Barbell Bent-Over Row vs Weighted Chin-Up Strength Standards
Compare your bent-over row and weighted chin-up against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: added external weight only 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, supinated (underhand) grip on a straight bar or fixed pull-up bar. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Bent Over Row vs Weighted Chin-Up Strength Standards
These bodyweight tables place the barbell bent-over row and weighted chin-up 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 / Weighted Chin-Up, 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 Weighted Chin-Up 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 |
| Weighted Chin-Up | 30 lb13.6 kg | 60 lb27.2 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Bent-Over Row | 96 lb43.5 kg | 126 lb57.2 kg | 169 lb76.7 kg | 214 lb97.1 kg |
| Weighted Chin-Up | 33 lb14.8 kg | 65 lb29.5 kg | 98 lb44.3 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 |
| Weighted Chin-Up | 35 lb15.9 kg | 70 lb31.8 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Bent-Over Row | 106 lb48.1 kg | 138 lb62.6 kg | 186 lb84.4 kg | 236 lb107 kg |
| Weighted Chin-Up | 37 lb17 kg | 75 lb34 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Bent-Over Row | 111 lb50.3 kg | 144 lb65.3 kg | 194 lb88 kg | 246 lb111.6 kg |
| Weighted Chin-Up | 40 lb18.2 kg | 80 lb36.3 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Bent-Over Row | 115 lb52.2 kg | 150 lb68 kg | 202 lb91.6 kg | 256 lb116.1 kg |
| Weighted Chin-Up | 42 lb19.3 kg | 85 lb38.6 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Bent-Over Row | 120 lb54.4 kg | 156 lb70.8 kg | 210 lb95.3 kg | 266 lb120.7 kg |
| Weighted Chin-Up | 45 lb20.4 kg | 90 lb40.8 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Bent-Over Row | 124 lb56.2 kg | 162 lb73.5 kg | 218 lb98.9 kg | 276 lb125.2 kg |
| Weighted Chin-Up | 48 lb21.6 kg | 95 lb43.1 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Bent-Over Row | 128 lb58.1 kg | 168 lb76.2 kg | 226 lb102.5 kg | 286 lb129.7 kg |
| Weighted Chin-Up | 50 lb22.7 kg | 100 lb45.4 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Bent-Over Row | 133 lb60.3 kg | 173 lb78.5 kg | 233 lb105.7 kg | 295 lb133.8 kg |
| Weighted Chin-Up | 53 lb23.8 kg | 105 lb47.7 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Bent-Over Row | 137 lb62.1 kg | 179 lb81.2 kg | 240 lb108.9 kg | 304 lb137.9 kg |
| Weighted Chin-Up | 55 lb25 kg | 110 lb49.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Bent-Over Row | 141 lb64 kg | 184 lb83.5 kg | 248 lb112.5 kg | 313 lb142 kg |
| Weighted Chin-Up | 57 lb26.1 kg | 115 lb52.2 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Bent-Over Row | 145 lb65.8 kg | 189 lb85.7 kg | 255 lb115.7 kg | 323 lb146.5 kg |
| Weighted Chin-Up | 60 lb27.2 kg | 120 lb54.5 kg | 180 lb81.7 kg | 240 lb108.9 kg | |
| 250 lb113.4 kg | Bent-Over Row | 149 lb67.6 kg | 195 lb88.5 kg | 262 lb118.8 kg | 331 lb150.1 kg |
| Weighted Chin-Up | 63 lb28.4 kg | 125 lb56.7 kg | 188 lb85.1 kg | 250 lb113.4 kg | |
| 260 lb117.9 kg | Bent-Over Row | 153 lb69.4 kg | 200 lb90.7 kg | 269 lb122 kg | 340 lb154.2 kg |
| Weighted Chin-Up | 65 lb29.5 kg | 130 lb59 kg | 195 lb88.4 kg | 260 lb117.9 kg | |
| 270 lb122.5 kg | Bent-Over Row | 157 lb71.2 kg | 205 lb93 kg | 276 lb125.2 kg | 349 lb158.3 kg |
| Weighted Chin-Up | 68 lb30.6 kg | 135 lb61.3 kg | 203 lb91.9 kg | 270 lb122.5 kg | |
| 280 lb127 kg | Bent-Over Row | 161 lb73 kg | 210 lb95.3 kg | 282 lb127.9 kg | 357 lb161.9 kg |
| Weighted Chin-Up | 70 lb31.8 kg | 140 lb63.5 kg | 210 lb95.3 kg | 280 lb127 kg | |
| 290 lb131.5 kg | Bent-Over Row | 164 lb74.4 kg | 215 lb97.5 kg | 289 lb131.1 kg | 366 lb166 kg |
| Weighted Chin-Up | 72 lb32.9 kg | 145 lb65.8 kg | 217 lb98.6 kg | 290 lb131.5 kg | |
| 300 lb136.1 kg | Bent-Over Row | 168 lb76.2 kg | 220 lb99.8 kg | 296 lb134.3 kg | 374 lb169.6 kg |
| Weighted Chin-Up | 75 lb34 kg | 150 lb68.1 kg | 225 lb102.1 kg | 300 lb136.1 kg |
Women’s Bent-Over Row vs Weighted Chin-Up 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 |
| Weighted Chin-Up | 15 lb6.8 kg | 35 lb15.9 kg | 55 lb25 kg | 75 lb34.1 kg | |
| 110 lb49.9 kg | Bent-Over Row | 67 lb30.4 kg | 92 lb41.7 kg | 122 lb55.3 kg | 153 lb69.4 kg |
| Weighted Chin-Up | 17 lb7.5 kg | 39 lb17.5 kg | 61 lb27.4 kg | 83 lb37.4 kg | |
| 120 lb54.4 kg | Bent-Over Row | 72 lb32.7 kg | 97 lb44 kg | 129 lb58.5 kg | 162 lb73.5 kg |
| Weighted Chin-Up | 18 lb8.2 kg | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | |
| 130 lb59 kg | Bent-Over Row | 75 lb34 kg | 103 lb46.7 kg | 136 lb61.7 kg | 171 lb77.6 kg |
| Weighted Chin-Up | 20 lb8.9 kg | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | |
| 140 lb63.5 kg | Bent-Over Row | 79 lb35.8 kg | 108 lb49 kg | 143 lb64.9 kg | 180 lb81.6 kg |
| Weighted Chin-Up | 21 lb9.5 kg | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | |
| 150 lb68 kg | Bent-Over Row | 83 lb37.6 kg | 113 lb51.3 kg | 150 lb68 kg | 188 lb85.3 kg |
| Weighted Chin-Up | 22 lb10.2 kg | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | |
| 160 lb72.6 kg | Bent-Over Row | 87 lb39.5 kg | 118 lb53.5 kg | 157 lb71.2 kg | 196 lb88.9 kg |
| Weighted Chin-Up | 24 lb10.9 kg | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | |
| 170 lb77.1 kg | Bent-Over Row | 90 lb40.8 kg | 123 lb55.8 kg | 163 lb73.9 kg | 204 lb92.5 kg |
| Weighted Chin-Up | 25 lb11.6 kg | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | |
| 180 lb81.6 kg | Bent-Over Row | 94 lb42.6 kg | 128 lb58.1 kg | 169 lb76.7 kg | 212 lb96.2 kg |
| Weighted Chin-Up | 27 lb12.2 kg | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | |
| 190 lb86.2 kg | Bent-Over Row | 97 lb44 kg | 132 lb59.9 kg | 176 lb79.8 kg | 220 lb99.8 kg |
| Weighted Chin-Up | 29 lb12.9 kg | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | |
| 200 lb90.7 kg | Bent-Over Row | 101 lb45.8 kg | 137 lb62.1 kg | 182 lb82.6 kg | 228 lb103.4 kg |
| Weighted Chin-Up | 30 lb13.6 kg | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | |
| 210 lb95.3 kg | Bent-Over Row | 104 lb47.2 kg | 141 lb64 kg | 188 lb85.3 kg | 235 lb106.6 kg |
| Weighted Chin-Up | 32 lb14.3 kg | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | |
| 220 lb99.8 kg | Bent-Over Row | 107 lb48.5 kg | 146 lb66.2 kg | 194 lb88 kg | 243 lb110.2 kg |
| Weighted Chin-Up | 33 lb15 kg | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | |
| 230 lb104.3 kg | Bent-Over Row | 110 lb49.9 kg | 150 lb68 kg | 199 lb90.3 kg | 250 lb113.4 kg |
| Weighted Chin-Up | 34 lb15.6 kg | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | |
| 240 lb108.9 kg | Bent-Over Row | 114 lb51.7 kg | 155 lb70.3 kg | 205 lb93 kg | 257 lb116.6 kg |
| Weighted Chin-Up | 36 lb16.3 kg | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg |
How Your Bent Over Row vs Weighted Chin-Up Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
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 Weighted Chin-Up 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the weighted chin-up strength level
The individual Weighted Chin-Up calculator supplies sex-specific standards for estimated added external load divided by bodyweight. Novice through Elite and the stretch benchmark use the exact exercise-specific threshold export; bodyweight is not added to the entered load.
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.
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 weighted chin-up | Use the exercise-specific added-load-to-bodyweight thresholds directly without allometric rescaling. |
| 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 Weighted Chin-Up Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Bent-Over Row for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 37.7 kg at 120 lb and 33.5 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Chin-Up standard minus the Bent-Over Row standard: zero means equal, above zero means the Weighted Chin-Up 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 Weighted Chin-Up Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Bent-Over Row for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 30.8 kg at 100 lb and 34.9 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Chin-Up standard minus the Bent-Over Row standard: zero means equal, above zero means the Weighted Chin-Up 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 Weighted Chin-Up Exercises Used by This Calculator
Valid results depend on using the specified barbell bent-over row and weighted chin-up technique and load convention. Use strict, repeatable Bent Over Row and Weighted Chin-Up 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 Weighted Chin-Up setup and load convention
Bodyweight chin-up with external load attached via dip belt, vest, or equivalent. Supinated (underhand) grip on a straight bar or fixed pull-up bar. Start from a dead hang or controlled full extension at the bottom. Chin must clearly pass above the bar at the top of each rep. Full elbow extension at bottom and controlled lockout at top required. No kipping, swinging, or lower-body assistance. Consistent range of motion and technique assumed across tests. Total system load = bodyweight + external load. Raw execution only. No band-assisted or machine-assisted chin-ups. No partial range of motion reps. No kipping or momentum-based reps.
Enter one recent Bent Over Row result and one recent Weighted Chin-Up result
First lift: total barbell weight and 1–12 strict reps. Second lift: added external weight only 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.
- Weighted Chin-Up — View the individual Weighted Chin-Up standards and next strength-level target.
- 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 Cheat Curl — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Curl (Strict) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.