1 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| Leverage Iso Row | 49 lb22.2 kg | 70 lb31.8 kg | 96 lb43.5 kg | 124 lb56.2 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Leverage Iso Row | 52 lb23.6 kg | 74 lb33.6 kg | 101 lb45.8 kg | 131 lb59.4 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Leverage Iso Row | 54 lb24.5 kg | 77 lb34.9 kg | 106 lb48.1 kg | 138 lb62.6 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Leverage Iso Row | 57 lb25.9 kg | 81 lb36.7 kg | 111 lb50.3 kg | 144 lb65.3 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| Leverage Iso Row | 60 lb27.2 kg | 85 lb38.6 kg | 116 lb52.6 kg | 150 lb68 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| Leverage Iso Row | 62 lb28.1 kg | 88 lb39.9 kg | 121 lb54.9 kg | 157 lb71.2 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Leverage Iso Row | 64 lb29 kg | 91 lb41.3 kg | 125 lb56.7 kg | 163 lb73.9 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| Leverage Iso Row | 67 lb30.4 kg | 95 lb43.1 kg | 130 lb59 kg | 169 lb76.7 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Leverage Iso Row | 69 lb31.3 kg | 98 lb44.5 kg | 134 lb60.8 kg | 174 lb78.9 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Leverage Iso Row | 71 lb32.2 kg | 101 lb45.8 kg | 139 lb63 kg | 180 lb81.6 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Leverage Iso Row | 74 lb33.6 kg | 105 lb47.6 kg | 143 lb64.9 kg | 186 lb84.4 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| Leverage Iso Row | 76 lb34.5 kg | 108 lb49 kg | 148 lb67.1 kg | 191 lb86.6 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Leverage Iso Row | 78 lb35.4 kg | 111 lb50.3 kg | 152 lb68.9 kg | 197 lb89.4 kg |
How Your Barbell Bench Press vs Leverage Iso 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
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)
For the most useful Barbell Bench Press vs Leverage Iso 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 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.
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 leverage iso row strength level
The leverage iso 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
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 bench press | Adjust bench press targets to exact bodyweight with the two-thirds rule. |
| Rate the leverage iso 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. |
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 Leverage Iso Row Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 42.2 kg at 120 lb and 78 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Leverage Iso Row standard minus the Bench Press standard: zero means equal, above zero means the Leverage Iso 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Bench Press and Leverage Iso 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.
At Elite, the difference is 15.9 kg at 100 lb and 28.5 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Leverage Iso Row standard minus the Bench Press standard: zero means equal, above zero means the Leverage Iso 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Bench Press and Leverage Iso Row Exercises Used by This Calculator
Valid results depend on using the specified bench press and leverage iso row technique and load convention. Use strict, repeatable Barbell Bench Press and Leverage Iso 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 Leverage Iso Row setup and load convention
The entered weight for strict Leverage Iso Row. Valid Leverage Iso Row reps. Row both handles through the station path toward the trunk, then return under control to the same arm-extension range and finish in a valid position that shows paired handle control, clear elbow drive, stable trunk or chest pad contact, and no one-arm leading, pad bounce, shrug-only pull, or curl drift. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Barbell Bench Press result and one recent Leverage Iso 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
- Leverage Iso Row — View the individual Leverage Iso Row standards and next strength-level target.
- Isolateral Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Plate Loaded 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.
- Low 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.