Bent Over Row vs Barbell Deadlift Strength Standards
Compare your bent-over row and barbell 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 the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. 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 conventional deadlift from the floor to full lockout. 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 Barbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell bent-over row and barbell 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 barbell 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 / Barbell 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 Barbell Deadlift Standards
How to read the table: The first number is Bent-Over Row; the second is Barbell 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 / 252 lb 41.3 / 114.3 kg | 119 / 322 lb 54 / 146.1 kg | 160 / 371 lb 72.6 / 168.3 kg | 203 / 420 lb 92.1 / 190.5 kg |
| 130 lb 59 kg | 96 / 266 lb 43.5 / 120.7 kg | 126 / 339 lb 57.2 / 153.8 kg | 169 / 391 lb 76.7 / 177.4 kg | 214 / 443 lb 97.1 / 200.9 kg |
| 140 lb 63.5 kg | 101 / 279 lb 45.8 / 126.6 kg | 132 / 357 lb 59.9 / 161.9 kg | 178 / 411 lb 80.7 / 186.4 kg | 225 / 465 lb 102.1 / 210.9 kg |
| 150 lb 68 kg | 106 / 292 lb 48.1 / 132.4 kg | 138 / 373 lb 62.6 / 169.2 kg | 186 / 431 lb 84.4 / 195.5 kg | 236 / 487 lb 107 / 220.9 kg |
| 160 lb 72.6 kg | 111 / 305 lb 50.3 / 138.3 kg | 144 / 390 lb 65.3 / 176.9 kg | 194 / 449 lb 88 / 203.7 kg | 246 / 508 lb 111.6 / 230.4 kg |
| 170 lb 77.1 kg | 115 / 318 lb 52.2 / 144.2 kg | 150 / 406 lb 68 / 184.2 kg | 202 / 468 lb 91.6 / 212.3 kg | 256 / 529 lb 116.1 / 240 kg |
| 180 lb 81.6 kg | 120 / 330 lb 54.4 / 149.7 kg | 156 / 422 lb 70.8 / 191.4 kg | 210 / 486 lb 95.3 / 220.4 kg | 266 / 550 lb 120.7 / 249.5 kg |
| 190 lb 86.2 kg | 124 / 342 lb 56.2 / 155.1 kg | 162 / 437 lb 73.5 / 198.2 kg | 218 / 504 lb 98.9 / 228.6 kg | 276 / 570 lb 125.2 / 258.5 kg |
| 200 lb 90.7 kg | 128 / 354 lb 58.1 / 160.6 kg | 168 / 452 lb 76.2 / 205 kg | 226 / 522 lb 102.5 / 236.8 kg | 286 / 590 lb 129.7 / 267.6 kg |
| 210 lb 95.3 kg | 133 / 366 lb 60.3 / 166 kg | 173 / 467 lb 78.5 / 211.8 kg | 233 / 539 lb 105.7 / 244.5 kg | 295 / 609 lb 133.8 / 276.2 kg |
| 220 lb 99.8 kg | 137 / 377 lb 62.1 / 171 kg | 179 / 482 lb 81.2 / 218.6 kg | 240 / 556 lb 108.9 / 252.2 kg | 304 / 629 lb 137.9 / 285.3 kg |
| 230 lb 104.3 kg | 141 / 388 lb 64 / 176 kg | 184 / 496 lb 83.5 / 225 kg | 248 / 572 lb 112.5 / 259.5 kg | 313 / 647 lb 142 / 293.5 kg |
| 240 lb 108.9 kg | 145 / 400 lb 65.8 / 181.4 kg | 189 / 511 lb 85.7 / 231.8 kg | 255 / 589 lb 115.7 / 267.2 kg | 323 / 666 lb 146.5 / 302.1 kg |
| 250 lb 113.4 kg | 149 / 411 lb 67.6 / 186.4 kg | 195 / 525 lb 88.5 / 238.1 kg | 262 / 605 lb 118.8 / 274.4 kg | 331 / 684 lb 150.1 / 310.3 kg |
| 260 lb 117.9 kg | 153 / 422 lb 69.4 / 191.4 kg | 200 / 539 lb 90.7 / 244.5 kg | 269 / 621 lb 122 / 281.7 kg | 340 / 703 lb 154.2 / 318.9 kg |
| 270 lb 122.5 kg | 157 / 432 lb 71.2 / 196 kg | 205 / 552 lb 93 / 250.4 kg | 276 / 637 lb 125.2 / 288.9 kg | 349 / 720 lb 158.3 / 326.6 kg |
| 280 lb 127 kg | 161 / 443 lb 73 / 200.9 kg | 210 / 566 lb 95.3 / 256.7 kg | 282 / 653 lb 127.9 / 296.2 kg | 357 / 738 lb 161.9 / 334.8 kg |
| 290 lb 131.5 kg | 164 / 453 lb 74.4 / 205.5 kg | 215 / 579 lb 97.5 / 262.6 kg | 289 / 668 lb 131.1 / 303 kg | 366 / 756 lb 166 / 342.9 kg |
| 300 lb 136.1 kg | 168 / 464 lb 76.2 / 210.5 kg | 220 / 593 lb 99.8 / 269 kg | 296 / 683 lb 134.3 / 309.8 kg | 374 / 773 lb 169.6 / 350.6 kg |
Women’s Bent-Over Row vs Barbell Deadlift Standards
How to read the table: The first number is Bent-Over Row; the second is Barbell 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 / 149 lb 28.6 / 67.6 kg | 86 / 201 lb 39 / 91.2 kg | 114 / 240 lb 51.7 / 108.9 kg | 143 / 275 lb 64.9 / 124.7 kg |
| 110 lb 49.9 kg | 67 / 159 lb 30.4 / 72.1 kg | 92 / 214 lb 41.7 / 97.1 kg | 122 / 256 lb 55.3 / 116.1 kg | 153 / 293 lb 69.4 / 132.9 kg |
| 120 lb 54.4 kg | 72 / 168 lb 32.7 / 76.2 kg | 97 / 227 lb 44 / 103 kg | 129 / 271 lb 58.5 / 122.9 kg | 162 / 310 lb 73.5 / 140.6 kg |
| 130 lb 59 kg | 75 / 177 lb 34 / 80.3 kg | 103 / 239 lb 46.7 / 108.4 kg | 136 / 286 lb 61.7 / 129.7 kg | 171 / 327 lb 77.6 / 148.3 kg |
| 140 lb 63.5 kg | 79 / 186 lb 35.8 / 84.4 kg | 108 / 251 lb 49 / 113.9 kg | 143 / 301 lb 64.9 / 136.5 kg | 180 / 344 lb 81.6 / 156 kg |
| 150 lb 68 kg | 83 / 195 lb 37.6 / 88.5 kg | 113 / 263 lb 51.3 / 119.3 kg | 150 / 315 lb 68 / 142.9 kg | 188 / 360 lb 85.3 / 163.3 kg |
| 160 lb 72.6 kg | 87 / 204 lb 39.5 / 92.5 kg | 118 / 275 lb 53.5 / 124.7 kg | 157 / 329 lb 71.2 / 149.2 kg | 196 / 376 lb 88.9 / 170.6 kg |
| 170 lb 77.1 kg | 90 / 212 lb 40.8 / 96.2 kg | 123 / 286 lb 55.8 / 129.7 kg | 163 / 342 lb 73.9 / 155.1 kg | 204 / 391 lb 92.5 / 177.4 kg |
| 180 lb 81.6 kg | 94 / 220 lb 42.6 / 99.8 kg | 128 / 297 lb 58.1 / 134.7 kg | 169 / 356 lb 76.7 / 161.5 kg | 212 / 407 lb 96.2 / 184.6 kg |
| 190 lb 86.2 kg | 97 / 228 lb 44 / 103.4 kg | 132 / 308 lb 59.9 / 139.7 kg | 176 / 369 lb 79.8 / 167.4 kg | 220 / 421 lb 99.8 / 191 kg |
| 200 lb 90.7 kg | 101 / 236 lb 45.8 / 107 kg | 137 / 319 lb 62.1 / 144.7 kg | 182 / 382 lb 82.6 / 173.3 kg | 228 / 436 lb 103.4 / 197.8 kg |
| 210 lb 95.3 kg | 104 / 244 lb 47.2 / 110.7 kg | 141 / 329 lb 64 / 149.2 kg | 188 / 394 lb 85.3 / 178.7 kg | 235 / 451 lb 106.6 / 204.6 kg |
| 220 lb 99.8 kg | 107 / 252 lb 48.5 / 114.3 kg | 146 / 340 lb 66.2 / 154.2 kg | 194 / 407 lb 88 / 184.6 kg | 243 / 465 lb 110.2 / 210.9 kg |
| 230 lb 104.3 kg | 110 / 259 lb 49.9 / 117.5 kg | 150 / 350 lb 68 / 158.8 kg | 199 / 419 lb 90.3 / 190.1 kg | 250 / 479 lb 113.4 / 217.3 kg |
| 240 lb 108.9 kg | 114 / 267 lb 51.7 / 121.1 kg | 155 / 360 lb 70.3 / 163.3 kg | 205 / 431 lb 93 / 195.5 kg | 257 / 492 lb 116.6 / 223.2 kg |
How Your Bent Over Row vs Barbell 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 barbell deadlift strength level
The deadlift data uses lifters ages 18–39. 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 barbell deadlift | Adjust barbell 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 Barbell 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 barbell 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.
98.4 → 181 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the barbell bent-over row standard. A plus sign means the barbell 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 | +161 lb +73 kg | +203 lb +92.1 kg | +211 lb +95.7 kg | +217 lb +98.4 kg |
| 130 lb 59 kg | +170 lb +77.2 kg | +213 lb +96.6 kg | +222 lb +100.7 kg | +229 lb +103.8 kg |
| 140 lb 63.5 kg | +178 lb +80.8 kg | +225 lb +102 kg | +233 lb +105.7 kg | +240 lb +108.8 kg |
| 150 lb 68 kg | +186 lb +84.3 kg | +235 lb +106.6 kg | +245 lb +111.1 kg | +251 lb +113.9 kg |
| 160 lb 72.6 kg | +194 lb +88 kg | +246 lb +111.6 kg | +255 lb +115.7 kg | +262 lb +118.8 kg |
| 170 lb 77.1 kg | +203 lb +92 kg | +256 lb +116.2 kg | +266 lb +120.7 kg | +273 lb +123.9 kg |
| 180 lb 81.6 kg | +210 lb +95.3 kg | +266 lb +120.6 kg | +276 lb +125.1 kg | +284 lb +128.8 kg |
| 190 lb 86.2 kg | +218 lb +98.9 kg | +275 lb +124.7 kg | +286 lb +129.7 kg | +294 lb +133.3 kg |
| 200 lb 90.7 kg | +226 lb +102.5 kg | +284 lb +128.8 kg | +296 lb +134.3 kg | +304 lb +137.9 kg |
| 210 lb 95.3 kg | +233 lb +105.7 kg | +294 lb +133.3 kg | +306 lb +138.8 kg | +314 lb +142.4 kg |
| 220 lb 99.8 kg | +240 lb +108.9 kg | +303 lb +137.4 kg | +316 lb +143.3 kg | +325 lb +147.4 kg |
| 230 lb 104.3 kg | +247 lb +112 kg | +312 lb +141.5 kg | +324 lb +147 kg | +334 lb +151.5 kg |
| 240 lb 108.9 kg | +255 lb +115.6 kg | +322 lb +146.1 kg | +334 lb +151.5 kg | +343 lb +155.6 kg |
| 250 lb 113.4 kg | +262 lb +118.8 kg | +330 lb +149.6 kg | +343 lb +155.6 kg | +353 lb +160.2 kg |
| 260 lb 117.9 kg | +269 lb +122 kg | +339 lb +153.8 kg | +352 lb +159.7 kg | +363 lb +164.7 kg |
| 270 lb 122.5 kg | +275 lb +124.8 kg | +347 lb +157.4 kg | +361 lb +163.7 kg | +371 lb +168.3 kg |
| 280 lb 127 kg | +282 lb +127.9 kg | +356 lb +161.4 kg | +371 lb +168.3 kg | +381 lb +172.9 kg |
| 290 lb 131.5 kg | +289 lb +131.1 kg | +364 lb +165.1 kg | +379 lb +171.9 kg | +390 lb +176.9 kg |
| 300 lb 136.1 kg | +296 lb +134.3 kg | +373 lb +169.2 kg | +387 lb +175.5 kg | +399 lb +181 kg |
How Women’s Bent Over Row and Barbell 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.
59.8 → 106.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the barbell bent-over row standard. A plus sign means the barbell 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 | +86 lb +39 kg | +115 lb +52.2 kg | +126 lb +57.2 kg | +132 lb +59.8 kg |
| 110 lb 49.9 kg | +92 lb +41.7 kg | +122 lb +55.4 kg | +134 lb +60.8 kg | +140 lb +63.5 kg |
| 120 lb 54.4 kg | +96 lb +43.5 kg | +130 lb +59 kg | +142 lb +64.4 kg | +148 lb +67.1 kg |
| 130 lb 59 kg | +102 lb +46.3 kg | +136 lb +61.7 kg | +150 lb +68 kg | +156 lb +70.7 kg |
| 140 lb 63.5 kg | +107 lb +48.6 kg | +143 lb +64.9 kg | +158 lb +71.6 kg | +164 lb +74.4 kg |
| 150 lb 68 kg | +112 lb +50.9 kg | +150 lb +68 kg | +165 lb +74.9 kg | +172 lb +78 kg |
| 160 lb 72.6 kg | +117 lb +53 kg | +157 lb +71.2 kg | +172 lb +78 kg | +180 lb +81.7 kg |
| 170 lb 77.1 kg | +122 lb +55.4 kg | +163 lb +73.9 kg | +179 lb +81.2 kg | +187 lb +84.9 kg |
| 180 lb 81.6 kg | +126 lb +57.2 kg | +169 lb +76.6 kg | +187 lb +84.8 kg | +195 lb +88.4 kg |
| 190 lb 86.2 kg | +131 lb +59.4 kg | +176 lb +79.8 kg | +193 lb +87.6 kg | +201 lb +91.2 kg |
| 200 lb 90.7 kg | +135 lb +61.2 kg | +182 lb +82.6 kg | +200 lb +90.7 kg | +208 lb +94.4 kg |
| 210 lb 95.3 kg | +140 lb +63.5 kg | +188 lb +85.2 kg | +206 lb +93.4 kg | +216 lb +98 kg |
| 220 lb 99.8 kg | +145 lb +65.8 kg | +194 lb +88 kg | +213 lb +96.6 kg | +222 lb +100.7 kg |
| 230 lb 104.3 kg | +149 lb +67.6 kg | +200 lb +90.8 kg | +220 lb +99.8 kg | +229 lb +103.9 kg |
| 240 lb 108.9 kg | +153 lb +69.4 kg | +205 lb +93 kg | +226 lb +102.5 kg | +235 lb +106.6 kg |
Bent Over Row and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a strict barbell bent-over row and a conventional barbell deadlift. Use strict canonical Bent Over Row and Barbell Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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 conventional barbell deadlift from the floor
Start every rep with the bar motionless on the floor and finish standing with the hips and knees straight. Do not bounce the bar, use touch-and-go reps, hitch it up the thighs, or enter a rack pull, block pull, trap-bar deadlift, Romanian deadlift, machine variation, or equipped result.
Enter one recent Bent Over Row result and one recent Barbell Deadlift result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- Barbell Bench Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Clean And Jerk — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Clean And Press (Barbell) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Hack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.