Bent Over Row vs Romanian Deadlift Strength Standards
Compare your bent-over row and Romanian deadlift 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 total barbell weight including the bar for both lifts. Use a strict barbell row from full arm extension to the lower ribs or upper abdomen with a stable near-parallel hinged torso and a controlled Romanian deadlift from standing to a consistent depth and back to full standing. 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.
Bent Over Row vs Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell bent-over row and Romanian deadlift to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell bent-over row and Romanian deadlift.
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 Bent-Over Row / Romanian Deadlift, 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 Bent-Over Row vs Romanian Deadlift Standards
How to read the table: The first number is Bent-Over Row; the second is Romanian Deadlift. 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 | 91 / 98 lb 41.3 / 44.5 kg | 119 / 126 lb 54 / 57.2 kg | 160 / 175 lb 72.6 / 79.4 kg | 203 / 224 lb 92.1 / 101.6 kg |
| 130 lb 59 kg | 96 / 103 lb 43.5 / 46.7 kg | 126 / 133 lb 57.2 / 60.3 kg | 169 / 185 lb 76.7 / 83.9 kg | 214 / 236 lb 97.1 / 107 kg |
| 140 lb 63.5 kg | 101 / 109 lb 45.8 / 49.4 kg | 132 / 140 lb 59.9 / 63.5 kg | 178 / 194 lb 80.7 / 88 kg | 225 / 248 lb 102.1 / 112.5 kg |
| 150 lb 68 kg | 106 / 114 lb 48.1 / 51.7 kg | 138 / 146 lb 62.6 / 66.2 kg | 186 / 203 lb 84.4 / 92.1 kg | 236 / 260 lb 107 / 117.9 kg |
| 160 lb 72.6 kg | 111 / 119 lb 50.3 / 54 kg | 144 / 152 lb 65.3 / 68.9 kg | 194 / 212 lb 88 / 96.2 kg | 246 / 271 lb 111.6 / 122.9 kg |
| 170 lb 77.1 kg | 115 / 123 lb 52.2 / 55.8 kg | 150 / 159 lb 68 / 72.1 kg | 202 / 221 lb 91.6 / 100.2 kg | 256 / 282 lb 116.1 / 127.9 kg |
| 180 lb 81.6 kg | 120 / 128 lb 54.4 / 58.1 kg | 156 / 165 lb 70.8 / 74.8 kg | 210 / 230 lb 95.3 / 104.3 kg | 266 / 293 lb 120.7 / 132.9 kg |
| 190 lb 86.2 kg | 124 / 133 lb 56.2 / 60.3 kg | 162 / 171 lb 73.5 / 77.6 kg | 218 / 238 lb 98.9 / 108 kg | 276 / 304 lb 125.2 / 137.9 kg |
| 200 lb 90.7 kg | 128 / 138 lb 58.1 / 62.6 kg | 168 / 177 lb 76.2 / 80.3 kg | 226 / 246 lb 102.5 / 111.6 kg | 286 / 315 lb 129.7 / 142.9 kg |
| 210 lb 95.3 kg | 133 / 142 lb 60.3 / 64.4 kg | 173 / 183 lb 78.5 / 83 kg | 233 / 254 lb 105.7 / 115.2 kg | 295 / 325 lb 133.8 / 147.4 kg |
| 220 lb 99.8 kg | 137 / 147 lb 62.1 / 66.7 kg | 179 / 189 lb 81.2 / 85.7 kg | 240 / 262 lb 108.9 / 118.8 kg | 304 / 335 lb 137.9 / 152 kg |
| 230 lb 104.3 kg | 141 / 151 lb 64 / 68.5 kg | 184 / 194 lb 83.5 / 88 kg | 248 / 270 lb 112.5 / 122.5 kg | 313 / 345 lb 142 / 156.5 kg |
| 240 lb 108.9 kg | 145 / 155 lb 65.8 / 70.3 kg | 189 / 200 lb 85.7 / 90.7 kg | 255 / 278 lb 115.7 / 126.1 kg | 323 / 355 lb 146.5 / 161 kg |
| 250 lb 113.4 kg | 149 / 160 lb 67.6 / 72.6 kg | 195 / 205 lb 88.5 / 93 kg | 262 / 286 lb 118.8 / 129.7 kg | 331 / 365 lb 150.1 / 165.6 kg |
| 260 lb 117.9 kg | 153 / 164 lb 69.4 / 74.4 kg | 200 / 211 lb 90.7 / 95.7 kg | 269 / 293 lb 122 / 132.9 kg | 340 / 375 lb 154.2 / 170.1 kg |
| 270 lb 122.5 kg | 157 / 168 lb 71.2 / 76.2 kg | 205 / 216 lb 93 / 98 kg | 276 / 301 lb 125.2 / 136.5 kg | 349 / 384 lb 158.3 / 174.2 kg |
| 280 lb 127 kg | 161 / 172 lb 73 / 78 kg | 210 / 221 lb 95.3 / 100.2 kg | 282 / 308 lb 127.9 / 139.7 kg | 357 / 394 lb 161.9 / 178.7 kg |
| 290 lb 131.5 kg | 164 / 176 lb 74.4 / 79.8 kg | 215 / 227 lb 97.5 / 103 kg | 289 / 316 lb 131.1 / 143.3 kg | 366 / 403 lb 166 / 182.8 kg |
| 300 lb 136.1 kg | 168 / 180 lb 76.2 / 81.6 kg | 220 / 232 lb 99.8 / 105.2 kg | 296 / 323 lb 134.3 / 146.5 kg | 374 / 412 lb 169.6 / 186.9 kg |
Women’s Bent-Over Row vs Romanian Deadlift Standards
How to read the table: The first number is Bent-Over Row; the second is Romanian Deadlift. 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 | 63 / 57 lb 28.6 / 25.9 kg | 86 / 75 lb 39 / 34 kg | 114 / 103 lb 51.7 / 46.7 kg | 143 / 137 lb 64.9 / 62.1 kg |
| 110 lb 49.9 kg | 67 / 61 lb 30.4 / 27.7 kg | 92 / 80 lb 41.7 / 36.3 kg | 122 / 110 lb 55.3 / 49.9 kg | 153 / 146 lb 69.4 / 66.2 kg |
| 120 lb 54.4 kg | 72 / 65 lb 32.7 / 29.5 kg | 97 / 84 lb 44 / 38.1 kg | 129 / 116 lb 58.5 / 52.6 kg | 162 / 155 lb 73.5 / 70.3 kg |
| 130 lb 59 kg | 75 / 68 lb 34 / 30.8 kg | 103 / 89 lb 46.7 / 40.4 kg | 136 / 123 lb 61.7 / 55.8 kg | 171 / 164 lb 77.6 / 74.4 kg |
| 140 lb 63.5 kg | 79 / 72 lb 35.8 / 32.7 kg | 108 / 94 lb 49 / 42.6 kg | 143 / 129 lb 64.9 / 58.5 kg | 180 / 172 lb 81.6 / 78 kg |
| 150 lb 68 kg | 83 / 75 lb 37.6 / 34 kg | 113 / 98 lb 51.3 / 44.5 kg | 150 / 135 lb 68 / 61.2 kg | 188 / 180 lb 85.3 / 81.6 kg |
| 160 lb 72.6 kg | 87 / 78 lb 39.5 / 35.4 kg | 118 / 102 lb 53.5 / 46.3 kg | 157 / 141 lb 71.2 / 64 kg | 196 / 188 lb 88.9 / 85.3 kg |
| 170 lb 77.1 kg | 90 / 82 lb 40.8 / 37.2 kg | 123 / 107 lb 55.8 / 48.5 kg | 163 / 147 lb 73.9 / 66.7 kg | 204 / 196 lb 92.5 / 88.9 kg |
| 180 lb 81.6 kg | 94 / 85 lb 42.6 / 38.6 kg | 128 / 111 lb 58.1 / 50.3 kg | 169 / 152 lb 76.7 / 68.9 kg | 212 / 203 lb 96.2 / 92.1 kg |
| 190 lb 86.2 kg | 97 / 88 lb 44 / 39.9 kg | 132 / 115 lb 59.9 / 52.2 kg | 176 / 158 lb 79.8 / 71.7 kg | 220 / 211 lb 99.8 / 95.7 kg |
| 200 lb 90.7 kg | 101 / 91 lb 45.8 / 41.3 kg | 137 / 119 lb 62.1 / 54 kg | 182 / 164 lb 82.6 / 74.4 kg | 228 / 218 lb 103.4 / 98.9 kg |
| 210 lb 95.3 kg | 104 / 94 lb 47.2 / 42.6 kg | 141 / 123 lb 64 / 55.8 kg | 188 / 169 lb 85.3 / 76.7 kg | 235 / 225 lb 106.6 / 102.1 kg |
| 220 lb 99.8 kg | 107 / 97 lb 48.5 / 44 kg | 146 / 127 lb 66.2 / 57.6 kg | 194 / 174 lb 88 / 78.9 kg | 243 / 232 lb 110.2 / 105.2 kg |
| 230 lb 104.3 kg | 110 / 100 lb 49.9 / 45.4 kg | 150 / 130 lb 68 / 59 kg | 199 / 180 lb 90.3 / 81.6 kg | 250 / 239 lb 113.4 / 108.4 kg |
| 240 lb 108.9 kg | 114 / 103 lb 51.7 / 46.7 kg | 155 / 134 lb 70.3 / 60.8 kg | 205 / 185 lb 93 / 83.9 kg | 257 / 246 lb 116.6 / 111.6 kg |
How Your Bent Over Row vs Romanian Deadlift 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 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 your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to row more without pound-for-pound scaling.
3. Find the Romanian deadlift strength level
The Romanian deadlift standards use the sex-specific standards from the individual Romanian deadlift 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 lift more total 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 bent-over row | Use total-barbell estimated max and adjust targets with the two-thirds rule. |
| Rate the Romanian deadlift | Adjust Romanian deadlift 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 Bent Over Row and Romanian Deadlift 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 Romanian deadlift standard is higher; below zero means the barbell bent-over 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.
9.5 → 17.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the barbell bent-over row standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the barbell bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +15 lb +6.8 kg | +21 lb +9.5 kg |
| 130 lb 59 kg | +7 lb +3.2 kg | +7 lb +3.1 kg | +16 lb +7.2 kg | +22 lb +9.9 kg |
| 140 lb 63.5 kg | +8 lb +3.6 kg | +8 lb +3.6 kg | +16 lb +7.3 kg | +23 lb +10.4 kg |
| 150 lb 68 kg | +8 lb +3.6 kg | +8 lb +3.6 kg | +17 lb +7.7 kg | +24 lb +10.9 kg |
| 160 lb 72.6 kg | +8 lb +3.7 kg | +8 lb +3.6 kg | +18 lb +8.2 kg | +25 lb +11.3 kg |
| 170 lb 77.1 kg | +8 lb +3.6 kg | +9 lb +4.1 kg | +19 lb +8.6 kg | +26 lb +11.8 kg |
| 180 lb 81.6 kg | +8 lb +3.7 kg | +9 lb +4 kg | +20 lb +9 kg | +27 lb +12.2 kg |
| 190 lb 86.2 kg | +9 lb +4.1 kg | +9 lb +4.1 kg | +20 lb +9.1 kg | +28 lb +12.7 kg |
| 200 lb 90.7 kg | +10 lb +4.5 kg | +9 lb +4.1 kg | +20 lb +9.1 kg | +29 lb +13.2 kg |
| 210 lb 95.3 kg | +9 lb +4.1 kg | +10 lb +4.5 kg | +21 lb +9.5 kg | +30 lb +13.6 kg |
| 220 lb 99.8 kg | +10 lb +4.6 kg | +10 lb +4.5 kg | +22 lb +9.9 kg | +31 lb +14.1 kg |
| 230 lb 104.3 kg | +10 lb +4.5 kg | +10 lb +4.5 kg | +22 lb +10 kg | +32 lb +14.5 kg |
| 240 lb 108.9 kg | +10 lb +4.5 kg | +11 lb +5 kg | +23 lb +10.4 kg | +32 lb +14.5 kg |
| 250 lb 113.4 kg | +11 lb +5 kg | +10 lb +4.5 kg | +24 lb +10.9 kg | +34 lb +15.5 kg |
| 260 lb 117.9 kg | +11 lb +5 kg | +11 lb +5 kg | +24 lb +10.9 kg | +35 lb +15.9 kg |
| 270 lb 122.5 kg | +11 lb +5 kg | +11 lb +5 kg | +25 lb +11.3 kg | +35 lb +15.9 kg |
| 280 lb 127 kg | +11 lb +5 kg | +11 lb +4.9 kg | +26 lb +11.8 kg | +37 lb +16.8 kg |
| 290 lb 131.5 kg | +12 lb +5.4 kg | +12 lb +5.5 kg | +27 lb +12.2 kg | +37 lb +16.8 kg |
| 300 lb 136.1 kg | +12 lb +5.4 kg | +12 lb +5.4 kg | +27 lb +12.2 kg | +38 lb +17.3 kg |
How Women’s Bent Over Row and Romanian Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
2.8 → 5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the barbell bent-over row standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the barbell bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −6 lb −2.7 kg | −11 lb −5 kg | −11 lb −5 kg | −6 lb −2.8 kg |
| 110 lb 49.9 kg | −6 lb −2.7 kg | −12 lb −5.4 kg | −12 lb −5.4 kg | −7 lb −3.2 kg |
| 120 lb 54.4 kg | −7 lb −3.2 kg | −13 lb −5.9 kg | −13 lb −5.9 kg | −7 lb −3.2 kg |
| 130 lb 59 kg | −7 lb −3.2 kg | −14 lb −6.3 kg | −13 lb −5.9 kg | −7 lb −3.2 kg |
| 140 lb 63.5 kg | −7 lb −3.1 kg | −14 lb −6.4 kg | −14 lb −6.4 kg | −8 lb −3.6 kg |
| 150 lb 68 kg | −8 lb −3.6 kg | −15 lb −6.8 kg | −15 lb −6.8 kg | −8 lb −3.7 kg |
| 160 lb 72.6 kg | −9 lb −4.1 kg | −16 lb −7.2 kg | −16 lb −7.2 kg | −8 lb −3.6 kg |
| 170 lb 77.1 kg | −8 lb −3.6 kg | −16 lb −7.3 kg | −16 lb −7.2 kg | −8 lb −3.6 kg |
| 180 lb 81.6 kg | −9 lb −4 kg | −17 lb −7.8 kg | −17 lb −7.8 kg | −9 lb −4.1 kg |
| 190 lb 86.2 kg | −9 lb −4.1 kg | −17 lb −7.7 kg | −18 lb −8.1 kg | −9 lb −4.1 kg |
| 200 lb 90.7 kg | −10 lb −4.5 kg | −18 lb −8.1 kg | −18 lb −8.2 kg | −10 lb −4.5 kg |
| 210 lb 95.3 kg | −10 lb −4.6 kg | −18 lb −8.2 kg | −19 lb −8.6 kg | −10 lb −4.5 kg |
| 220 lb 99.8 kg | −10 lb −4.5 kg | −19 lb −8.6 kg | −20 lb −9.1 kg | −11 lb −5 kg |
| 230 lb 104.3 kg | −10 lb −4.5 kg | −20 lb −9 kg | −19 lb −8.7 kg | −11 lb −5 kg |
| 240 lb 108.9 kg | −11 lb −5 kg | −21 lb −9.5 kg | −20 lb −9.1 kg | −11 lb −5 kg |
Bent Over Row and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a strict barbell bent-over row and a barbell Romanian deadlift. Do not enter per-side plates, Pendlay, Yates, cheat, T-bar, Smith or machine rows, conventional or stiff-leg deadlifts, floor starts, torso heave, hip snap, changed torso angle, rounded, partial, bounced, or assisted reps.
Use total barbell weight and a stable near-parallel torso
Pull from full arm extension to the lower ribs or upper abdomen while keeping the hinged torso angle stable. Do not enter per-side plates, Pendlay, Yates, cheat, T-bar, Smith, machine, partial, torso-heaved, hip-snapped, or assisted reps.
Use a standing-start barbell Romanian deadlift
Begin each set standing with the bar. Keep a small, consistent knee bend, push the hips back, and lower the bar close to the legs until you reach a repeatable hamstring-limited depth. Return to full standing. Do not enter a conventional deadlift, stiff-leg deadlift, partial pull, machine variation, or another hinge exercise.
Enter one recent bent over row set and one recent Romanian deadlift set
Enter total barbell weight and a whole number from 1 to 12 reps for each. Pounds and kilograms can be mixed. Use clean difficult sets with strict near-parallel rowing, controlled standing-start hinging, consistent ranges, and no momentum.
Related Tools
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Romanian Deadlift — View the individual Romanian Deadlift 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.
- Barbell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.