Pendlay Row vs Barbell Seal Row Strength Standards
Compare your Pendlay row and barbell seal 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 canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict Pendlay row from a complete floor reset on every rep and a strict, repeatable barbell seal row test using the canonical setup, range, and finish rules. 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 Barbell Seal Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Pendlay row and barbell seal 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 barbell seal 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 / Barbell Seal 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 Barbell Seal Row Standards
How to read the table: The first number is Pendlay Row; the second is Barbell Seal 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 / 70 lb 28.6 / 31.8 kg | 98 / 101 lb 44.5 / 45.8 kg | 133 / 137 lb 60.3 / 62.1 kg | 168 / 174 lb 76.2 / 78.9 kg |
| 130 lb 59 kg | 67 / 74 lb 30.4 / 33.6 kg | 103 / 106 lb 46.7 / 48.1 kg | 141 / 144 lb 64 / 65.3 kg | 177 / 183 lb 80.3 / 83 kg |
| 140 lb 63.5 kg | 70 / 78 lb 31.8 / 35.4 kg | 109 / 112 lb 49.4 / 50.8 kg | 148 / 152 lb 67.1 / 68.9 kg | 186 / 193 lb 84.4 / 87.5 kg |
| 150 lb 68 kg | 73 / 81 lb 33.1 / 36.7 kg | 114 / 117 lb 51.7 / 53.1 kg | 155 / 159 lb 70.3 / 72.1 kg | 195 / 202 lb 88.5 / 91.6 kg |
| 160 lb 72.6 kg | 77 / 85 lb 34.9 / 38.6 kg | 119 / 122 lb 54 / 55.3 kg | 161 / 166 lb 73 / 75.3 kg | 203 / 210 lb 92.1 / 95.3 kg |
| 170 lb 77.1 kg | 80 / 88 lb 36.3 / 39.9 kg | 123 / 127 lb 55.8 / 57.6 kg | 168 / 173 lb 76.2 / 78.5 kg | 212 / 219 lb 96.2 / 99.3 kg |
| 180 lb 81.6 kg | 83 / 92 lb 37.6 / 41.7 kg | 128 / 132 lb 58.1 / 59.9 kg | 175 / 179 lb 79.4 / 81.2 kg | 220 / 228 lb 99.8 / 103.4 kg |
| 190 lb 86.2 kg | 86 / 95 lb 39 / 43.1 kg | 133 / 137 lb 60.3 / 62.1 kg | 181 / 186 lb 82.1 / 84.4 kg | 228 / 236 lb 103.4 / 107 kg |
| 200 lb 90.7 kg | 89 / 98 lb 40.4 / 44.5 kg | 138 / 142 lb 62.6 / 64.4 kg | 187 / 192 lb 84.8 / 87.1 kg | 236 / 244 lb 107 / 110.7 kg |
| 210 lb 95.3 kg | 92 / 102 lb 41.7 / 46.3 kg | 142 / 146 lb 64.4 / 66.2 kg | 193 / 199 lb 87.5 / 90.3 kg | 244 / 252 lb 110.7 / 114.3 kg |
| 220 lb 99.8 kg | 95 / 105 lb 43.1 / 47.6 kg | 147 / 151 lb 66.7 / 68.5 kg | 200 / 205 lb 90.7 / 93 kg | 251 / 260 lb 113.9 / 117.9 kg |
| 230 lb 104.3 kg | 98 / 108 lb 44.5 / 49 kg | 151 / 156 lb 68.5 / 70.8 kg | 206 / 211 lb 93.4 / 95.7 kg | 259 / 268 lb 117.5 / 121.6 kg |
| 240 lb 108.9 kg | 100 / 111 lb 45.4 / 50.3 kg | 155 / 160 lb 70.3 / 72.6 kg | 212 / 217 lb 96.2 / 98.4 kg | 266 / 276 lb 120.7 / 125.2 kg |
| 250 lb 113.4 kg | 103 / 114 lb 46.7 / 51.7 kg | 160 / 165 lb 72.6 / 74.8 kg | 217 / 223 lb 98.4 / 101.2 kg | 274 / 283 lb 124.3 / 128.4 kg |
| 260 lb 117.9 kg | 106 / 117 lb 48.1 / 53.1 kg | 164 / 169 lb 74.4 / 76.7 kg | 223 / 229 lb 101.2 / 103.9 kg | 281 / 291 lb 127.5 / 132 kg |
| 270 lb 122.5 kg | 109 / 120 lb 49.4 / 54.4 kg | 168 / 173 lb 76.2 / 78.5 kg | 229 / 235 lb 103.9 / 106.6 kg | 288 / 298 lb 130.6 / 135.2 kg |
| 280 lb 127 kg | 111 / 123 lb 50.3 / 55.8 kg | 172 / 177 lb 78 / 80.3 kg | 234 / 241 lb 106.1 / 109.3 kg | 295 / 306 lb 133.8 / 138.8 kg |
| 290 lb 131.5 kg | 114 / 126 lb 51.7 / 57.2 kg | 176 / 182 lb 79.8 / 82.6 kg | 240 / 247 lb 108.9 / 112 kg | 302 / 313 lb 137 / 142 kg |
| 300 lb 136.1 kg | 117 / 129 lb 53.1 / 58.5 kg | 180 / 186 lb 81.6 / 84.4 kg | 245 / 252 lb 111.1 / 114.3 kg | 309 / 320 lb 140.2 / 145.1 kg |
Women’s Pendlay Row vs Barbell Seal Row Standards
How to read the table: The first number is Pendlay Row; the second is Barbell Seal 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 / 37 lb 18.1 / 16.8 kg | 63 / 55 lb 28.6 / 24.9 kg | 86 / 78 lb 39 / 35.4 kg | 109 / 101 lb 49.4 / 45.8 kg |
| 110 lb 49.9 kg | 43 / 39 lb 19.5 / 17.7 kg | 67 / 59 lb 30.4 / 26.8 kg | 92 / 83 lb 41.7 / 37.6 kg | 116 / 107 lb 52.6 / 48.5 kg |
| 120 lb 54.4 kg | 46 / 41 lb 20.9 / 18.6 kg | 72 / 62 lb 32.7 / 28.1 kg | 97 / 88 lb 44 / 39.9 kg | 123 / 114 lb 55.8 / 51.7 kg |
| 130 lb 59 kg | 48 / 44 lb 21.8 / 20 kg | 75 / 65 lb 34 / 29.5 kg | 103 / 93 lb 46.7 / 42.2 kg | 130 / 120 lb 59 / 54.4 kg |
| 140 lb 63.5 kg | 51 / 46 lb 23.1 / 20.9 kg | 79 / 69 lb 35.8 / 31.3 kg | 108 / 97 lb 49 / 44 kg | 137 / 126 lb 62.1 / 57.2 kg |
| 150 lb 68 kg | 53 / 48 lb 24 / 21.8 kg | 83 / 72 lb 37.6 / 32.7 kg | 113 / 102 lb 51.3 / 46.3 kg | 143 / 132 lb 64.9 / 59.9 kg |
| 160 lb 72.6 kg | 55 / 50 lb 24.9 / 22.7 kg | 87 / 75 lb 39.5 / 34 kg | 118 / 106 lb 53.5 / 48.1 kg | 149 / 138 lb 67.6 / 62.6 kg |
| 170 lb 77.1 kg | 58 / 52 lb 26.3 / 23.6 kg | 90 / 78 lb 40.8 / 35.4 kg | 123 / 111 lb 55.8 / 50.3 kg | 155 / 143 lb 70.3 / 64.9 kg |
| 180 lb 81.6 kg | 60 / 54 lb 27.2 / 24.5 kg | 94 / 81 lb 42.6 / 36.7 kg | 128 / 115 lb 58.1 / 52.2 kg | 161 / 149 lb 73 / 67.6 kg |
| 190 lb 86.2 kg | 62 / 56 lb 28.1 / 25.4 kg | 97 / 84 lb 44 / 38.1 kg | 132 / 119 lb 59.9 / 54 kg | 167 / 155 lb 75.7 / 70.3 kg |
| 200 lb 90.7 kg | 64 / 58 lb 29 / 26.3 kg | 101 / 87 lb 45.8 / 39.5 kg | 137 / 124 lb 62.1 / 56.2 kg | 173 / 160 lb 78.5 / 72.6 kg |
| 210 lb 95.3 kg | 66 / 60 lb 29.9 / 27.2 kg | 104 / 90 lb 47.2 / 40.8 kg | 141 / 128 lb 64 / 58.1 kg | 179 / 165 lb 81.2 / 74.8 kg |
| 220 lb 99.8 kg | 68 / 62 lb 30.8 / 28.1 kg | 107 / 93 lb 48.5 / 42.2 kg | 146 / 132 lb 66.2 / 59.9 kg | 185 / 170 lb 83.9 / 77.1 kg |
| 230 lb 104.3 kg | 70 / 64 lb 31.8 / 29 kg | 110 / 96 lb 49.9 / 43.5 kg | 150 / 136 lb 68 / 61.7 kg | 190 / 176 lb 86.2 / 79.8 kg |
| 240 lb 108.9 kg | 73 / 66 lb 33.1 / 29.9 kg | 114 / 98 lb 51.7 / 44.5 kg | 155 / 140 lb 70.3 / 63.5 kg | 196 / 181 lb 88.9 / 82.1 kg |
How Your Pendlay Row vs Barbell Seal 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 barbell seal row strength level
The standards use the sex-specific targets from the individual Barbell Seal Row 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 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 barbell seal row | Adjust barbell seal 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 Barbell Seal 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 barbell seal 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.
2.7 → 4.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell seal row standard minus the Pendlay row standard. A plus sign means the barbell seal row standard is higher. A minus sign means the Pendlay row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +7 lb +3.2 kg | +3 lb +1.3 kg | +4 lb +1.8 kg | +6 lb +2.7 kg |
| 130 lb 59 kg | +7 lb +3.2 kg | +3 lb +1.4 kg | +3 lb +1.3 kg | +6 lb +2.7 kg |
| 140 lb 63.5 kg | +8 lb +3.6 kg | +3 lb +1.4 kg | +4 lb +1.8 kg | +7 lb +3.1 kg |
| 150 lb 68 kg | +8 lb +3.6 kg | +3 lb +1.4 kg | +4 lb +1.8 kg | +7 lb +3.1 kg |
| 160 lb 72.6 kg | +8 lb +3.7 kg | +3 lb +1.3 kg | +5 lb +2.3 kg | +7 lb +3.2 kg |
| 170 lb 77.1 kg | +8 lb +3.6 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +7 lb +3.1 kg |
| 180 lb 81.6 kg | +9 lb +4.1 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +8 lb +3.6 kg |
| 190 lb 86.2 kg | +9 lb +4.1 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +8 lb +3.6 kg |
| 200 lb 90.7 kg | +9 lb +4.1 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +8 lb +3.7 kg |
| 210 lb 95.3 kg | +10 lb +4.6 kg | +4 lb +1.8 kg | +6 lb +2.8 kg | +8 lb +3.6 kg |
| 220 lb 99.8 kg | +10 lb +4.5 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +9 lb +4 kg |
| 230 lb 104.3 kg | +10 lb +4.5 kg | +5 lb +2.3 kg | +5 lb +2.3 kg | +9 lb +4.1 kg |
| 240 lb 108.9 kg | +11 lb +4.9 kg | +5 lb +2.3 kg | +5 lb +2.2 kg | +10 lb +4.5 kg |
| 250 lb 113.4 kg | +11 lb +5 kg | +5 lb +2.2 kg | +6 lb +2.8 kg | +9 lb +4.1 kg |
| 260 lb 117.9 kg | +11 lb +5 kg | +5 lb +2.3 kg | +6 lb +2.7 kg | +10 lb +4.5 kg |
| 270 lb 122.5 kg | +11 lb +5 kg | +5 lb +2.3 kg | +6 lb +2.7 kg | +10 lb +4.6 kg |
| 280 lb 127 kg | +12 lb +5.5 kg | +5 lb +2.3 kg | +7 lb +3.2 kg | +11 lb +5 kg |
| 290 lb 131.5 kg | +12 lb +5.5 kg | +6 lb +2.8 kg | +7 lb +3.1 kg | +11 lb +5 kg |
| 300 lb 136.1 kg | +12 lb +5.4 kg | +6 lb +2.8 kg | +7 lb +3.2 kg | +11 lb +4.9 kg |
How Women’s Pendlay Row and Barbell Seal Row Standards Differ
What the women’s data shows:
The Pendlay row and barbell seal row standards are within 3 lb at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
3.6 → 6.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell seal row standard minus the Pendlay row standard. A plus sign means the barbell seal row standard is higher. A minus sign means the Pendlay row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −3 lb −1.3 kg | −8 lb −3.7 kg | −8 lb −3.6 kg | −8 lb −3.6 kg |
| 110 lb 49.9 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −9 lb −4.1 kg | −9 lb −4.1 kg |
| 120 lb 54.4 kg | −5 lb −2.3 kg | −10 lb −4.6 kg | −9 lb −4.1 kg | −9 lb −4.1 kg |
| 130 lb 59 kg | −4 lb −1.8 kg | −10 lb −4.5 kg | −10 lb −4.5 kg | −10 lb −4.6 kg |
| 140 lb 63.5 kg | −5 lb −2.2 kg | −10 lb −4.5 kg | −11 lb −5 kg | −11 lb −4.9 kg |
| 150 lb 68 kg | −5 lb −2.2 kg | −11 lb −4.9 kg | −11 lb −5 kg | −11 lb −5 kg |
| 160 lb 72.6 kg | −5 lb −2.2 kg | −12 lb −5.5 kg | −12 lb −5.4 kg | −11 lb −5 kg |
| 170 lb 77.1 kg | −6 lb −2.7 kg | −12 lb −5.4 kg | −12 lb −5.5 kg | −12 lb −5.4 kg |
| 180 lb 81.6 kg | −6 lb −2.7 kg | −13 lb −5.9 kg | −13 lb −5.9 kg | −12 lb −5.4 kg |
| 190 lb 86.2 kg | −6 lb −2.7 kg | −13 lb −5.9 kg | −13 lb −5.9 kg | −12 lb −5.4 kg |
| 200 lb 90.7 kg | −6 lb −2.7 kg | −14 lb −6.3 kg | −13 lb −5.9 kg | −13 lb −5.9 kg |
| 210 lb 95.3 kg | −6 lb −2.7 kg | −14 lb −6.4 kg | −13 lb −5.9 kg | −14 lb −6.4 kg |
| 220 lb 99.8 kg | −6 lb −2.7 kg | −14 lb −6.3 kg | −14 lb −6.3 kg | −15 lb −6.8 kg |
| 230 lb 104.3 kg | −6 lb −2.8 kg | −14 lb −6.4 kg | −14 lb −6.3 kg | −14 lb −6.4 kg |
| 240 lb 108.9 kg | −7 lb −3.2 kg | −16 lb −7.2 kg | −15 lb −6.8 kg | −15 lb −6.8 kg |
Pendlay Row and Barbell Seal Row Exercises Used by This Calculator
This calculator uses a strict dead-stop Pendlay row and a strict barbell seal row. Use strict canonical Pendlay Row and Barbell Seal Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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.
Use a strict, repeatable Barbell Seal Row
Follow the individual Barbell Seal Row calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Pendlay Row result and one recent Barbell Seal Row result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Pendlay Row — View the individual Pendlay Row standards and next strength-level target.
- Barbell Seal Row — View the individual Barbell Seal Row 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.
- Chest Supported Dumbbell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Plate Loaded Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.