Barbell Bent-Over Row vs Rope Straight Arm Pulldown Strength Standards
Compare your bent-over row and rope straight arm pulldown 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, bar is pulled to the lower ribs or upper abdomen each rep. For the second exercise, complete strict rope straight arm pulldown 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.
Bent Over Row vs Rope Straight Arm Pulldown Strength Standards
These bodyweight tables place the barbell bent-over row and rope straight arm pulldown 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 Bent-Over Row / Rope Straight Arm Pulldown, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Bent-Over Row vs Rope Straight Arm 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Bent-Over Row | 91 lb41.3 kg | 119 lb54 kg | 160 lb72.6 kg | 203 lb92.1 kg |
| Rope Straight Arm Pulldown | 45 lb20.4 kg | 68 lb30.8 kg | 95 lb43.1 kg | 124 lb56.2 kg | |
| 130 lb59 kg | Bent-Over Row | 96 lb43.5 kg | 126 lb57.2 kg | 169 lb76.7 kg | 214 lb97.1 kg |
| Rope Straight Arm Pulldown | 47 lb21.3 kg | 71 lb32.2 kg | 100 lb45.4 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Bent-Over Row | 101 lb45.8 kg | 132 lb59.9 kg | 178 lb80.7 kg | 225 lb102.1 kg |
| Rope Straight Arm Pulldown | 50 lb22.7 kg | 75 lb34 kg | 105 lb47.6 kg | 137 lb62.1 kg | |
| 150 lb68 kg | Bent-Over Row | 106 lb48.1 kg | 138 lb62.6 kg | 186 lb84.4 kg | 236 lb107 kg |
| Rope Straight Arm Pulldown | 52 lb23.6 kg | 79 lb35.8 kg | 110 lb49.9 kg | 144 lb65.3 kg | |
| 160 lb72.6 kg | Bent-Over Row | 111 lb50.3 kg | 144 lb65.3 kg | 194 lb88 kg | 246 lb111.6 kg |
| Rope Straight Arm Pulldown | 54 lb24.5 kg | 82 lb37.2 kg | 115 lb52.2 kg | 150 lb68 kg | |
| 170 lb77.1 kg | Bent-Over Row | 115 lb52.2 kg | 150 lb68 kg | 202 lb91.6 kg | 256 lb116.1 kg |
| Rope Straight Arm Pulldown | 57 lb25.9 kg | 85 lb38.6 kg | 120 lb54.4 kg | 156 lb70.8 kg | |
| 180 lb81.6 kg | Bent-Over Row | 120 lb54.4 kg | 156 lb70.8 kg | 210 lb95.3 kg | 266 lb120.7 kg |
| Rope Straight Arm Pulldown | 59 lb26.8 kg | 89 lb40.4 kg | 124 lb56.2 kg | 162 lb73.5 kg | |
| 190 lb86.2 kg | Bent-Over Row | 124 lb56.2 kg | 162 lb73.5 kg | 218 lb98.9 kg | 276 lb125.2 kg |
| Rope Straight Arm Pulldown | 61 lb27.7 kg | 92 lb41.7 kg | 129 lb58.5 kg | 168 lb76.2 kg | |
| 200 lb90.7 kg | Bent-Over Row | 128 lb58.1 kg | 168 lb76.2 kg | 226 lb102.5 kg | 286 lb129.7 kg |
| Rope Straight Arm Pulldown | 63 lb28.6 kg | 95 lb43.1 kg | 133 lb60.3 kg | 174 lb78.9 kg | |
| 210 lb95.3 kg | Bent-Over Row | 133 lb60.3 kg | 173 lb78.5 kg | 233 lb105.7 kg | 295 lb133.8 kg |
| Rope Straight Arm Pulldown | 65 lb29.5 kg | 98 lb44.5 kg | 138 lb62.6 kg | 180 lb81.6 kg | |
| 220 lb99.8 kg | Bent-Over Row | 137 lb62.1 kg | 179 lb81.2 kg | 240 lb108.9 kg | 304 lb137.9 kg |
| Rope Straight Arm Pulldown | 67 lb30.4 kg | 101 lb45.8 kg | 142 lb64.4 kg | 185 lb83.9 kg | |
| 230 lb104.3 kg | Bent-Over Row | 141 lb64 kg | 184 lb83.5 kg | 248 lb112.5 kg | 313 lb142 kg |
| Rope Straight Arm Pulldown | 69 lb31.3 kg | 104 lb47.2 kg | 147 lb66.7 kg | 191 lb86.6 kg | |
| 240 lb108.9 kg | Bent-Over Row | 145 lb65.8 kg | 189 lb85.7 kg | 255 lb115.7 kg | 323 lb146.5 kg |
| Rope Straight Arm Pulldown | 71 lb32.2 kg | 108 lb49 kg | 151 lb68.5 kg | 196 lb88.9 kg | |
| 250 lb113.4 kg | Bent-Over Row | 149 lb67.6 kg | 195 lb88.5 kg | 262 lb118.8 kg | 331 lb150.1 kg |
| Rope Straight Arm Pulldown | 73 lb33.1 kg | 110 lb49.9 kg | 155 lb70.3 kg | 202 lb91.6 kg | |
| 260 lb117.9 kg | Bent-Over Row | 153 lb69.4 kg | 200 lb90.7 kg | 269 lb122 kg | 340 lb154.2 kg |
| Rope Straight Arm Pulldown | 75 lb34 kg | 113 lb51.3 kg | 159 lb72.1 kg | 207 lb93.9 kg | |
| 270 lb122.5 kg | Bent-Over Row | 157 lb71.2 kg | 205 lb93 kg | 276 lb125.2 kg | 349 lb158.3 kg |
| Rope Straight Arm Pulldown | 77 lb34.9 kg | 116 lb52.6 kg | 163 lb73.9 kg | 212 lb96.2 kg | |
| 280 lb127 kg | Bent-Over Row | 161 lb73 kg | 210 lb95.3 kg | 282 lb127.9 kg | 357 lb161.9 kg |
| Rope Straight Arm Pulldown | 79 lb35.8 kg | 119 lb54 kg | 167 lb75.7 kg | 218 lb98.9 kg | |
| 290 lb131.5 kg | Bent-Over Row | 164 lb74.4 kg | 215 lb97.5 kg | 289 lb131.1 kg | 366 lb166 kg |
| Rope Straight Arm Pulldown | 81 lb36.7 kg | 122 lb55.3 kg | 171 lb77.6 kg | 223 lb101.2 kg | |
| 300 lb136.1 kg | Bent-Over Row | 168 lb76.2 kg | 220 lb99.8 kg | 296 lb134.3 kg | 374 lb169.6 kg |
| Rope Straight Arm Pulldown | 83 lb37.6 kg | 125 lb56.7 kg | 175 lb79.4 kg | 228 lb103.4 kg |
Women’s Bent-Over Row vs Rope Straight Arm 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Bent-Over Row | 63 lb28.6 kg | 86 lb39 kg | 114 lb51.7 kg | 143 lb64.9 kg |
| Rope Straight Arm Pulldown | 24 lb10.9 kg | 38 lb17.2 kg | 56 lb25.4 kg | 74 lb33.6 kg | |
| 110 lb49.9 kg | Bent-Over Row | 67 lb30.4 kg | 92 lb41.7 kg | 122 lb55.3 kg | 153 lb69.4 kg |
| Rope Straight Arm Pulldown | 26 lb11.8 kg | 41 lb18.6 kg | 59 lb26.8 kg | 79 lb35.8 kg | |
| 120 lb54.4 kg | Bent-Over Row | 72 lb32.7 kg | 97 lb44 kg | 129 lb58.5 kg | 162 lb73.5 kg |
| Rope Straight Arm Pulldown | 28 lb12.7 kg | 43 lb19.5 kg | 63 lb28.6 kg | 84 lb38.1 kg | |
| 130 lb59 kg | Bent-Over Row | 75 lb34 kg | 103 lb46.7 kg | 136 lb61.7 kg | 171 lb77.6 kg |
| Rope Straight Arm Pulldown | 29 lb13.2 kg | 45 lb20.4 kg | 66 lb29.9 kg | 88 lb39.9 kg | |
| 140 lb63.5 kg | Bent-Over Row | 79 lb35.8 kg | 108 lb49 kg | 143 lb64.9 kg | 180 lb81.6 kg |
| Rope Straight Arm Pulldown | 31 lb14.1 kg | 48 lb21.8 kg | 70 lb31.8 kg | 93 lb42.2 kg | |
| 150 lb68 kg | Bent-Over Row | 83 lb37.6 kg | 113 lb51.3 kg | 150 lb68 kg | 188 lb85.3 kg |
| Rope Straight Arm Pulldown | 32 lb14.5 kg | 50 lb22.7 kg | 73 lb33.1 kg | 97 lb44 kg | |
| 160 lb72.6 kg | Bent-Over Row | 87 lb39.5 kg | 118 lb53.5 kg | 157 lb71.2 kg | 196 lb88.9 kg |
| Rope Straight Arm Pulldown | 33 lb15 kg | 52 lb23.6 kg | 76 lb34.5 kg | 101 lb45.8 kg | |
| 170 lb77.1 kg | Bent-Over Row | 90 lb40.8 kg | 123 lb55.8 kg | 163 lb73.9 kg | 204 lb92.5 kg |
| Rope Straight Arm Pulldown | 35 lb15.9 kg | 54 lb24.5 kg | 79 lb35.8 kg | 105 lb47.6 kg | |
| 180 lb81.6 kg | Bent-Over Row | 94 lb42.6 kg | 128 lb58.1 kg | 169 lb76.7 kg | 212 lb96.2 kg |
| Rope Straight Arm Pulldown | 36 lb16.3 kg | 56 lb25.4 kg | 82 lb37.2 kg | 110 lb49.9 kg | |
| 190 lb86.2 kg | Bent-Over Row | 97 lb44 kg | 132 lb59.9 kg | 176 lb79.8 kg | 220 lb99.8 kg |
| Rope Straight Arm Pulldown | 37 lb16.8 kg | 59 lb26.8 kg | 85 lb38.6 kg | 114 lb51.7 kg | |
| 200 lb90.7 kg | Bent-Over Row | 101 lb45.8 kg | 137 lb62.1 kg | 182 lb82.6 kg | 228 lb103.4 kg |
| Rope Straight Arm Pulldown | 39 lb17.7 kg | 61 lb27.7 kg | 88 lb39.9 kg | 118 lb53.5 kg | |
| 210 lb95.3 kg | Bent-Over Row | 104 lb47.2 kg | 141 lb64 kg | 188 lb85.3 kg | 235 lb106.6 kg |
| Rope Straight Arm Pulldown | 40 lb18.1 kg | 63 lb28.6 kg | 91 lb41.3 kg | 121 lb54.9 kg | |
| 220 lb99.8 kg | Bent-Over Row | 107 lb48.5 kg | 146 lb66.2 kg | 194 lb88 kg | 243 lb110.2 kg |
| Rope Straight Arm Pulldown | 41 lb18.6 kg | 65 lb29.5 kg | 94 lb42.6 kg | 125 lb56.7 kg | |
| 230 lb104.3 kg | Bent-Over Row | 110 lb49.9 kg | 150 lb68 kg | 199 lb90.3 kg | 250 lb113.4 kg |
| Rope Straight Arm Pulldown | 43 lb19.5 kg | 66 lb29.9 kg | 97 lb44 kg | 129 lb58.5 kg | |
| 240 lb108.9 kg | Bent-Over Row | 114 lb51.7 kg | 155 lb70.3 kg | 205 lb93 kg | 257 lb116.6 kg |
| Rope Straight Arm Pulldown | 44 lb20 kg | 68 lb30.8 kg | 100 lb45.4 kg | 133 lb60.3 kg |
How Your Bent Over Row vs Rope Straight Arm Pulldown 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
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)
Set quality matters for this Bent Over Row vs Rope Straight Arm Pulldown comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the rope straight arm pulldown strength level
The rope straight arm pulldown 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.
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.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the bent-over row | Use total-barbell estimated max and adjust targets with the two-thirds rule. |
| Rate the rope straight arm pulldown | 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Bent Over Row and Rope Straight Arm Pulldown 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.
Across 120–300 lb bodyweight, the Elite gap changes from 35.9 to 66.2 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Rope Straight Arm Pulldown standard minus the Bent-Over Row standard: zero means equal, above zero means the Rope Straight Arm 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Bent Over Row and Rope Straight Arm Pulldown Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
31.3 → 56.3 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 Rope Straight Arm Pulldown standard minus the Bent-Over Row standard: zero means equal, above zero means the Rope Straight Arm 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Bent Over Row and Rope Straight Arm Pulldown Exercises Used by This Calculator
The calculator expects repeatable barbell bent-over row and rope straight arm pulldown results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Bent Over Row and Rope Straight Arm 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 Rope Straight Arm Pulldown setup and load convention
The entered weight for strict Rope Straight Arm Pulldown. Valid Rope Straight Arm Pulldown reps. The movement must follow the defined Rope Straight Arm Pulldown path: rope attachment is pulled from overhead or high-cable start to a controlled hip/thigh-area finish with elbows mostly fixed and finish with A valid finish requires the defined end position for Rope Straight Arm Pulldown, visible control of the weight, and no assistance or substituted exercise style. 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 Rope Straight Arm 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.
- Rope Straight Arm Pulldown — View the individual Rope Straight Arm Pulldown standards and next strength-level target.
- Straight Arm Pulldown — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Pull Over — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Plate Loaded Pullover — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Pullover — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.