Bent Over Row vs Trap Bar Row Strength Standards
Compare your bent-over row and trap bar 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.
Use each exercise's canonical input: Total barbell weight for Bent Over Row and Total external load for Trap Bar Row. Use a strict barbell row from full arm extension to the lower ribs or upper abdomen with a stable near-parallel hinged torso and Use the total trap bar load rowed from the bent-over position.. 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 Trap Bar Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell bent-over row and trap bar 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 trap bar 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 / Trap Bar 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 Trap Bar Row Standards
How to read the table: The first number is Bent-Over Row; the second is Trap Bar 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 / 67 lb 41.3 / 30.4 kg | 119 / 98 lb 54 / 44.5 kg | 160 / 132 lb 72.6 / 59.9 kg | 203 / 165 lb 92.1 / 74.8 kg |
| 130 lb 59 kg | 96 / 71 lb 43.5 / 32.2 kg | 126 / 103 lb 57.2 / 46.7 kg | 169 / 139 lb 76.7 / 63 kg | 214 / 174 lb 97.1 / 78.9 kg |
| 140 lb 63.5 kg | 101 / 74 lb 45.8 / 33.6 kg | 132 / 109 lb 59.9 / 49.4 kg | 178 / 146 lb 80.7 / 66.2 kg | 225 / 183 lb 102.1 / 83 kg |
| 150 lb 68 kg | 106 / 78 lb 48.1 / 35.4 kg | 138 / 114 lb 62.6 / 51.7 kg | 186 / 153 lb 84.4 / 69.4 kg | 236 / 191 lb 107 / 86.6 kg |
| 160 lb 72.6 kg | 111 / 81 lb 50.3 / 36.7 kg | 144 / 119 lb 65.3 / 54 kg | 194 / 160 lb 88 / 72.6 kg | 246 / 200 lb 111.6 / 90.7 kg |
| 170 lb 77.1 kg | 115 / 84 lb 52.2 / 38.1 kg | 150 / 123 lb 68 / 55.8 kg | 202 / 166 lb 91.6 / 75.3 kg | 256 / 208 lb 116.1 / 94.3 kg |
| 180 lb 81.6 kg | 120 / 88 lb 54.4 / 39.9 kg | 156 / 128 lb 70.8 / 58.1 kg | 210 / 173 lb 95.3 / 78.5 kg | 266 / 216 lb 120.7 / 98 kg |
| 190 lb 86.2 kg | 124 / 91 lb 56.2 / 41.3 kg | 162 / 133 lb 73.5 / 60.3 kg | 218 / 179 lb 98.9 / 81.2 kg | 276 / 224 lb 125.2 / 101.6 kg |
| 200 lb 90.7 kg | 128 / 94 lb 58.1 / 42.6 kg | 168 / 138 lb 76.2 / 62.6 kg | 226 / 185 lb 102.5 / 83.9 kg | 286 / 232 lb 129.7 / 105.2 kg |
| 210 lb 95.3 kg | 133 / 97 lb 60.3 / 44 kg | 173 / 142 lb 78.5 / 64.4 kg | 233 / 191 lb 105.7 / 86.6 kg | 295 / 239 lb 133.8 / 108.4 kg |
| 220 lb 99.8 kg | 137 / 100 lb 62.1 / 45.4 kg | 179 / 147 lb 81.2 / 66.7 kg | 240 / 197 lb 108.9 / 89.4 kg | 304 / 247 lb 137.9 / 112 kg |
| 230 lb 104.3 kg | 141 / 103 lb 64 / 46.7 kg | 184 / 151 lb 83.5 / 68.5 kg | 248 / 203 lb 112.5 / 92.1 kg | 313 / 254 lb 142 / 115.2 kg |
| 240 lb 108.9 kg | 145 / 106 lb 65.8 / 48.1 kg | 189 / 155 lb 85.7 / 70.3 kg | 255 / 209 lb 115.7 / 94.8 kg | 323 / 262 lb 146.5 / 118.8 kg |
| 250 lb 113.4 kg | 149 / 109 lb 67.6 / 49.4 kg | 195 / 160 lb 88.5 / 72.6 kg | 262 / 215 lb 118.8 / 97.5 kg | 331 / 269 lb 150.1 / 122 kg |
| 260 lb 117.9 kg | 153 / 112 lb 69.4 / 50.8 kg | 200 / 164 lb 90.7 / 74.4 kg | 269 / 221 lb 122 / 100.2 kg | 340 / 276 lb 154.2 / 125.2 kg |
| 270 lb 122.5 kg | 157 / 115 lb 71.2 / 52.2 kg | 205 / 168 lb 93 / 76.2 kg | 276 / 226 lb 125.2 / 102.5 kg | 349 / 283 lb 158.3 / 128.4 kg |
| 280 lb 127 kg | 161 / 118 lb 73 / 53.5 kg | 210 / 172 lb 95.3 / 78 kg | 282 / 232 lb 127.9 / 105.2 kg | 357 / 290 lb 161.9 / 131.5 kg |
| 290 lb 131.5 kg | 164 / 121 lb 74.4 / 54.9 kg | 215 / 176 lb 97.5 / 79.8 kg | 289 / 237 lb 131.1 / 107.5 kg | 366 / 297 lb 166 / 134.7 kg |
| 300 lb 136.1 kg | 168 / 123 lb 76.2 / 55.8 kg | 220 / 180 lb 99.8 / 81.6 kg | 296 / 243 lb 134.3 / 110.2 kg | 374 / 304 lb 169.6 / 137.9 kg |
Women’s Bent-Over Row vs Trap Bar Row Standards
How to read the table: The first number is Bent-Over Row; the second is Trap Bar 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 / 37 lb 28.6 / 16.8 kg | 86 / 55 lb 39 / 24.9 kg | 114 / 76 lb 51.7 / 34.5 kg | 143 / 98 lb 64.9 / 44.5 kg |
| 110 lb 49.9 kg | 67 / 39 lb 30.4 / 17.7 kg | 92 / 59 lb 41.7 / 26.8 kg | 122 / 81 lb 55.3 / 36.7 kg | 153 / 105 lb 69.4 / 47.6 kg |
| 120 lb 54.4 kg | 72 / 41 lb 32.7 / 18.6 kg | 97 / 62 lb 44 / 28.1 kg | 129 / 85 lb 58.5 / 38.6 kg | 162 / 111 lb 73.5 / 50.3 kg |
| 130 lb 59 kg | 75 / 44 lb 34 / 20 kg | 103 / 65 lb 46.7 / 29.5 kg | 136 / 90 lb 61.7 / 40.8 kg | 171 / 117 lb 77.6 / 53.1 kg |
| 140 lb 63.5 kg | 79 / 46 lb 35.8 / 20.9 kg | 108 / 69 lb 49 / 31.3 kg | 143 / 95 lb 64.9 / 43.1 kg | 180 / 123 lb 81.6 / 55.8 kg |
| 150 lb 68 kg | 83 / 48 lb 37.6 / 21.8 kg | 113 / 72 lb 51.3 / 32.7 kg | 150 / 99 lb 68 / 44.9 kg | 188 / 129 lb 85.3 / 58.5 kg |
| 160 lb 72.6 kg | 87 / 50 lb 39.5 / 22.7 kg | 118 / 75 lb 53.5 / 34 kg | 157 / 103 lb 71.2 / 46.7 kg | 196 / 135 lb 88.9 / 61.2 kg |
| 170 lb 77.1 kg | 90 / 52 lb 40.8 / 23.6 kg | 123 / 78 lb 55.8 / 35.4 kg | 163 / 108 lb 73.9 / 49 kg | 204 / 140 lb 92.5 / 63.5 kg |
| 180 lb 81.6 kg | 94 / 54 lb 42.6 / 24.5 kg | 128 / 81 lb 58.1 / 36.7 kg | 169 / 112 lb 76.7 / 50.8 kg | 212 / 146 lb 96.2 / 66.2 kg |
| 190 lb 86.2 kg | 97 / 56 lb 44 / 25.4 kg | 132 / 84 lb 59.9 / 38.1 kg | 176 / 116 lb 79.8 / 52.6 kg | 220 / 151 lb 99.8 / 68.5 kg |
| 200 lb 90.7 kg | 101 / 58 lb 45.8 / 26.3 kg | 137 / 87 lb 62.1 / 39.5 kg | 182 / 120 lb 82.6 / 54.4 kg | 228 / 156 lb 103.4 / 70.8 kg |
| 210 lb 95.3 kg | 104 / 60 lb 47.2 / 27.2 kg | 141 / 90 lb 64 / 40.8 kg | 188 / 124 lb 85.3 / 56.2 kg | 235 / 161 lb 106.6 / 73 kg |
| 220 lb 99.8 kg | 107 / 62 lb 48.5 / 28.1 kg | 146 / 93 lb 66.2 / 42.2 kg | 194 / 128 lb 88 / 58.1 kg | 243 / 167 lb 110.2 / 75.7 kg |
| 230 lb 104.3 kg | 110 / 64 lb 49.9 / 29 kg | 150 / 96 lb 68 / 43.5 kg | 199 / 132 lb 90.3 / 59.9 kg | 250 / 172 lb 113.4 / 78 kg |
| 240 lb 108.9 kg | 114 / 66 lb 51.7 / 29.9 kg | 155 / 98 lb 70.3 / 44.5 kg | 205 / 135 lb 93 / 61.2 kg | 257 / 176 lb 116.6 / 79.8 kg |
How Your Bent Over Row vs Trap Bar 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 trap bar row strength level
The standards use the sex-specific thresholds from the individual Trap Bar 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 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 trap bar row | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Trap Bar 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 trap bar 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.
17.3 → 31.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the trap bar row standard minus the barbell bent-over row standard. A plus sign means the trap bar 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 | −24 lb −10.9 kg | −21 lb −9.5 kg | −28 lb −12.7 kg | −38 lb −17.3 kg |
| 130 lb 59 kg | −25 lb −11.3 kg | −23 lb −10.5 kg | −30 lb −13.7 kg | −40 lb −18.2 kg |
| 140 lb 63.5 kg | −27 lb −12.2 kg | −23 lb −10.5 kg | −32 lb −14.5 kg | −42 lb −19.1 kg |
| 150 lb 68 kg | −28 lb −12.7 kg | −24 lb −10.9 kg | −33 lb −15 kg | −45 lb −20.4 kg |
| 160 lb 72.6 kg | −30 lb −13.6 kg | −25 lb −11.3 kg | −34 lb −15.4 kg | −46 lb −20.9 kg |
| 170 lb 77.1 kg | −31 lb −14.1 kg | −27 lb −12.2 kg | −36 lb −16.3 kg | −48 lb −21.8 kg |
| 180 lb 81.6 kg | −32 lb −14.5 kg | −28 lb −12.7 kg | −37 lb −16.8 kg | −50 lb −22.7 kg |
| 190 lb 86.2 kg | −33 lb −14.9 kg | −29 lb −13.2 kg | −39 lb −17.7 kg | −52 lb −23.6 kg |
| 200 lb 90.7 kg | −34 lb −15.5 kg | −30 lb −13.6 kg | −41 lb −18.6 kg | −54 lb −24.5 kg |
| 210 lb 95.3 kg | −36 lb −16.3 kg | −31 lb −14.1 kg | −42 lb −19.1 kg | −56 lb −25.4 kg |
| 220 lb 99.8 kg | −37 lb −16.7 kg | −32 lb −14.5 kg | −43 lb −19.5 kg | −57 lb −25.9 kg |
| 230 lb 104.3 kg | −38 lb −17.3 kg | −33 lb −15 kg | −45 lb −20.4 kg | −59 lb −26.8 kg |
| 240 lb 108.9 kg | −39 lb −17.7 kg | −34 lb −15.4 kg | −46 lb −20.9 kg | −61 lb −27.7 kg |
| 250 lb 113.4 kg | −40 lb −18.2 kg | −35 lb −15.9 kg | −47 lb −21.3 kg | −62 lb −28.1 kg |
| 260 lb 117.9 kg | −41 lb −18.6 kg | −36 lb −16.3 kg | −48 lb −21.8 kg | −64 lb −29 kg |
| 270 lb 122.5 kg | −42 lb −19 kg | −37 lb −16.8 kg | −50 lb −22.7 kg | −66 lb −29.9 kg |
| 280 lb 127 kg | −43 lb −19.5 kg | −38 lb −17.3 kg | −50 lb −22.7 kg | −67 lb −30.4 kg |
| 290 lb 131.5 kg | −43 lb −19.5 kg | −39 lb −17.7 kg | −52 lb −23.6 kg | −69 lb −31.3 kg |
| 300 lb 136.1 kg | −45 lb −20.4 kg | −40 lb −18.2 kg | −53 lb −24.1 kg | −70 lb −31.7 kg |
How Women’s Bent Over Row and Trap Bar 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.
20.4 → 36.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the trap bar row standard minus the barbell bent-over row standard. A plus sign means the trap bar 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 | −26 lb −11.8 kg | −31 lb −14.1 kg | −38 lb −17.2 kg | −45 lb −20.4 kg |
| 110 lb 49.9 kg | −28 lb −12.7 kg | −33 lb −14.9 kg | −41 lb −18.6 kg | −48 lb −21.8 kg |
| 120 lb 54.4 kg | −31 lb −14.1 kg | −35 lb −15.9 kg | −44 lb −19.9 kg | −51 lb −23.2 kg |
| 130 lb 59 kg | −31 lb −14 kg | −38 lb −17.2 kg | −46 lb −20.9 kg | −54 lb −24.5 kg |
| 140 lb 63.5 kg | −33 lb −14.9 kg | −39 lb −17.7 kg | −48 lb −21.8 kg | −57 lb −25.8 kg |
| 150 lb 68 kg | −35 lb −15.8 kg | −41 lb −18.6 kg | −51 lb −23.1 kg | −59 lb −26.8 kg |
| 160 lb 72.6 kg | −37 lb −16.8 kg | −43 lb −19.5 kg | −54 lb −24.5 kg | −61 lb −27.7 kg |
| 170 lb 77.1 kg | −38 lb −17.2 kg | −45 lb −20.4 kg | −55 lb −24.9 kg | −64 lb −29 kg |
| 180 lb 81.6 kg | −40 lb −18.1 kg | −47 lb −21.4 kg | −57 lb −25.9 kg | −66 lb −30 kg |
| 190 lb 86.2 kg | −41 lb −18.6 kg | −48 lb −21.8 kg | −60 lb −27.2 kg | −69 lb −31.3 kg |
| 200 lb 90.7 kg | −43 lb −19.5 kg | −50 lb −22.6 kg | −62 lb −28.2 kg | −72 lb −32.6 kg |
| 210 lb 95.3 kg | −44 lb −20 kg | −51 lb −23.2 kg | −64 lb −29.1 kg | −74 lb −33.6 kg |
| 220 lb 99.8 kg | −45 lb −20.4 kg | −53 lb −24 kg | −66 lb −29.9 kg | −76 lb −34.5 kg |
| 230 lb 104.3 kg | −46 lb −20.9 kg | −54 lb −24.5 kg | −67 lb −30.4 kg | −78 lb −35.4 kg |
| 240 lb 108.9 kg | −48 lb −21.8 kg | −57 lb −25.8 kg | −70 lb −31.8 kg | −81 lb −36.8 kg |
Bent Over Row and Trap Bar Row Exercises Used by This Calculator
This calculator uses a strict barbell bent-over row and a strict trap bar row test. Use strict canonical Bent Over Row and Trap Bar 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 the canonical Trap Bar Row setup and load convention
Use the total trap bar load rowed from the bent-over position. Enter only strict trap bar row reps. Count reps that row the trap bar from a stable bent-over position to a repeatable top range and lower under control without standing up, hitching, shrug-only reps, or bouncing from the floor. Keep setup, range, and finish quality consistent across the entered set. Do not count substituted exercises or assisted reps.
Enter one recent Bent Over Row result and one recent Trap Bar Row result
Use each exercise’s canonical input: Total barbell weight for Bent Over Row and Total external load for Trap Bar Row.
Related Tools
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Trap Bar Row — View the individual Trap Bar 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.
- Landmine 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.