Barbell Bent-Over Row vs Standing Strict Barbell Overhead Press Strength Standards

Bent Over Row vs Standing Overhead Press Strength Standards

These bodyweight tables place the barbell bent-over row and standing overhead press 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 / Standing Overhead Press, 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 Standing Overhead Press 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 Standing Overhead Press 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 Standing Overhead Press 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 Bent Over Row vs Standing Overhead Press 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

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.

Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.

3. Find the standing overhead press strength level

The standing overhead 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.

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

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.

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.

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 Bent Over Row and Standing Overhead Press Standards Differ

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

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

For a useful comparison, perform a strict barbell bent-over row and a strict standing overhead press using the setup and load rules below. Use strict, repeatable Bent Over Row and Standing Overhead Press 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.

Enter total barbell load and press without leg drive

Enter total barbell weight including the bar and plates. Keep the feet planted and torso upright, start at the shoulders, and finish at full elbow lockout. Do not count knee dip, leg drive, excessive layback, push press, split press, seated press, partial reps, or dumbbell and machine variations.

Enter one recent Bent Over Row result and one recent Standing Overhead Press result

First lift: total barbell weight and 1–12 strict reps. Second lift: total barbell weight including bar and plates 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.
• Standing Strict Barbell Overhead Press — View the individual Standing Overhead Press standards and next strength-level target.
• Arnold Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Axle Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Bench Pull — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Clean And Jerk — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.