Chest Supported Row vs Landmine Row Strength Standards
Compare your chest supported row and landmine 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 bilateral chest-supported machine or T-bar row with the torso fully supported, full arm extension, lower-chest or upper-abdomen finish, and controlled return and a strict two-arm landmine row using the same anchored bar, handle, torso position, and full range. 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.
Chest Supported Row vs Landmine Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the chest supported row and landmine 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 chest supported row and landmine 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 Chest Supported Row / Landmine 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 Chest Supported Row vs Landmine Row Standards
How to read the table: The first number is Chest Supported Row; the second is Landmine 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 | 77 / 77 lb 34.9 / 34.9 kg | 104 / 112 lb 47.2 / 50.8 kg | 140 / 151 lb 63.5 / 68.5 kg | 179 / 190 lb 81.2 / 86.2 kg |
| 130 lb 59 kg | 82 / 82 lb 37.2 / 37.2 kg | 109 / 118 lb 49.4 / 53.5 kg | 148 / 159 lb 67.1 / 72.1 kg | 189 / 200 lb 85.7 / 90.7 kg |
| 140 lb 63.5 kg | 86 / 86 lb 39 / 39 kg | 115 / 124 lb 52.2 / 56.2 kg | 155 / 167 lb 70.3 / 75.7 kg | 198 / 210 lb 89.8 / 95.3 kg |
| 150 lb 68 kg | 90 / 90 lb 40.8 / 40.8 kg | 120 / 130 lb 54.4 / 59 kg | 162 / 175 lb 73.5 / 79.4 kg | 208 / 220 lb 94.3 / 99.8 kg |
| 160 lb 72.6 kg | 94 / 94 lb 42.6 / 42.6 kg | 126 / 136 lb 57.2 / 61.7 kg | 169 / 183 lb 76.7 / 83 kg | 217 / 230 lb 98.4 / 104.3 kg |
| 170 lb 77.1 kg | 97 / 97 lb 44 / 44 kg | 131 / 141 lb 59.4 / 64 kg | 176 / 190 lb 79.8 / 86.2 kg | 226 / 240 lb 102.5 / 108.9 kg |
| 180 lb 81.6 kg | 101 / 101 lb 45.8 / 45.8 kg | 136 / 147 lb 61.7 / 66.7 kg | 183 / 198 lb 83 / 89.8 kg | 234 / 249 lb 106.1 / 112.9 kg |
| 190 lb 86.2 kg | 105 / 105 lb 47.6 / 47.6 kg | 141 / 152 lb 64 / 68.9 kg | 190 / 205 lb 86.2 / 93 kg | 243 / 258 lb 110.2 / 117 kg |
| 200 lb 90.7 kg | 109 / 109 lb 49.4 / 49.4 kg | 146 / 157 lb 66.2 / 71.2 kg | 197 / 212 lb 89.4 / 96.2 kg | 251 / 267 lb 113.9 / 121.1 kg |
| 210 lb 95.3 kg | 112 / 112 lb 50.8 / 50.8 kg | 151 / 162 lb 68.5 / 73.5 kg | 203 / 219 lb 92.1 / 99.3 kg | 260 / 276 lb 117.9 / 125.2 kg |
| 220 lb 99.8 kg | 116 / 116 lb 52.6 / 52.6 kg | 155 / 168 lb 70.3 / 76.2 kg | 210 / 226 lb 95.3 / 102.5 kg | 268 / 284 lb 121.6 / 128.8 kg |
| 230 lb 104.3 kg | 119 / 119 lb 54 / 54 kg | 160 / 173 lb 72.6 / 78.5 kg | 216 / 233 lb 98 / 105.7 kg | 276 / 293 lb 125.2 / 132.9 kg |
| 240 lb 108.9 kg | 123 / 123 lb 55.8 / 55.8 kg | 165 / 178 lb 74.8 / 80.7 kg | 222 / 240 lb 100.7 / 108.9 kg | 284 / 301 lb 128.8 / 136.5 kg |
| 250 lb 113.4 kg | 126 / 126 lb 57.2 / 57.2 kg | 169 / 183 lb 76.7 / 83 kg | 228 / 246 lb 103.4 / 111.6 kg | 292 / 310 lb 132.4 / 140.6 kg |
| 260 lb 117.9 kg | 129 / 129 lb 58.5 / 58.5 kg | 174 / 187 lb 78.9 / 84.8 kg | 234 / 253 lb 106.1 / 114.8 kg | 300 / 318 lb 136.1 / 144.2 kg |
| 270 lb 122.5 kg | 133 / 133 lb 60.3 / 60.3 kg | 178 / 192 lb 80.7 / 87.1 kg | 240 / 259 lb 108.9 / 117.5 kg | 307 / 326 lb 139.3 / 147.9 kg |
| 280 lb 127 kg | 136 / 136 lb 61.7 / 61.7 kg | 183 / 197 lb 83 / 89.4 kg | 246 / 265 lb 111.6 / 120.2 kg | 315 / 334 lb 142.9 / 151.5 kg |
| 290 lb 131.5 kg | 139 / 139 lb 63 / 63 kg | 187 / 201 lb 84.8 / 91.2 kg | 252 / 272 lb 114.3 / 123.4 kg | 322 / 342 lb 146.1 / 155.1 kg |
| 300 lb 136.1 kg | 142 / 142 lb 64.4 / 64.4 kg | 191 / 206 lb 86.6 / 93.4 kg | 258 / 278 lb 117 / 126.1 kg | 329 / 350 lb 149.2 / 158.8 kg |
Women’s Chest Supported Row vs Landmine Row Standards
How to read the table: The first number is Chest Supported Row; the second is Landmine 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 | 53 / 43 lb 24 / 19.5 kg | 72 / 66 lb 32.7 / 29.9 kg | 98 / 92 lb 44.5 / 41.7 kg | 124 / 118 lb 56.2 / 53.5 kg |
| 110 lb 49.9 kg | 56 / 46 lb 25.4 / 20.9 kg | 77 / 71 lb 34.9 / 32.2 kg | 104 / 98 lb 47.2 / 44.5 kg | 132 / 126 lb 59.9 / 57.2 kg |
| 120 lb 54.4 kg | 59 / 49 lb 26.8 / 22.2 kg | 82 / 75 lb 37.2 / 34 kg | 110 / 103 lb 49.9 / 46.7 kg | 140 / 134 lb 63.5 / 60.8 kg |
| 130 lb 59 kg | 63 / 52 lb 28.6 / 23.6 kg | 86 / 79 lb 39 / 35.8 kg | 116 / 109 lb 52.6 / 49.4 kg | 147 / 141 lb 66.7 / 64 kg |
| 140 lb 63.5 kg | 66 / 54 lb 29.9 / 24.5 kg | 91 / 83 lb 41.3 / 37.6 kg | 122 / 115 lb 55.3 / 52.2 kg | 155 / 148 lb 70.3 / 67.1 kg |
| 150 lb 68 kg | 69 / 57 lb 31.3 / 25.9 kg | 95 / 87 lb 43.1 / 39.5 kg | 128 / 120 lb 58.1 / 54.4 kg | 162 / 155 lb 73.5 / 70.3 kg |
| 160 lb 72.6 kg | 72 / 60 lb 32.7 / 27.2 kg | 99 / 91 lb 44.9 / 41.3 kg | 134 / 125 lb 60.8 / 56.7 kg | 169 / 162 lb 76.7 / 73.5 kg |
| 170 lb 77.1 kg | 75 / 62 lb 34 / 28.1 kg | 103 / 95 lb 46.7 / 43.1 kg | 139 / 130 lb 63 / 59 kg | 176 / 168 lb 79.8 / 76.2 kg |
| 180 lb 81.6 kg | 78 / 64 lb 35.4 / 29 kg | 107 / 98 lb 48.5 / 44.5 kg | 145 / 136 lb 65.8 / 61.7 kg | 183 / 175 lb 83 / 79.4 kg |
| 190 lb 86.2 kg | 81 / 67 lb 36.7 / 30.4 kg | 111 / 102 lb 50.3 / 46.3 kg | 150 / 140 lb 68 / 63.5 kg | 190 / 181 lb 86.2 / 82.1 kg |
| 200 lb 90.7 kg | 84 / 69 lb 38.1 / 31.3 kg | 115 / 105 lb 52.2 / 47.6 kg | 155 / 145 lb 70.3 / 65.8 kg | 196 / 188 lb 88.9 / 85.3 kg |
| 210 lb 95.3 kg | 86 / 71 lb 39 / 32.2 kg | 119 / 109 lb 54 / 49.4 kg | 160 / 150 lb 72.6 / 68 kg | 203 / 194 lb 92.1 / 88 kg |
| 220 lb 99.8 kg | 89 / 74 lb 40.4 / 33.6 kg | 123 / 112 lb 55.8 / 50.8 kg | 165 / 155 lb 74.8 / 70.3 kg | 209 / 200 lb 94.8 / 90.7 kg |
| 230 lb 104.3 kg | 92 / 76 lb 41.7 / 34.5 kg | 126 / 116 lb 57.2 / 52.6 kg | 170 / 160 lb 77.1 / 72.6 kg | 215 / 206 lb 97.5 / 93.4 kg |
| 240 lb 108.9 kg | 94 / 78 lb 42.6 / 35.4 kg | 130 / 119 lb 59 / 54 kg | 175 / 164 lb 79.4 / 74.4 kg | 222 / 212 lb 100.7 / 96.2 kg |
How Your Chest Supported Row vs Landmine 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 chest supported row strength level
The standards use the sex-specific chest supported row 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 machine resistance without requiring strength to increase pound for pound.
3. Find the landmine row strength level
The standards use the sex-specific strength levels from the individual Landmine 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 row more free-end landmine load 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 chest supported row | Use machine-resistance estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the landmine row | Adjust free-end-load landmine 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 Chest Supported Row and Landmine 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 landmine row standard is higher; below zero means the chest supported 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 chest supported row and landmine row standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, 240 lb, 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
Intermediate, Advanced, and Elite at every displayed bodyweight.
5 → 9.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the landmine row standard minus the chest supported row standard. A plus sign means the landmine row standard is higher. A minus sign means the chest supported row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 0 lb 0 kg | +8 lb +3.6 kg | +11 lb +5 kg | +11 lb +5 kg |
| 130 lb 59 kg | 0 lb 0 kg | +9 lb +4.1 kg | +11 lb +5 kg | +11 lb +5 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | +9 lb +4 kg | +12 lb +5.4 kg | +12 lb +5.5 kg |
| 150 lb 68 kg | 0 lb 0 kg | +10 lb +4.6 kg | +13 lb +5.9 kg | +12 lb +5.5 kg |
| 160 lb 72.6 kg | 0 lb 0 kg | +10 lb +4.5 kg | +14 lb +6.3 kg | +13 lb +5.9 kg |
| 170 lb 77.1 kg | 0 lb 0 kg | +10 lb +4.6 kg | +14 lb +6.4 kg | +14 lb +6.4 kg |
| 180 lb 81.6 kg | 0 lb 0 kg | +11 lb +5 kg | +15 lb +6.8 kg | +15 lb +6.8 kg |
| 190 lb 86.2 kg | 0 lb 0 kg | +11 lb +4.9 kg | +15 lb +6.8 kg | +15 lb +6.8 kg |
| 200 lb 90.7 kg | 0 lb 0 kg | +11 lb +5 kg | +15 lb +6.8 kg | +16 lb +7.2 kg |
| 210 lb 95.3 kg | 0 lb 0 kg | +11 lb +5 kg | +16 lb +7.2 kg | +16 lb +7.3 kg |
| 220 lb 99.8 kg | 0 lb 0 kg | +13 lb +5.9 kg | +16 lb +7.2 kg | +16 lb +7.2 kg |
| 230 lb 104.3 kg | 0 lb 0 kg | +13 lb +5.9 kg | +17 lb +7.7 kg | +17 lb +7.7 kg |
| 240 lb 108.9 kg | 0 lb 0 kg | +13 lb +5.9 kg | +18 lb +8.2 kg | +17 lb +7.7 kg |
| 250 lb 113.4 kg | 0 lb 0 kg | +14 lb +6.3 kg | +18 lb +8.2 kg | +18 lb +8.2 kg |
| 260 lb 117.9 kg | 0 lb 0 kg | +13 lb +5.9 kg | +19 lb +8.7 kg | +18 lb +8.1 kg |
| 270 lb 122.5 kg | 0 lb 0 kg | +14 lb +6.4 kg | +19 lb +8.6 kg | +19 lb +8.6 kg |
| 280 lb 127 kg | 0 lb 0 kg | +14 lb +6.4 kg | +19 lb +8.6 kg | +19 lb +8.6 kg |
| 290 lb 131.5 kg | 0 lb 0 kg | +14 lb +6.4 kg | +20 lb +9.1 kg | +20 lb +9 kg |
| 300 lb 136.1 kg | 0 lb 0 kg | +15 lb +6.8 kg | +20 lb +9.1 kg | +21 lb +9.6 kg |
How Women’s Chest Supported Row and Landmine 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.
2.7 → 4.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the landmine row standard minus the chest supported row standard. A plus sign means the landmine row standard is higher. A minus sign means the chest supported row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −10 lb −4.5 kg | −6 lb −2.8 kg | −6 lb −2.8 kg | −6 lb −2.7 kg |
| 110 lb 49.9 kg | −10 lb −4.5 kg | −6 lb −2.7 kg | −6 lb −2.7 kg | −6 lb −2.7 kg |
| 120 lb 54.4 kg | −10 lb −4.6 kg | −7 lb −3.2 kg | −7 lb −3.2 kg | −6 lb −2.7 kg |
| 130 lb 59 kg | −11 lb −5 kg | −7 lb −3.2 kg | −7 lb −3.2 kg | −6 lb −2.7 kg |
| 140 lb 63.5 kg | −12 lb −5.4 kg | −8 lb −3.7 kg | −7 lb −3.1 kg | −7 lb −3.2 kg |
| 150 lb 68 kg | −12 lb −5.4 kg | −8 lb −3.6 kg | −8 lb −3.7 kg | −7 lb −3.2 kg |
| 160 lb 72.6 kg | −12 lb −5.5 kg | −8 lb −3.6 kg | −9 lb −4.1 kg | −7 lb −3.2 kg |
| 170 lb 77.1 kg | −13 lb −5.9 kg | −8 lb −3.6 kg | −9 lb −4 kg | −8 lb −3.6 kg |
| 180 lb 81.6 kg | −14 lb −6.4 kg | −9 lb −4 kg | −9 lb −4.1 kg | −8 lb −3.6 kg |
| 190 lb 86.2 kg | −14 lb −6.3 kg | −9 lb −4 kg | −10 lb −4.5 kg | −9 lb −4.1 kg |
| 200 lb 90.7 kg | −15 lb −6.8 kg | −10 lb −4.6 kg | −10 lb −4.5 kg | −8 lb −3.6 kg |
| 210 lb 95.3 kg | −15 lb −6.8 kg | −10 lb −4.6 kg | −10 lb −4.6 kg | −9 lb −4.1 kg |
| 220 lb 99.8 kg | −15 lb −6.8 kg | −11 lb −5 kg | −10 lb −4.5 kg | −9 lb −4.1 kg |
| 230 lb 104.3 kg | −16 lb −7.2 kg | −10 lb −4.6 kg | −10 lb −4.5 kg | −9 lb −4.1 kg |
| 240 lb 108.9 kg | −16 lb −7.2 kg | −11 lb −5 kg | −11 lb −5 kg | −10 lb −4.5 kg |
Chest Supported Row and Landmine Row Exercises Used by This Calculator
This calculator uses a bilateral chest-supported machine row and a strict two-arm landmine row. Use strict canonical Chest Supported Row and Landmine Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Keep the chest on the pad through the full row
Enter the displayed or total loaded resistance under the machine’s convention. Keep the chest and torso fully supported, pull from full arm extension to the lower chest or upper abdomen, and return under control. Do not enter per-side load, unsupported, cable, dumbbell, barbell, or single-arm rows, partial reps, bounced reps, or torso-lifted reps.
Enter only the total load on the landmine’s free end
Anchor one end of the bar and enter the total weight loaded on the free end, not per-side or full-bar system weight. Keep the same handle, hinge or support, row to a clear top range, and lower under control. Do not count one-arm, chest-supported T-bar, bent-over, Yates, machine, partial, hip-driven, or assisted reps.
Enter one recent Chest Supported Row result and one recent Landmine Row result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Chest Supported Row — View the individual Chest Supported Row standards and next strength-level target.
- Landmine Row — View the individual Landmine Row standards and next strength-level target.
- Yates Bent Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Seated 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 Dumbbell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.