Bent Over Row vs Machine Seated Row Strength Standards
Compare your bent-over row and machine seated 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 working weight 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 strict, repeatable machine seated row set that follows the canonical setup, range, and lockout 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.
Bent Over Row vs Machine Seated Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell bent-over row and machine seated 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 barbell bent-over row and machine seated 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 Bent-Over Row / Machine Seated 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 Bent-Over Row vs Machine Seated Row Standards
How to read the table: The first number is Bent-Over Row; the second is Machine Seated 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 | 91 / 63 lb 41.3 / 28.6 kg | 119 / 87 lb 54 / 39.5 kg | 160 / 118 lb 72.6 / 53.5 kg | 203 / 148 lb 92.1 / 67.1 kg |
| 130 lb 59 kg | 96 / 67 lb 43.5 / 30.4 kg | 126 / 92 lb 57.2 / 41.7 kg | 169 / 124 lb 76.7 / 56.2 kg | 214 / 156 lb 97.1 / 70.8 kg |
| 140 lb 63.5 kg | 101 / 70 lb 45.8 / 31.8 kg | 132 / 96 lb 59.9 / 43.5 kg | 178 / 131 lb 80.7 / 59.4 kg | 225 / 164 lb 102.1 / 74.4 kg |
| 150 lb 68 kg | 106 / 73 lb 48.1 / 33.1 kg | 138 / 101 lb 62.6 / 45.8 kg | 186 / 137 lb 84.4 / 62.1 kg | 236 / 172 lb 107 / 78 kg |
| 160 lb 72.6 kg | 111 / 77 lb 50.3 / 34.9 kg | 144 / 105 lb 65.3 / 47.6 kg | 194 / 143 lb 88 / 64.9 kg | 246 / 179 lb 111.6 / 81.2 kg |
| 170 lb 77.1 kg | 115 / 80 lb 52.2 / 36.3 kg | 150 / 110 lb 68 / 49.9 kg | 202 / 149 lb 91.6 / 67.6 kg | 256 / 187 lb 116.1 / 84.8 kg |
| 180 lb 81.6 kg | 120 / 83 lb 54.4 / 37.6 kg | 156 / 114 lb 70.8 / 51.7 kg | 210 / 154 lb 95.3 / 69.9 kg | 266 / 194 lb 120.7 / 88 kg |
| 190 lb 86.2 kg | 124 / 86 lb 56.2 / 39 kg | 162 / 118 lb 73.5 / 53.5 kg | 218 / 160 lb 98.9 / 72.6 kg | 276 / 201 lb 125.2 / 91.2 kg |
| 200 lb 90.7 kg | 128 / 89 lb 58.1 / 40.4 kg | 168 / 122 lb 76.2 / 55.3 kg | 226 / 166 lb 102.5 / 75.3 kg | 286 / 208 lb 129.7 / 94.3 kg |
| 210 lb 95.3 kg | 133 / 92 lb 60.3 / 41.7 kg | 173 / 126 lb 78.5 / 57.2 kg | 233 / 171 lb 105.7 / 77.6 kg | 295 / 215 lb 133.8 / 97.5 kg |
| 220 lb 99.8 kg | 137 / 95 lb 62.1 / 43.1 kg | 179 / 130 lb 81.2 / 59 kg | 240 / 176 lb 108.9 / 79.8 kg | 304 / 222 lb 137.9 / 100.7 kg |
| 230 lb 104.3 kg | 141 / 98 lb 64 / 44.5 kg | 184 / 134 lb 83.5 / 60.8 kg | 248 / 182 lb 112.5 / 82.6 kg | 313 / 228 lb 142 / 103.4 kg |
| 240 lb 108.9 kg | 145 / 100 lb 65.8 / 45.4 kg | 189 / 138 lb 85.7 / 62.6 kg | 255 / 187 lb 115.7 / 84.8 kg | 323 / 235 lb 146.5 / 106.6 kg |
| 250 lb 113.4 kg | 149 / 103 lb 67.6 / 46.7 kg | 195 / 142 lb 88.5 / 64.4 kg | 262 / 192 lb 118.8 / 87.1 kg | 331 / 241 lb 150.1 / 109.3 kg |
| 260 lb 117.9 kg | 153 / 106 lb 69.4 / 48.1 kg | 200 / 145 lb 90.7 / 65.8 kg | 269 / 197 lb 122 / 89.4 kg | 340 / 248 lb 154.2 / 112.5 kg |
| 270 lb 122.5 kg | 157 / 109 lb 71.2 / 49.4 kg | 205 / 149 lb 93 / 67.6 kg | 276 / 202 lb 125.2 / 91.6 kg | 349 / 254 lb 158.3 / 115.2 kg |
| 280 lb 127 kg | 161 / 111 lb 73 / 50.3 kg | 210 / 153 lb 95.3 / 69.4 kg | 282 / 207 lb 127.9 / 93.9 kg | 357 / 260 lb 161.9 / 117.9 kg |
| 290 lb 131.5 kg | 164 / 114 lb 74.4 / 51.7 kg | 215 / 156 lb 97.5 / 70.8 kg | 289 / 212 lb 131.1 / 96.2 kg | 366 / 266 lb 166 / 120.7 kg |
| 300 lb 136.1 kg | 168 / 117 lb 76.2 / 53.1 kg | 220 / 160 lb 99.8 / 72.6 kg | 296 / 217 lb 134.3 / 98.4 kg | 374 / 273 lb 169.6 / 123.8 kg |
Women’s Bent-Over Row vs Machine Seated Row Standards
How to read the table: The first number is Bent-Over Row; the second is Machine Seated 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 | 63 / 43 lb 28.6 / 19.5 kg | 86 / 62 lb 39 / 28.1 kg | 114 / 82 lb 51.7 / 37.2 kg | 143 / 105 lb 64.9 / 47.6 kg |
| 110 lb 49.9 kg | 67 / 46 lb 30.4 / 20.9 kg | 92 / 66 lb 41.7 / 29.9 kg | 122 / 88 lb 55.3 / 39.9 kg | 153 / 111 lb 69.4 / 50.3 kg |
| 120 lb 54.4 kg | 72 / 49 lb 32.7 / 22.2 kg | 97 / 70 lb 44 / 31.8 kg | 129 / 93 lb 58.5 / 42.2 kg | 162 / 118 lb 73.5 / 53.5 kg |
| 130 lb 59 kg | 75 / 52 lb 34 / 23.6 kg | 103 / 74 lb 46.7 / 33.6 kg | 136 / 98 lb 61.7 / 44.5 kg | 171 / 125 lb 77.6 / 56.7 kg |
| 140 lb 63.5 kg | 79 / 54 lb 35.8 / 24.5 kg | 108 / 77 lb 49 / 34.9 kg | 143 / 103 lb 64.9 / 46.7 kg | 180 / 131 lb 81.6 / 59.4 kg |
| 150 lb 68 kg | 83 / 57 lb 37.6 / 25.9 kg | 113 / 81 lb 51.3 / 36.7 kg | 150 / 108 lb 68 / 49 kg | 188 / 137 lb 85.3 / 62.1 kg |
| 160 lb 72.6 kg | 87 / 60 lb 39.5 / 27.2 kg | 118 / 85 lb 53.5 / 38.6 kg | 157 / 113 lb 71.2 / 51.3 kg | 196 / 143 lb 88.9 / 64.9 kg |
| 170 lb 77.1 kg | 90 / 62 lb 40.8 / 28.1 kg | 123 / 88 lb 55.8 / 39.9 kg | 163 / 117 lb 73.9 / 53.1 kg | 204 / 149 lb 92.5 / 67.6 kg |
| 180 lb 81.6 kg | 94 / 64 lb 42.6 / 29 kg | 128 / 91 lb 58.1 / 41.3 kg | 169 / 122 lb 76.7 / 55.3 kg | 212 / 155 lb 96.2 / 70.3 kg |
| 190 lb 86.2 kg | 97 / 67 lb 44 / 30.4 kg | 132 / 95 lb 59.9 / 43.1 kg | 176 / 126 lb 79.8 / 57.2 kg | 220 / 160 lb 99.8 / 72.6 kg |
| 200 lb 90.7 kg | 101 / 69 lb 45.8 / 31.3 kg | 137 / 98 lb 62.1 / 44.5 kg | 182 / 131 lb 82.6 / 59.4 kg | 228 / 166 lb 103.4 / 75.3 kg |
| 210 lb 95.3 kg | 104 / 71 lb 47.2 / 32.2 kg | 141 / 101 lb 64 / 45.8 kg | 188 / 135 lb 85.3 / 61.2 kg | 235 / 171 lb 106.6 / 77.6 kg |
| 220 lb 99.8 kg | 107 / 74 lb 48.5 / 33.6 kg | 146 / 105 lb 66.2 / 47.6 kg | 194 / 139 lb 88 / 63 kg | 243 / 177 lb 110.2 / 80.3 kg |
| 230 lb 104.3 kg | 110 / 76 lb 49.9 / 34.5 kg | 150 / 108 lb 68 / 49 kg | 199 / 144 lb 90.3 / 65.3 kg | 250 / 182 lb 113.4 / 82.6 kg |
| 240 lb 108.9 kg | 114 / 78 lb 51.7 / 35.4 kg | 155 / 111 lb 70.3 / 50.3 kg | 205 / 148 lb 93 / 67.1 kg | 257 / 187 lb 116.6 / 84.8 kg |
How Your Bent Over Row vs Machine Seated 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 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 machine seated row strength level
The standards use the sex-specific targets from the individual Machine Seated 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 bent-over row | Use total-barbell estimated max and adjust targets with the two-thirds rule. |
| Rate the machine seated row | Adjust machine seated 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 Bent Over Row and Machine Seated 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 machine seated row 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.
25 → 45.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine seated row standard minus the barbell bent-over row standard. A plus sign means the machine seated row 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 | −28 lb −12.7 kg | −32 lb −14.5 kg | −42 lb −19.1 kg | −55 lb −25 kg |
| 130 lb 59 kg | −29 lb −13.1 kg | −34 lb −15.5 kg | −45 lb −20.5 kg | −58 lb −26.3 kg |
| 140 lb 63.5 kg | −31 lb −14 kg | −36 lb −16.4 kg | −47 lb −21.3 kg | −61 lb −27.7 kg |
| 150 lb 68 kg | −33 lb −15 kg | −37 lb −16.8 kg | −49 lb −22.3 kg | −64 lb −29 kg |
| 160 lb 72.6 kg | −34 lb −15.4 kg | −39 lb −17.7 kg | −51 lb −23.1 kg | −67 lb −30.4 kg |
| 170 lb 77.1 kg | −35 lb −15.9 kg | −40 lb −18.1 kg | −53 lb −24 kg | −69 lb −31.3 kg |
| 180 lb 81.6 kg | −37 lb −16.8 kg | −42 lb −19.1 kg | −56 lb −25.4 kg | −72 lb −32.7 kg |
| 190 lb 86.2 kg | −38 lb −17.2 kg | −44 lb −20 kg | −58 lb −26.3 kg | −75 lb −34 kg |
| 200 lb 90.7 kg | −39 lb −17.7 kg | −46 lb −20.9 kg | −60 lb −27.2 kg | −78 lb −35.4 kg |
| 210 lb 95.3 kg | −41 lb −18.6 kg | −47 lb −21.3 kg | −62 lb −28.1 kg | −80 lb −36.3 kg |
| 220 lb 99.8 kg | −42 lb −19 kg | −49 lb −22.2 kg | −64 lb −29.1 kg | −82 lb −37.2 kg |
| 230 lb 104.3 kg | −43 lb −19.5 kg | −50 lb −22.7 kg | −66 lb −29.9 kg | −85 lb −38.6 kg |
| 240 lb 108.9 kg | −45 lb −20.4 kg | −51 lb −23.1 kg | −68 lb −30.9 kg | −88 lb −39.9 kg |
| 250 lb 113.4 kg | −46 lb −20.9 kg | −53 lb −24.1 kg | −70 lb −31.7 kg | −90 lb −40.8 kg |
| 260 lb 117.9 kg | −47 lb −21.3 kg | −55 lb −24.9 kg | −72 lb −32.6 kg | −92 lb −41.7 kg |
| 270 lb 122.5 kg | −48 lb −21.8 kg | −56 lb −25.4 kg | −74 lb −33.6 kg | −95 lb −43.1 kg |
| 280 lb 127 kg | −50 lb −22.7 kg | −57 lb −25.9 kg | −75 lb −34 kg | −97 lb −44 kg |
| 290 lb 131.5 kg | −50 lb −22.7 kg | −59 lb −26.7 kg | −77 lb −34.9 kg | −100 lb −45.3 kg |
| 300 lb 136.1 kg | −51 lb −23.1 kg | −60 lb −27.2 kg | −79 lb −35.9 kg | −101 lb −45.8 kg |
How Women’s Bent Over Row and Machine Seated 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.
17.3 → 31.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine seated row standard minus the barbell bent-over row standard. A plus sign means the machine seated row 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 | −20 lb −9.1 kg | −24 lb −10.9 kg | −32 lb −14.5 kg | −38 lb −17.3 kg |
| 110 lb 49.9 kg | −21 lb −9.5 kg | −26 lb −11.8 kg | −34 lb −15.4 kg | −42 lb −19.1 kg |
| 120 lb 54.4 kg | −23 lb −10.5 kg | −27 lb −12.2 kg | −36 lb −16.3 kg | −44 lb −20 kg |
| 130 lb 59 kg | −23 lb −10.4 kg | −29 lb −13.1 kg | −38 lb −17.2 kg | −46 lb −20.9 kg |
| 140 lb 63.5 kg | −25 lb −11.3 kg | −31 lb −14.1 kg | −40 lb −18.2 kg | −49 lb −22.2 kg |
| 150 lb 68 kg | −26 lb −11.7 kg | −32 lb −14.6 kg | −42 lb −19 kg | −51 lb −23.2 kg |
| 160 lb 72.6 kg | −27 lb −12.3 kg | −33 lb −14.9 kg | −44 lb −19.9 kg | −53 lb −24 kg |
| 170 lb 77.1 kg | −28 lb −12.7 kg | −35 lb −15.9 kg | −46 lb −20.8 kg | −55 lb −24.9 kg |
| 180 lb 81.6 kg | −30 lb −13.6 kg | −37 lb −16.8 kg | −47 lb −21.4 kg | −57 lb −25.9 kg |
| 190 lb 86.2 kg | −30 lb −13.6 kg | −37 lb −16.8 kg | −50 lb −22.6 kg | −60 lb −27.2 kg |
| 200 lb 90.7 kg | −32 lb −14.5 kg | −39 lb −17.6 kg | −51 lb −23.2 kg | −62 lb −28.1 kg |
| 210 lb 95.3 kg | −33 lb −15 kg | −40 lb −18.2 kg | −53 lb −24.1 kg | −64 lb −29 kg |
| 220 lb 99.8 kg | −33 lb −14.9 kg | −41 lb −18.6 kg | −55 lb −25 kg | −66 lb −29.9 kg |
| 230 lb 104.3 kg | −34 lb −15.4 kg | −42 lb −19 kg | −55 lb −25 kg | −68 lb −30.8 kg |
| 240 lb 108.9 kg | −36 lb −16.3 kg | −44 lb −20 kg | −57 lb −25.9 kg | −70 lb −31.8 kg |
Bent Over Row and Machine Seated Row Exercises Used by This Calculator
This calculator uses a strict barbell bent-over row and a strict machine seated row. Use strict canonical Bent Over Row and Machine Seated Row 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 strict, repeatable Machine Seated Row
These standards reflect effective total machine load, not one-side plate load or one-arm load Performed seated on a selectorized or plate-loaded row machine using both handles Consistent machine, seat setting, handle, grip, and body position assumed across all tests Torso remains stable throughout the pull and return Handles reach a consistent finish near the lower ribs, waist, or upper abdomen Elbows clearly drive back without shrugging or curling the handles Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Enter one recent Bent Over Row result and one recent Machine Seated Row result
Enter the canonical working weight 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.
- Machine Seated Row — View the individual Machine Seated Row standards and next strength-level target.
- Seated Cable 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.
- Chest Supported Dumbbell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bench Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.