Barbell Bent-Over Row vs One Arm Lat Pulldown Strength Standards

Bent Over Row vs One Arm Lat Pulldown Strength Standards

The paired standards below show what the barbell bent-over row and one arm lat pulldown 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 Bent-Over Row / One Arm Lat Pulldown in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Bent-Over Row vs One Arm Lat Pulldown 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 Bent-Over Row vs One Arm Lat Pulldown 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 Bent Over Row vs One Arm Lat Pulldown 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

A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.

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

Use recent Bent-Over Row and One Arm Lat Pulldown sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.

2. Find the barbell bent-over row strength level

For barbell bent-over 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.

The target rises more slowly than bodyweight so larger lifters are expected to row more without pound-for-pound scaling.

3. Find the one arm lat pulldown strength level

The standards use the sex-specific thresholds from the individual One Arm Lat Pulldown 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 larger lifters are expected to lift more without requiring strength to increase pound for pound.

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.

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

How Men’s Bent Over Row and One Arm Lat Pulldown Standards Differ

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

How Women’s Bent Over Row and One Arm Lat Pulldown Standards Differ

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

Bent Over Row and One Arm Lat Pulldown Exercises Used by This Calculator

Valid results depend on using the specified barbell bent-over row and one arm lat pulldown technique and load convention. Use strict, repeatable Bent Over Row and One Arm Lat Pulldown 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 Barbell Bent-Over Row setup and load convention

Barbell starts from a dead hang below the shoulders. Torso is hinged forward and remains roughly near-parallel to the floor. Knees are slightly bent, hips are hinged, and the spine stays neutral. Bar is pulled to the lower ribs or upper abdomen each rep. Arms extend fully at the bottom of each rep. No torso heaving, hip snap, or body English. Consistent torso angle and bar path are required across tests. No Pendlay rows, Yates rows, cheat rows, T-bar rows, Smith machine rows, machine rows, partial range variants, or equipped lifting standards. Estimated 1RM is calculated from the entered load and reps.

Use the One Arm Lat Pulldown setup and load convention

The selected cable resistance used by one arm at a time. Total reps across both arms combined. Pull one handle from overhead to a controlled side-of-chest finish, then return overhead without rowing low or twisting. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.

Enter one recent Bent Over Row result and one recent One Arm Lat Pulldown 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

• Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
• One Arm Lat Pulldown — View the individual One Arm Lat Pulldown standards and next strength-level target.
• Lat Pulldown (Strict) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Reverse Grip Lat Pulldown — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Close Grip Lat Pulldown — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Seated Cable Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.