Barbell Bent-Over Row vs Shotgun Row Strength Standards

Bent Over Row vs Shotgun Row Strength Standards

These bodyweight tables place the barbell bent-over row and shotgun row 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 / Shotgun Row, 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 Shotgun 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 Bent-Over Row vs Shotgun 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 Bent Over Row vs Shotgun Row 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

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 Bent Over Row vs Shotgun 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 barbell bent-over row strength level

The standards use the sex-specific total-barbell thresholds from the individual 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.

This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.

3. Find the shotgun row strength level

The shotgun 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.

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

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.

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.

Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.

How Men’s Bent Over Row and Shotgun Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Shotgun Row standard minus the Bent-Over Row standard: zero means equal, above zero means the Shotgun Row 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 Shotgun Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Shotgun Row standard minus the Bent-Over Row standard: zero means equal, above zero means the Shotgun Row 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 Shotgun Row Exercises Used by This Calculator

For a useful comparison, perform a strict barbell bent-over row and a strict shotgun row using the setup and load rules below. Use strict, repeatable Bent Over Row and Shotgun 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 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 Shotgun Row setup and load convention

The entered weight for strict Shotgun Row. Valid Shotgun Row reps. Row the handle toward the trunk along the shotgun-row path while resisting rotation, then return under control to the same reach and finish in a valid position that shows clear elbow drive and trunk control without twisting the body, yanking the stack, turning it into a low row, or shortening the reach. 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 Shotgun 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

• Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
• Shotgun Row — View the individual Shotgun Row standards and next strength-level target.
• Seated One Arm Cable Row — 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.
• Standing Cable Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Cable Rope Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.