Bench vs Machine High Row Strength Standards
Compare your bench press and machine high 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: total barbell weight and 1–12 strict reps. Second lift: selected or machine-indicated resistance 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, row through the high-row path without low-row substitution, pulldown substitution, shortened stretch, chest-pad drift, body swing, or stack bounce. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs Machine High Row Strength Standards
Use these tables to compare the estimated one-rep max required for the bench press and machine high 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 Bench Press / Machine High Row, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Bench Press vs Machine High 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 |
| Machine High Row | 73 lb33.1 kg | 104 lb47.2 kg | 140 lb63.5 kg | 179 lb81.2 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Machine High Row | 77 lb34.9 kg | 109 lb49.4 kg | 148 lb67.1 kg | 189 lb85.7 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| Machine High Row | 81 lb36.7 kg | 115 lb52.2 kg | 155 lb70.3 kg | 198 lb89.8 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Machine High Row | 85 lb38.6 kg | 120 lb54.4 kg | 162 lb73.5 kg | 208 lb94.3 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Machine High Row | 88 lb39.9 kg | 126 lb57.2 kg | 169 lb76.7 kg | 217 lb98.4 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| Machine High Row | 92 lb41.7 kg | 131 lb59.4 kg | 176 lb79.8 kg | 226 lb102.5 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| Machine High Row | 95 lb43.1 kg | 136 lb61.7 kg | 183 lb83 kg | 234 lb106.1 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Machine High Row | 99 lb44.9 kg | 141 lb64 kg | 190 lb86.2 kg | 243 lb110.2 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| Machine High Row | 102 lb46.3 kg | 146 lb66.2 kg | 197 lb89.4 kg | 251 lb113.9 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| Machine High Row | 106 lb48.1 kg | 151 lb68.5 kg | 203 lb92.1 kg | 260 lb117.9 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| Machine High Row | 109 lb49.4 kg | 155 lb70.3 kg | 210 lb95.3 kg | 268 lb121.6 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| Machine High Row | 112 lb50.8 kg | 160 lb72.6 kg | 216 lb98 kg | 276 lb125.2 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| Machine High Row | 116 lb52.6 kg | 165 lb74.8 kg | 222 lb100.7 kg | 284 lb128.8 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Machine High Row | 119 lb54 kg | 169 lb76.7 kg | 228 lb103.4 kg | 292 lb132.4 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| Machine High Row | 122 lb55.3 kg | 174 lb78.9 kg | 234 lb106.1 kg | 300 lb136.1 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| Machine High Row | 125 lb56.7 kg | 178 lb80.7 kg | 240 lb108.9 kg | 307 lb139.3 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Machine High Row | 128 lb58.1 kg | 183 lb83 kg | 246 lb111.6 kg | 315 lb142.9 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| Machine High Row | 131 lb59.4 kg | 187 lb84.8 kg | 252 lb114.3 kg | 322 lb146.1 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Machine High Row | 134 lb60.8 kg | 191 lb86.6 kg | 258 lb117 kg | 329 lb149.2 kg |
Women’s Bench Press vs Machine High 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 |
| Machine High Row | 37 lb16.8 kg | 57 lb25.9 kg | 80 lb36.3 kg | 105 lb47.6 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| Machine High Row | 39 lb17.7 kg | 61 lb27.7 kg | 85 lb38.6 kg | 112 lb50.8 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| Machine High Row | 41 lb18.6 kg | 65 lb29.5 kg | 90 lb40.8 kg | 119 lb54 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Machine High Row | 44 lb20 kg | 68 lb30.8 kg | 95 lb43.1 kg | 125 lb56.7 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Machine High Row | 46 lb20.9 kg | 72 lb32.7 kg | 100 lb45.4 kg | 132 lb59.9 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Machine High Row | 48 lb21.8 kg | 75 lb34 kg | 105 lb47.6 kg | 138 lb62.6 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| Machine High Row | 50 lb22.7 kg | 78 lb35.4 kg | 110 lb49.9 kg | 144 lb65.3 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| Machine High Row | 52 lb23.6 kg | 82 lb37.2 kg | 114 lb51.7 kg | 150 lb68 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Machine High Row | 54 lb24.5 kg | 85 lb38.6 kg | 119 lb54 kg | 156 lb70.8 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| Machine High Row | 56 lb25.4 kg | 88 lb39.9 kg | 123 lb55.8 kg | 162 lb73.5 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Machine High Row | 58 lb26.3 kg | 91 lb41.3 kg | 127 lb57.6 kg | 167 lb75.7 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Machine High Row | 60 lb27.2 kg | 94 lb42.6 kg | 131 lb59.4 kg | 173 lb78.5 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Machine High Row | 62 lb28.1 kg | 97 lb44 kg | 136 lb61.7 kg | 178 lb80.7 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| Machine High Row | 64 lb29 kg | 100 lb45.4 kg | 140 lb63.5 kg | 184 lb83.5 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Machine High Row | 66 lb29.9 kg | 103 lb46.7 kg | 144 lb65.3 kg | 189 lb85.7 kg |
How Your Barbell Bench Press vs Machine High Row Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
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 Machine High 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the machine high row strength level
For machine high row, 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.
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
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 bench press | Adjust bench press targets to exact bodyweight with the two-thirds rule. |
| Rate the machine high row | Adjust machine high row targets to exact bodyweight with the two-thirds rule while preserving indicated machine resistance. |
| 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. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Barbell Bench Press and Machine High Row Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
37.2 → 69 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine High Row standard minus the Bench Press standard: zero means equal, above zero means the Machine High 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 Machine High Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
18.2 → 32.2 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine High Row standard minus the Bench Press standard: zero means equal, above zero means the Machine High 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 Machine High Row Exercises Used by This Calculator
The calculator expects repeatable bench press and machine high row results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Barbell Bench Press and Machine High 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 Machine High Row setup and load convention
The selected or machine-indicated resistance used for the high row. Valid high-row machine reps. Row through the high-row path without low-row substitution, pulldown substitution, shortened stretch, chest-pad drift, body swing, or stack bounce. 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 Machine High Row result
First lift: total barbell weight and 1–12 strict reps. Second lift: selected or machine-indicated resistance and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Machine High Row — View the individual Machine High Row standards and next strength-level target.
- Machine Seated 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.
- Low 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.
- One Arm Dumbbell Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.