Low Row vs Bent Over Row Strength Standards
Compare your low 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 canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict two-hand low row from controlled reach to a repeatable waist, lower-rib, or lower-abdomen finish and a strict barbell row from full arm extension to the lower ribs or upper abdomen with a stable near-parallel hinged 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.
Low Row vs Bent Over Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the low row and barbell 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 low row and barbell 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 Low 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 Low Row vs Bent-Over Row Standards
How to read the table: The first number is Low 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 | 59 / 91 lb 26.8 / 41.3 kg | 84 / 119 lb 38.1 / 54 kg | 115 / 160 lb 52.2 / 72.6 kg | 146 / 203 lb 66.2 / 92.1 kg |
| 130 lb 59 kg | 62 / 96 lb 28.1 / 43.5 kg | 89 / 126 lb 40.4 / 57.2 kg | 121 / 169 lb 54.9 / 76.7 kg | 154 / 214 lb 69.9 / 97.1 kg |
| 140 lb 63.5 kg | 65 / 101 lb 29.5 / 45.8 kg | 93 / 132 lb 42.2 / 59.9 kg | 127 / 178 lb 57.6 / 80.7 kg | 162 / 225 lb 73.5 / 102.1 kg |
| 150 lb 68 kg | 68 / 106 lb 30.8 / 48.1 kg | 97 / 138 lb 44 / 62.6 kg | 133 / 186 lb 60.3 / 84.4 kg | 169 / 236 lb 76.7 / 107 kg |
| 160 lb 72.6 kg | 71 / 111 lb 32.2 / 50.3 kg | 102 / 144 lb 46.3 / 65.3 kg | 139 / 194 lb 63 / 88 kg | 177 / 246 lb 80.3 / 111.6 kg |
| 170 lb 77.1 kg | 74 / 115 lb 33.6 / 52.2 kg | 106 / 150 lb 48.1 / 68 kg | 145 / 202 lb 65.8 / 91.6 kg | 184 / 256 lb 83.5 / 116.1 kg |
| 180 lb 81.6 kg | 77 / 120 lb 34.9 / 54.4 kg | 110 / 156 lb 49.9 / 70.8 kg | 150 / 210 lb 68 / 95.3 kg | 191 / 266 lb 86.6 / 120.7 kg |
| 190 lb 86.2 kg | 80 / 124 lb 36.3 / 56.2 kg | 114 / 162 lb 51.7 / 73.5 kg | 156 / 218 lb 70.8 / 98.9 kg | 198 / 276 lb 89.8 / 125.2 kg |
| 200 lb 90.7 kg | 83 / 128 lb 37.6 / 58.1 kg | 118 / 168 lb 53.5 / 76.2 kg | 161 / 226 lb 73 / 102.5 kg | 205 / 286 lb 93 / 129.7 kg |
| 210 lb 95.3 kg | 86 / 133 lb 39 / 60.3 kg | 122 / 173 lb 55.3 / 78.5 kg | 167 / 233 lb 75.7 / 105.7 kg | 212 / 295 lb 96.2 / 133.8 kg |
| 220 lb 99.8 kg | 88 / 137 lb 39.9 / 62.1 kg | 126 / 179 lb 57.2 / 81.2 kg | 172 / 240 lb 78 / 108.9 kg | 218 / 304 lb 98.9 / 137.9 kg |
| 230 lb 104.3 kg | 91 / 141 lb 41.3 / 64 kg | 129 / 184 lb 58.5 / 83.5 kg | 177 / 248 lb 80.3 / 112.5 kg | 225 / 313 lb 102.1 / 142 kg |
| 240 lb 108.9 kg | 93 / 145 lb 42.2 / 65.8 kg | 133 / 189 lb 60.3 / 85.7 kg | 182 / 255 lb 82.6 / 115.7 kg | 231 / 323 lb 104.8 / 146.5 kg |
| 250 lb 113.4 kg | 96 / 149 lb 43.5 / 67.6 kg | 137 / 195 lb 62.1 / 88.5 kg | 187 / 262 lb 84.8 / 118.8 kg | 238 / 331 lb 108 / 150.1 kg |
| 260 lb 117.9 kg | 99 / 153 lb 44.9 / 69.4 kg | 141 / 200 lb 64 / 90.7 kg | 192 / 269 lb 87.1 / 122 kg | 244 / 340 lb 110.7 / 154.2 kg |
| 270 lb 122.5 kg | 101 / 157 lb 45.8 / 71.2 kg | 144 / 205 lb 65.3 / 93 kg | 197 / 276 lb 89.4 / 125.2 kg | 250 / 349 lb 113.4 / 158.3 kg |
| 280 lb 127 kg | 104 / 161 lb 47.2 / 73 kg | 148 / 210 lb 67.1 / 95.3 kg | 202 / 282 lb 91.6 / 127.9 kg | 256 / 357 lb 116.1 / 161.9 kg |
| 290 lb 131.5 kg | 106 / 164 lb 48.1 / 74.4 kg | 151 / 215 lb 68.5 / 97.5 kg | 207 / 289 lb 93.9 / 131.1 kg | 262 / 366 lb 118.8 / 166 kg |
| 300 lb 136.1 kg | 108 / 168 lb 49 / 76.2 kg | 155 / 220 lb 70.3 / 99.8 kg | 212 / 296 lb 96.2 / 134.3 kg | 268 / 374 lb 121.6 / 169.6 kg |
Women’s Low Row vs Bent-Over Row Standards
How to read the table: The first number is Low 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 | 39 / 63 lb 17.7 / 28.6 kg | 57 / 86 lb 25.9 / 39 kg | 79 / 114 lb 35.8 / 51.7 kg | 101 / 143 lb 45.8 / 64.9 kg |
| 110 lb 49.9 kg | 41 / 67 lb 18.6 / 30.4 kg | 61 / 92 lb 27.7 / 41.7 kg | 84 / 122 lb 38.1 / 55.3 kg | 107 / 153 lb 48.5 / 69.4 kg |
| 120 lb 54.4 kg | 44 / 72 lb 20 / 32.7 kg | 65 / 97 lb 29.5 / 44 kg | 89 / 129 lb 40.4 / 58.5 kg | 114 / 162 lb 51.7 / 73.5 kg |
| 130 lb 59 kg | 46 / 75 lb 20.9 / 34 kg | 68 / 103 lb 30.8 / 46.7 kg | 94 / 136 lb 42.6 / 61.7 kg | 120 / 171 lb 54.4 / 77.6 kg |
| 140 lb 63.5 kg | 49 / 79 lb 22.2 / 35.8 kg | 72 / 108 lb 32.7 / 49 kg | 98 / 143 lb 44.5 / 64.9 kg | 126 / 180 lb 57.2 / 81.6 kg |
| 150 lb 68 kg | 51 / 83 lb 23.1 / 37.6 kg | 75 / 113 lb 34 / 51.3 kg | 103 / 150 lb 46.7 / 68 kg | 132 / 188 lb 59.9 / 85.3 kg |
| 160 lb 72.6 kg | 53 / 87 lb 24 / 39.5 kg | 78 / 118 lb 35.4 / 53.5 kg | 108 / 157 lb 49 / 71.2 kg | 138 / 196 lb 62.6 / 88.9 kg |
| 170 lb 77.1 kg | 55 / 90 lb 24.9 / 40.8 kg | 82 / 123 lb 37.2 / 55.8 kg | 112 / 163 lb 50.8 / 73.9 kg | 143 / 204 lb 64.9 / 92.5 kg |
| 180 lb 81.6 kg | 58 / 94 lb 26.3 / 42.6 kg | 85 / 128 lb 38.6 / 58.1 kg | 116 / 169 lb 52.6 / 76.7 kg | 149 / 212 lb 67.6 / 96.2 kg |
| 190 lb 86.2 kg | 60 / 97 lb 27.2 / 44 kg | 88 / 132 lb 39.9 / 59.9 kg | 121 / 176 lb 54.9 / 79.8 kg | 155 / 220 lb 70.3 / 99.8 kg |
| 200 lb 90.7 kg | 62 / 101 lb 28.1 / 45.8 kg | 91 / 137 lb 41.3 / 62.1 kg | 125 / 182 lb 56.7 / 82.6 kg | 160 / 228 lb 72.6 / 103.4 kg |
| 210 lb 95.3 kg | 64 / 104 lb 29 / 47.2 kg | 94 / 141 lb 42.6 / 64 kg | 129 / 188 lb 58.5 / 85.3 kg | 165 / 235 lb 74.8 / 106.6 kg |
| 220 lb 99.8 kg | 66 / 107 lb 29.9 / 48.5 kg | 97 / 146 lb 44 / 66.2 kg | 133 / 194 lb 60.3 / 88 kg | 170 / 243 lb 77.1 / 110.2 kg |
| 230 lb 104.3 kg | 68 / 110 lb 30.8 / 49.9 kg | 100 / 150 lb 45.4 / 68 kg | 137 / 199 lb 62.1 / 90.3 kg | 176 / 250 lb 79.8 / 113.4 kg |
| 240 lb 108.9 kg | 70 / 114 lb 31.8 / 51.7 kg | 103 / 155 lb 46.7 / 70.3 kg | 141 / 205 lb 64 / 93 kg | 181 / 257 lb 82.1 / 116.6 kg |
How Your Low 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 low row strength level
The standards use the sex-specific effective-resistance thresholds from the individual Low 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 larger lifters are expected to row more resistance without requiring strength to increase pound for pound.
3. 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.
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 low row | Adjust low row targets to exact bodyweight with the two-thirds rule. |
| Rate the bent-over row | Use total-barbell estimated max and adjust targets 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 Low 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 barbell bent-over row standard is higher; below zero means the low 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.
25.9 → 48 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the low row standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the low row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +32 lb +14.5 kg | +35 lb +15.9 kg | +45 lb +20.4 kg | +57 lb +25.9 kg |
| 130 lb 59 kg | +34 lb +15.4 kg | +37 lb +16.8 kg | +48 lb +21.8 kg | +60 lb +27.2 kg |
| 140 lb 63.5 kg | +36 lb +16.3 kg | +39 lb +17.7 kg | +51 lb +23.1 kg | +63 lb +28.6 kg |
| 150 lb 68 kg | +38 lb +17.3 kg | +41 lb +18.6 kg | +53 lb +24.1 kg | +67 lb +30.3 kg |
| 160 lb 72.6 kg | +40 lb +18.1 kg | +42 lb +19 kg | +55 lb +25 kg | +69 lb +31.3 kg |
| 170 lb 77.1 kg | +41 lb +18.6 kg | +44 lb +19.9 kg | +57 lb +25.8 kg | +72 lb +32.6 kg |
| 180 lb 81.6 kg | +43 lb +19.5 kg | +46 lb +20.9 kg | +60 lb +27.3 kg | +75 lb +34.1 kg |
| 190 lb 86.2 kg | +44 lb +19.9 kg | +48 lb +21.8 kg | +62 lb +28.1 kg | +78 lb +35.4 kg |
| 200 lb 90.7 kg | +45 lb +20.5 kg | +50 lb +22.7 kg | +65 lb +29.5 kg | +81 lb +36.7 kg |
| 210 lb 95.3 kg | +47 lb +21.3 kg | +51 lb +23.2 kg | +66 lb +30 kg | +83 lb +37.6 kg |
| 220 lb 99.8 kg | +49 lb +22.2 kg | +53 lb +24 kg | +68 lb +30.9 kg | +86 lb +39 kg |
| 230 lb 104.3 kg | +50 lb +22.7 kg | +55 lb +25 kg | +71 lb +32.2 kg | +88 lb +39.9 kg |
| 240 lb 108.9 kg | +52 lb +23.6 kg | +56 lb +25.4 kg | +73 lb +33.1 kg | +92 lb +41.7 kg |
| 250 lb 113.4 kg | +53 lb +24.1 kg | +58 lb +26.4 kg | +75 lb +34 kg | +93 lb +42.1 kg |
| 260 lb 117.9 kg | +54 lb +24.5 kg | +59 lb +26.7 kg | +77 lb +34.9 kg | +96 lb +43.5 kg |
| 270 lb 122.5 kg | +56 lb +25.4 kg | +61 lb +27.7 kg | +79 lb +35.8 kg | +99 lb +44.9 kg |
| 280 lb 127 kg | +57 lb +25.8 kg | +62 lb +28.2 kg | +80 lb +36.3 kg | +101 lb +45.8 kg |
| 290 lb 131.5 kg | +58 lb +26.3 kg | +64 lb +29 kg | +82 lb +37.2 kg | +104 lb +47.2 kg |
| 300 lb 136.1 kg | +60 lb +27.2 kg | +65 lb +29.5 kg | +84 lb +38.1 kg | +106 lb +48 kg |
How Women’s Low 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.
19.1 → 34.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the low row standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the low row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +24 lb +10.9 kg | +29 lb +13.1 kg | +35 lb +15.9 kg | +42 lb +19.1 kg |
| 110 lb 49.9 kg | +26 lb +11.8 kg | +31 lb +14 kg | +38 lb +17.2 kg | +46 lb +20.9 kg |
| 120 lb 54.4 kg | +28 lb +12.7 kg | +32 lb +14.5 kg | +40 lb +18.1 kg | +48 lb +21.8 kg |
| 130 lb 59 kg | +29 lb +13.1 kg | +35 lb +15.9 kg | +42 lb +19.1 kg | +51 lb +23.2 kg |
| 140 lb 63.5 kg | +30 lb +13.6 kg | +36 lb +16.3 kg | +45 lb +20.4 kg | +54 lb +24.4 kg |
| 150 lb 68 kg | +32 lb +14.5 kg | +38 lb +17.3 kg | +47 lb +21.3 kg | +56 lb +25.4 kg |
| 160 lb 72.6 kg | +34 lb +15.5 kg | +40 lb +18.1 kg | +49 lb +22.2 kg | +58 lb +26.3 kg |
| 170 lb 77.1 kg | +35 lb +15.9 kg | +41 lb +18.6 kg | +51 lb +23.1 kg | +61 lb +27.6 kg |
| 180 lb 81.6 kg | +36 lb +16.3 kg | +43 lb +19.5 kg | +53 lb +24.1 kg | +63 lb +28.6 kg |
| 190 lb 86.2 kg | +37 lb +16.8 kg | +44 lb +20 kg | +55 lb +24.9 kg | +65 lb +29.5 kg |
| 200 lb 90.7 kg | +39 lb +17.7 kg | +46 lb +20.8 kg | +57 lb +25.9 kg | +68 lb +30.8 kg |
| 210 lb 95.3 kg | +40 lb +18.2 kg | +47 lb +21.4 kg | +59 lb +26.8 kg | +70 lb +31.8 kg |
| 220 lb 99.8 kg | +41 lb +18.6 kg | +49 lb +22.2 kg | +61 lb +27.7 kg | +73 lb +33.1 kg |
| 230 lb 104.3 kg | +42 lb +19.1 kg | +50 lb +22.6 kg | +62 lb +28.2 kg | +74 lb +33.6 kg |
| 240 lb 108.9 kg | +44 lb +19.9 kg | +52 lb +23.6 kg | +64 lb +29 kg | +76 lb +34.5 kg |
Low Row and Bent Over Row Exercises Used by This Calculator
This calculator uses a strict bilateral low row and a strict barbell bent-over row. Use strict canonical Low Row and Bent Over Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use effective total low-row station resistance
Enter the station’s effective total two-hand resistance. Pull from controlled reach to the same waist, lower-rib, or lower-abdomen finish with stable body position and return under control. Do not enter per-arm force, seated cable or high rows, lat pulldowns, layback, pad bounce, leg drive, partial reps, 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.
Enter one recent Low Row result and one recent Bent Over Row result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Low Row — View the individual Low Row standards and next strength-level target.
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Machine Seated Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated Cable 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.
- Chest Supported Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.