Pendlay Row vs Bent Over Row Strength Standards
Compare your Pendlay row and bent-over row against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the total barbell weight for both rows. Use a strict Pendlay row from a complete floor reset on every rep and a strict unsupported barbell bent-over row with a fixed hinge and controlled touch to the torso. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Pendlay Row vs Bent Over Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Pendlay row and bent-over row to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your Pendlay row and bent-over row.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Pendlay Row / Bent-Over Row, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Pendlay Row vs Bent-Over Row Standards
How to read the table: The first number is Pendlay Row; the second is Bent-Over Row. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 63 / 91 lb 28.6 / 41.3 kg | 98 / 119 lb 44.5 / 54 kg | 133 / 160 lb 60.3 / 72.6 kg | 168 / 203 lb 76.2 / 92.1 kg |
| 130 lb 59 kg | 67 / 96 lb 30.4 / 43.5 kg | 103 / 126 lb 46.7 / 57.2 kg | 141 / 169 lb 64 / 76.7 kg | 177 / 214 lb 80.3 / 97.1 kg |
| 140 lb 63.5 kg | 70 / 101 lb 31.8 / 45.8 kg | 109 / 132 lb 49.4 / 59.9 kg | 148 / 178 lb 67.1 / 80.7 kg | 186 / 225 lb 84.4 / 102.1 kg |
| 150 lb 68 kg | 73 / 106 lb 33.1 / 48.1 kg | 114 / 138 lb 51.7 / 62.6 kg | 155 / 186 lb 70.3 / 84.4 kg | 195 / 236 lb 88.5 / 107 kg |
| 160 lb 72.6 kg | 77 / 111 lb 34.9 / 50.3 kg | 119 / 144 lb 54 / 65.3 kg | 161 / 194 lb 73 / 88 kg | 203 / 246 lb 92.1 / 111.6 kg |
| 170 lb 77.1 kg | 80 / 115 lb 36.3 / 52.2 kg | 123 / 150 lb 55.8 / 68 kg | 168 / 202 lb 76.2 / 91.6 kg | 212 / 256 lb 96.2 / 116.1 kg |
| 180 lb 81.6 kg | 83 / 120 lb 37.6 / 54.4 kg | 128 / 156 lb 58.1 / 70.8 kg | 175 / 210 lb 79.4 / 95.3 kg | 220 / 266 lb 99.8 / 120.7 kg |
| 190 lb 86.2 kg | 86 / 124 lb 39 / 56.2 kg | 133 / 162 lb 60.3 / 73.5 kg | 181 / 218 lb 82.1 / 98.9 kg | 228 / 276 lb 103.4 / 125.2 kg |
| 200 lb 90.7 kg | 89 / 128 lb 40.4 / 58.1 kg | 138 / 168 lb 62.6 / 76.2 kg | 187 / 226 lb 84.8 / 102.5 kg | 236 / 286 lb 107 / 129.7 kg |
| 210 lb 95.3 kg | 92 / 133 lb 41.7 / 60.3 kg | 142 / 173 lb 64.4 / 78.5 kg | 193 / 233 lb 87.5 / 105.7 kg | 244 / 295 lb 110.7 / 133.8 kg |
| 220 lb 99.8 kg | 95 / 137 lb 43.1 / 62.1 kg | 147 / 179 lb 66.7 / 81.2 kg | 200 / 240 lb 90.7 / 108.9 kg | 251 / 304 lb 113.9 / 137.9 kg |
| 230 lb 104.3 kg | 98 / 141 lb 44.5 / 64 kg | 151 / 184 lb 68.5 / 83.5 kg | 206 / 248 lb 93.4 / 112.5 kg | 259 / 313 lb 117.5 / 142 kg |
| 240 lb 108.9 kg | 100 / 145 lb 45.4 / 65.8 kg | 155 / 189 lb 70.3 / 85.7 kg | 212 / 255 lb 96.2 / 115.7 kg | 266 / 323 lb 120.7 / 146.5 kg |
| 250 lb 113.4 kg | 103 / 149 lb 46.7 / 67.6 kg | 160 / 195 lb 72.6 / 88.5 kg | 217 / 262 lb 98.4 / 118.8 kg | 274 / 331 lb 124.3 / 150.1 kg |
| 260 lb 117.9 kg | 106 / 153 lb 48.1 / 69.4 kg | 164 / 200 lb 74.4 / 90.7 kg | 223 / 269 lb 101.2 / 122 kg | 281 / 340 lb 127.5 / 154.2 kg |
| 270 lb 122.5 kg | 109 / 157 lb 49.4 / 71.2 kg | 168 / 205 lb 76.2 / 93 kg | 229 / 276 lb 103.9 / 125.2 kg | 288 / 349 lb 130.6 / 158.3 kg |
| 280 lb 127 kg | 111 / 161 lb 50.3 / 73 kg | 172 / 210 lb 78 / 95.3 kg | 234 / 282 lb 106.1 / 127.9 kg | 295 / 357 lb 133.8 / 161.9 kg |
| 290 lb 131.5 kg | 114 / 164 lb 51.7 / 74.4 kg | 176 / 215 lb 79.8 / 97.5 kg | 240 / 289 lb 108.9 / 131.1 kg | 302 / 366 lb 137 / 166 kg |
| 300 lb 136.1 kg | 117 / 168 lb 53.1 / 76.2 kg | 180 / 220 lb 81.6 / 99.8 kg | 245 / 296 lb 111.1 / 134.3 kg | 309 / 374 lb 140.2 / 169.6 kg |
Women’s Pendlay Row vs Bent-Over Row Standards
How to read the table: The first number is Pendlay Row; the second is Bent-Over Row. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 40 / 63 lb 18.1 / 28.6 kg | 63 / 86 lb 28.6 / 39 kg | 86 / 114 lb 39 / 51.7 kg | 109 / 143 lb 49.4 / 64.9 kg |
| 110 lb 49.9 kg | 43 / 67 lb 19.5 / 30.4 kg | 67 / 92 lb 30.4 / 41.7 kg | 92 / 122 lb 41.7 / 55.3 kg | 116 / 153 lb 52.6 / 69.4 kg |
| 120 lb 54.4 kg | 46 / 72 lb 20.9 / 32.7 kg | 72 / 97 lb 32.7 / 44 kg | 97 / 129 lb 44 / 58.5 kg | 123 / 162 lb 55.8 / 73.5 kg |
| 130 lb 59 kg | 48 / 75 lb 21.8 / 34 kg | 75 / 103 lb 34 / 46.7 kg | 103 / 136 lb 46.7 / 61.7 kg | 130 / 171 lb 59 / 77.6 kg |
| 140 lb 63.5 kg | 51 / 79 lb 23.1 / 35.8 kg | 79 / 108 lb 35.8 / 49 kg | 108 / 143 lb 49 / 64.9 kg | 137 / 180 lb 62.1 / 81.6 kg |
| 150 lb 68 kg | 53 / 83 lb 24 / 37.6 kg | 83 / 113 lb 37.6 / 51.3 kg | 113 / 150 lb 51.3 / 68 kg | 143 / 188 lb 64.9 / 85.3 kg |
| 160 lb 72.6 kg | 55 / 87 lb 24.9 / 39.5 kg | 87 / 118 lb 39.5 / 53.5 kg | 118 / 157 lb 53.5 / 71.2 kg | 149 / 196 lb 67.6 / 88.9 kg |
| 170 lb 77.1 kg | 58 / 90 lb 26.3 / 40.8 kg | 90 / 123 lb 40.8 / 55.8 kg | 123 / 163 lb 55.8 / 73.9 kg | 155 / 204 lb 70.3 / 92.5 kg |
| 180 lb 81.6 kg | 60 / 94 lb 27.2 / 42.6 kg | 94 / 128 lb 42.6 / 58.1 kg | 128 / 169 lb 58.1 / 76.7 kg | 161 / 212 lb 73 / 96.2 kg |
| 190 lb 86.2 kg | 62 / 97 lb 28.1 / 44 kg | 97 / 132 lb 44 / 59.9 kg | 132 / 176 lb 59.9 / 79.8 kg | 167 / 220 lb 75.7 / 99.8 kg |
| 200 lb 90.7 kg | 64 / 101 lb 29 / 45.8 kg | 101 / 137 lb 45.8 / 62.1 kg | 137 / 182 lb 62.1 / 82.6 kg | 173 / 228 lb 78.5 / 103.4 kg |
| 210 lb 95.3 kg | 66 / 104 lb 29.9 / 47.2 kg | 104 / 141 lb 47.2 / 64 kg | 141 / 188 lb 64 / 85.3 kg | 179 / 235 lb 81.2 / 106.6 kg |
| 220 lb 99.8 kg | 68 / 107 lb 30.8 / 48.5 kg | 107 / 146 lb 48.5 / 66.2 kg | 146 / 194 lb 66.2 / 88 kg | 185 / 243 lb 83.9 / 110.2 kg |
| 230 lb 104.3 kg | 70 / 110 lb 31.8 / 49.9 kg | 110 / 150 lb 49.9 / 68 kg | 150 / 199 lb 68 / 90.3 kg | 190 / 250 lb 86.2 / 113.4 kg |
| 240 lb 108.9 kg | 73 / 114 lb 33.1 / 51.7 kg | 114 / 155 lb 51.7 / 70.3 kg | 155 / 205 lb 70.3 / 93 kg | 196 / 257 lb 88.9 / 116.6 kg |
How Your Pendlay Row vs Bent Over Row Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the Pendlay row strength level
The Pendlay row standards use the exercise-specific targets from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to row more total barbell weight without requiring strength to increase pound for pound.
3. Find the bent-over row strength level
The bent-over row standards use the exercise-specific targets from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to row more total barbell weight without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 Pendlay row | Adjust Pendlay row targets to exact bodyweight with the two-thirds rule. |
| Rate the bent-over row | Adjust bent-over row targets to exact bodyweight with the two-thirds 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. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Pendlay Row and Bent Over Row Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the bent-over row standard is higher; below zero means the Pendlay row standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
15.9 → 29.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the bent-over row standard minus the Pendlay row standard. A plus sign means the bent-over row standard is higher. A minus sign means the Pendlay row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +28 lb +12.7 kg | +21 lb +9.5 kg | +27 lb +12.3 kg | +35 lb +15.9 kg |
| 130 lb 59 kg | +29 lb +13.1 kg | +23 lb +10.5 kg | +28 lb +12.7 kg | +37 lb +16.8 kg |
| 140 lb 63.5 kg | +31 lb +14 kg | +23 lb +10.5 kg | +30 lb +13.6 kg | +39 lb +17.7 kg |
| 150 lb 68 kg | +33 lb +15 kg | +24 lb +10.9 kg | +31 lb +14.1 kg | +41 lb +18.5 kg |
| 160 lb 72.6 kg | +34 lb +15.4 kg | +25 lb +11.3 kg | +33 lb +15 kg | +43 lb +19.5 kg |
| 170 lb 77.1 kg | +35 lb +15.9 kg | +27 lb +12.2 kg | +34 lb +15.4 kg | +44 lb +19.9 kg |
| 180 lb 81.6 kg | +37 lb +16.8 kg | +28 lb +12.7 kg | +35 lb +15.9 kg | +46 lb +20.9 kg |
| 190 lb 86.2 kg | +38 lb +17.2 kg | +29 lb +13.2 kg | +37 lb +16.8 kg | +48 lb +21.8 kg |
| 200 lb 90.7 kg | +39 lb +17.7 kg | +30 lb +13.6 kg | +39 lb +17.7 kg | +50 lb +22.7 kg |
| 210 lb 95.3 kg | +41 lb +18.6 kg | +31 lb +14.1 kg | +40 lb +18.2 kg | +51 lb +23.1 kg |
| 220 lb 99.8 kg | +42 lb +19 kg | +32 lb +14.5 kg | +40 lb +18.2 kg | +53 lb +24 kg |
| 230 lb 104.3 kg | +43 lb +19.5 kg | +33 lb +15 kg | +42 lb +19.1 kg | +54 lb +24.5 kg |
| 240 lb 108.9 kg | +45 lb +20.4 kg | +34 lb +15.4 kg | +43 lb +19.5 kg | +57 lb +25.8 kg |
| 250 lb 113.4 kg | +46 lb +20.9 kg | +35 lb +15.9 kg | +45 lb +20.4 kg | +57 lb +25.8 kg |
| 260 lb 117.9 kg | +47 lb +21.3 kg | +36 lb +16.3 kg | +46 lb +20.8 kg | +59 lb +26.7 kg |
| 270 lb 122.5 kg | +48 lb +21.8 kg | +37 lb +16.8 kg | +47 lb +21.3 kg | +61 lb +27.7 kg |
| 280 lb 127 kg | +50 lb +22.7 kg | +38 lb +17.3 kg | +48 lb +21.8 kg | +62 lb +28.1 kg |
| 290 lb 131.5 kg | +50 lb +22.7 kg | +39 lb +17.7 kg | +49 lb +22.2 kg | +64 lb +29 kg |
| 300 lb 136.1 kg | +51 lb +23.1 kg | +40 lb +18.2 kg | +51 lb +23.2 kg | +65 lb +29.4 kg |
How Women’s Pendlay Row and Bent Over Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
15.5 → 27.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the bent-over row standard minus the Pendlay row standard. A plus sign means the bent-over row standard is higher. A minus sign means the Pendlay row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +23 lb +10.5 kg | +23 lb +10.4 kg | +28 lb +12.7 kg | +34 lb +15.5 kg |
| 110 lb 49.9 kg | +24 lb +10.9 kg | +25 lb +11.3 kg | +30 lb +13.6 kg | +37 lb +16.8 kg |
| 120 lb 54.4 kg | +26 lb +11.8 kg | +25 lb +11.3 kg | +32 lb +14.5 kg | +39 lb +17.7 kg |
| 130 lb 59 kg | +27 lb +12.2 kg | +28 lb +12.7 kg | +33 lb +15 kg | +41 lb +18.6 kg |
| 140 lb 63.5 kg | +28 lb +12.7 kg | +29 lb +13.2 kg | +35 lb +15.9 kg | +43 lb +19.5 kg |
| 150 lb 68 kg | +30 lb +13.6 kg | +30 lb +13.7 kg | +37 lb +16.7 kg | +45 lb +20.4 kg |
| 160 lb 72.6 kg | +32 lb +14.6 kg | +31 lb +14 kg | +39 lb +17.7 kg | +47 lb +21.3 kg |
| 170 lb 77.1 kg | +32 lb +14.5 kg | +33 lb +15 kg | +40 lb +18.1 kg | +49 lb +22.2 kg |
| 180 lb 81.6 kg | +34 lb +15.4 kg | +34 lb +15.5 kg | +41 lb +18.6 kg | +51 lb +23.2 kg |
| 190 lb 86.2 kg | +35 lb +15.9 kg | +35 lb +15.9 kg | +44 lb +19.9 kg | +53 lb +24.1 kg |
| 200 lb 90.7 kg | +37 lb +16.8 kg | +36 lb +16.3 kg | +45 lb +20.5 kg | +55 lb +24.9 kg |
| 210 lb 95.3 kg | +38 lb +17.3 kg | +37 lb +16.8 kg | +47 lb +21.3 kg | +56 lb +25.4 kg |
| 220 lb 99.8 kg | +39 lb +17.7 kg | +39 lb +17.7 kg | +48 lb +21.8 kg | +58 lb +26.3 kg |
| 230 lb 104.3 kg | +40 lb +18.1 kg | +40 lb +18.1 kg | +49 lb +22.3 kg | +60 lb +27.2 kg |
| 240 lb 108.9 kg | +41 lb +18.6 kg | +41 lb +18.6 kg | +50 lb +22.7 kg | +61 lb +27.7 kg |
Pendlay Row and Bent Over Row Exercises Used by This Calculator
This calculator uses a strict dead-stop Pendlay row and a strict barbell bent-over row. Use a dead-stop Pendlay row from the floor and a strict unsupported bent-over row with a fixed hinge. Do not substitute touch-and-go, Yates, chest-supported, machine, T-bar, partial, bounced, hitched, or hip-driven rows.
Reset the bar on the floor before every Pendlay row
Keep the torso fixed near parallel to the floor, begin every rep from a motionless floor reset, pull the bar to the lower chest or upper abdomen, and return it under control. Do not enter a touch-and-go, Yates, conventional bent-over, chest-supported, machine, partial, bounced, or hip-driven row.
Keep a fixed hinge during the barbell bent-over row
Hold a repeatable unsupported hinged position, pull the bar to the lower chest or upper abdomen, and lower it under control while the torso angle stays stable. Do not enter a Pendlay row, Yates row, chest-supported row, machine row, partial pull, hitched rep, or hip-driven heave.
Enter one recent Pendlay row set and one recent bent-over row set
For each row, enter the total barbell weight and a whole number from 1 to 12 reps. Pounds and kilograms can be mixed. Use clean, difficult sets with the required start, torso position, touch point, and controlled return.
Related Tools
- Pendlay Row — View the individual Pendlay Row standards and next strength-level target.
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Chest Supported Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Yates Bent Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.