Pendlay Row vs Machine Seated Row Strength Standards
Compare your Pendlay 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 Pendlay row from a complete floor reset on every rep 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.
Pendlay Row vs Machine Seated Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Pendlay 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 Pendlay 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 Pendlay 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 Pendlay Row vs Machine Seated Row Standards
How to read the table: The first number is Pendlay 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 | 63 / 63 lb 28.6 / 28.6 kg | 98 / 87 lb 44.5 / 39.5 kg | 133 / 118 lb 60.3 / 53.5 kg | 168 / 148 lb 76.2 / 67.1 kg |
| 130 lb 59 kg | 67 / 67 lb 30.4 / 30.4 kg | 103 / 92 lb 46.7 / 41.7 kg | 141 / 124 lb 64 / 56.2 kg | 177 / 156 lb 80.3 / 70.8 kg |
| 140 lb 63.5 kg | 70 / 70 lb 31.8 / 31.8 kg | 109 / 96 lb 49.4 / 43.5 kg | 148 / 131 lb 67.1 / 59.4 kg | 186 / 164 lb 84.4 / 74.4 kg |
| 150 lb 68 kg | 73 / 73 lb 33.1 / 33.1 kg | 114 / 101 lb 51.7 / 45.8 kg | 155 / 137 lb 70.3 / 62.1 kg | 195 / 172 lb 88.5 / 78 kg |
| 160 lb 72.6 kg | 77 / 77 lb 34.9 / 34.9 kg | 119 / 105 lb 54 / 47.6 kg | 161 / 143 lb 73 / 64.9 kg | 203 / 179 lb 92.1 / 81.2 kg |
| 170 lb 77.1 kg | 80 / 80 lb 36.3 / 36.3 kg | 123 / 110 lb 55.8 / 49.9 kg | 168 / 149 lb 76.2 / 67.6 kg | 212 / 187 lb 96.2 / 84.8 kg |
| 180 lb 81.6 kg | 83 / 83 lb 37.6 / 37.6 kg | 128 / 114 lb 58.1 / 51.7 kg | 175 / 154 lb 79.4 / 69.9 kg | 220 / 194 lb 99.8 / 88 kg |
| 190 lb 86.2 kg | 86 / 86 lb 39 / 39 kg | 133 / 118 lb 60.3 / 53.5 kg | 181 / 160 lb 82.1 / 72.6 kg | 228 / 201 lb 103.4 / 91.2 kg |
| 200 lb 90.7 kg | 89 / 89 lb 40.4 / 40.4 kg | 138 / 122 lb 62.6 / 55.3 kg | 187 / 166 lb 84.8 / 75.3 kg | 236 / 208 lb 107 / 94.3 kg |
| 210 lb 95.3 kg | 92 / 92 lb 41.7 / 41.7 kg | 142 / 126 lb 64.4 / 57.2 kg | 193 / 171 lb 87.5 / 77.6 kg | 244 / 215 lb 110.7 / 97.5 kg |
| 220 lb 99.8 kg | 95 / 95 lb 43.1 / 43.1 kg | 147 / 130 lb 66.7 / 59 kg | 200 / 176 lb 90.7 / 79.8 kg | 251 / 222 lb 113.9 / 100.7 kg |
| 230 lb 104.3 kg | 98 / 98 lb 44.5 / 44.5 kg | 151 / 134 lb 68.5 / 60.8 kg | 206 / 182 lb 93.4 / 82.6 kg | 259 / 228 lb 117.5 / 103.4 kg |
| 240 lb 108.9 kg | 100 / 100 lb 45.4 / 45.4 kg | 155 / 138 lb 70.3 / 62.6 kg | 212 / 187 lb 96.2 / 84.8 kg | 266 / 235 lb 120.7 / 106.6 kg |
| 250 lb 113.4 kg | 103 / 103 lb 46.7 / 46.7 kg | 160 / 142 lb 72.6 / 64.4 kg | 217 / 192 lb 98.4 / 87.1 kg | 274 / 241 lb 124.3 / 109.3 kg |
| 260 lb 117.9 kg | 106 / 106 lb 48.1 / 48.1 kg | 164 / 145 lb 74.4 / 65.8 kg | 223 / 197 lb 101.2 / 89.4 kg | 281 / 248 lb 127.5 / 112.5 kg |
| 270 lb 122.5 kg | 109 / 109 lb 49.4 / 49.4 kg | 168 / 149 lb 76.2 / 67.6 kg | 229 / 202 lb 103.9 / 91.6 kg | 288 / 254 lb 130.6 / 115.2 kg |
| 280 lb 127 kg | 111 / 111 lb 50.3 / 50.3 kg | 172 / 153 lb 78 / 69.4 kg | 234 / 207 lb 106.1 / 93.9 kg | 295 / 260 lb 133.8 / 117.9 kg |
| 290 lb 131.5 kg | 114 / 114 lb 51.7 / 51.7 kg | 176 / 156 lb 79.8 / 70.8 kg | 240 / 212 lb 108.9 / 96.2 kg | 302 / 266 lb 137 / 120.7 kg |
| 300 lb 136.1 kg | 117 / 117 lb 53.1 / 53.1 kg | 180 / 160 lb 81.6 / 72.6 kg | 245 / 217 lb 111.1 / 98.4 kg | 309 / 273 lb 140.2 / 123.8 kg |
Women’s Pendlay Row vs Machine Seated Row Standards
How to read the table: The first number is Pendlay 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 | 40 / 43 lb 18.1 / 19.5 kg | 63 / 62 lb 28.6 / 28.1 kg | 86 / 82 lb 39 / 37.2 kg | 109 / 105 lb 49.4 / 47.6 kg |
| 110 lb 49.9 kg | 43 / 46 lb 19.5 / 20.9 kg | 67 / 66 lb 30.4 / 29.9 kg | 92 / 88 lb 41.7 / 39.9 kg | 116 / 111 lb 52.6 / 50.3 kg |
| 120 lb 54.4 kg | 46 / 49 lb 20.9 / 22.2 kg | 72 / 70 lb 32.7 / 31.8 kg | 97 / 93 lb 44 / 42.2 kg | 123 / 118 lb 55.8 / 53.5 kg |
| 130 lb 59 kg | 48 / 52 lb 21.8 / 23.6 kg | 75 / 74 lb 34 / 33.6 kg | 103 / 98 lb 46.7 / 44.5 kg | 130 / 125 lb 59 / 56.7 kg |
| 140 lb 63.5 kg | 51 / 54 lb 23.1 / 24.5 kg | 79 / 77 lb 35.8 / 34.9 kg | 108 / 103 lb 49 / 46.7 kg | 137 / 131 lb 62.1 / 59.4 kg |
| 150 lb 68 kg | 53 / 57 lb 24 / 25.9 kg | 83 / 81 lb 37.6 / 36.7 kg | 113 / 108 lb 51.3 / 49 kg | 143 / 137 lb 64.9 / 62.1 kg |
| 160 lb 72.6 kg | 55 / 60 lb 24.9 / 27.2 kg | 87 / 85 lb 39.5 / 38.6 kg | 118 / 113 lb 53.5 / 51.3 kg | 149 / 143 lb 67.6 / 64.9 kg |
| 170 lb 77.1 kg | 58 / 62 lb 26.3 / 28.1 kg | 90 / 88 lb 40.8 / 39.9 kg | 123 / 117 lb 55.8 / 53.1 kg | 155 / 149 lb 70.3 / 67.6 kg |
| 180 lb 81.6 kg | 60 / 64 lb 27.2 / 29 kg | 94 / 91 lb 42.6 / 41.3 kg | 128 / 122 lb 58.1 / 55.3 kg | 161 / 155 lb 73 / 70.3 kg |
| 190 lb 86.2 kg | 62 / 67 lb 28.1 / 30.4 kg | 97 / 95 lb 44 / 43.1 kg | 132 / 126 lb 59.9 / 57.2 kg | 167 / 160 lb 75.7 / 72.6 kg |
| 200 lb 90.7 kg | 64 / 69 lb 29 / 31.3 kg | 101 / 98 lb 45.8 / 44.5 kg | 137 / 131 lb 62.1 / 59.4 kg | 173 / 166 lb 78.5 / 75.3 kg |
| 210 lb 95.3 kg | 66 / 71 lb 29.9 / 32.2 kg | 104 / 101 lb 47.2 / 45.8 kg | 141 / 135 lb 64 / 61.2 kg | 179 / 171 lb 81.2 / 77.6 kg |
| 220 lb 99.8 kg | 68 / 74 lb 30.8 / 33.6 kg | 107 / 105 lb 48.5 / 47.6 kg | 146 / 139 lb 66.2 / 63 kg | 185 / 177 lb 83.9 / 80.3 kg |
| 230 lb 104.3 kg | 70 / 76 lb 31.8 / 34.5 kg | 110 / 108 lb 49.9 / 49 kg | 150 / 144 lb 68 / 65.3 kg | 190 / 182 lb 86.2 / 82.6 kg |
| 240 lb 108.9 kg | 73 / 78 lb 33.1 / 35.4 kg | 114 / 111 lb 51.7 / 50.3 kg | 155 / 148 lb 70.3 / 67.1 kg | 196 / 187 lb 88.9 / 84.8 kg |
How Your Pendlay 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 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 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 Pendlay row | Adjust Pendlay row targets to exact bodyweight 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 Pendlay 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 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 Pendlay row and machine seated 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.
9.1 → 16.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine seated row standard minus the Pendlay row standard. A plus sign means the machine seated row standard is higher. A minus sign means the Pendlay row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 0 lb 0 kg | −11 lb −5 kg | −15 lb −6.8 kg | −20 lb −9.1 kg |
| 130 lb 59 kg | 0 lb 0 kg | −11 lb −5 kg | −17 lb −7.8 kg | −21 lb −9.5 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | −13 lb −5.9 kg | −17 lb −7.7 kg | −22 lb −10 kg |
| 150 lb 68 kg | 0 lb 0 kg | −13 lb −5.9 kg | −18 lb −8.2 kg | −23 lb −10.5 kg |
| 160 lb 72.6 kg | 0 lb 0 kg | −14 lb −6.4 kg | −18 lb −8.1 kg | −24 lb −10.9 kg |
| 170 lb 77.1 kg | 0 lb 0 kg | −13 lb −5.9 kg | −19 lb −8.6 kg | −25 lb −11.4 kg |
| 180 lb 81.6 kg | 0 lb 0 kg | −14 lb −6.4 kg | −21 lb −9.5 kg | −26 lb −11.8 kg |
| 190 lb 86.2 kg | 0 lb 0 kg | −15 lb −6.8 kg | −21 lb −9.5 kg | −27 lb −12.2 kg |
| 200 lb 90.7 kg | 0 lb 0 kg | −16 lb −7.3 kg | −21 lb −9.5 kg | −28 lb −12.7 kg |
| 210 lb 95.3 kg | 0 lb 0 kg | −16 lb −7.2 kg | −22 lb −9.9 kg | −29 lb −13.2 kg |
| 220 lb 99.8 kg | 0 lb 0 kg | −17 lb −7.7 kg | −24 lb −10.9 kg | −29 lb −13.2 kg |
| 230 lb 104.3 kg | 0 lb 0 kg | −17 lb −7.7 kg | −24 lb −10.8 kg | −31 lb −14.1 kg |
| 240 lb 108.9 kg | 0 lb 0 kg | −17 lb −7.7 kg | −25 lb −11.4 kg | −31 lb −14.1 kg |
| 250 lb 113.4 kg | 0 lb 0 kg | −18 lb −8.2 kg | −25 lb −11.3 kg | −33 lb −15 kg |
| 260 lb 117.9 kg | 0 lb 0 kg | −19 lb −8.6 kg | −26 lb −11.8 kg | −33 lb −15 kg |
| 270 lb 122.5 kg | 0 lb 0 kg | −19 lb −8.6 kg | −27 lb −12.3 kg | −34 lb −15.4 kg |
| 280 lb 127 kg | 0 lb 0 kg | −19 lb −8.6 kg | −27 lb −12.2 kg | −35 lb −15.9 kg |
| 290 lb 131.5 kg | 0 lb 0 kg | −20 lb −9 kg | −28 lb −12.7 kg | −36 lb −16.3 kg |
| 300 lb 136.1 kg | 0 lb 0 kg | −20 lb −9 kg | −28 lb −12.7 kg | −36 lb −16.4 kg |
How Women’s Pendlay Row and Machine Seated Row Standards Differ
What the women’s data shows:
The Pendlay row and machine seated row standards are within 3 lb at 100 lb, 110 lb, 120 lb, and 140 lb.
Novice at every displayed bodyweight.
1.8 → 4.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine seated row standard minus the Pendlay row standard. A plus sign means the machine seated 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 +1.4 kg | −1 lb −0.5 kg | −4 lb −1.8 kg | −4 lb −1.8 kg |
| 110 lb 49.9 kg | +3 lb +1.4 kg | −1 lb −0.5 kg | −4 lb −1.8 kg | −5 lb −2.3 kg |
| 120 lb 54.4 kg | +3 lb +1.3 kg | −2 lb −0.9 kg | −4 lb −1.8 kg | −5 lb −2.3 kg |
| 130 lb 59 kg | +4 lb +1.8 kg | −1 lb −0.4 kg | −5 lb −2.2 kg | −5 lb −2.3 kg |
| 140 lb 63.5 kg | +3 lb +1.4 kg | −2 lb −0.9 kg | −5 lb −2.3 kg | −6 lb −2.7 kg |
| 150 lb 68 kg | +4 lb +1.9 kg | −2 lb −0.9 kg | −5 lb −2.3 kg | −6 lb −2.8 kg |
| 160 lb 72.6 kg | +5 lb +2.3 kg | −2 lb −0.9 kg | −5 lb −2.2 kg | −6 lb −2.7 kg |
| 170 lb 77.1 kg | +4 lb +1.8 kg | −2 lb −0.9 kg | −6 lb −2.7 kg | −6 lb −2.7 kg |
| 180 lb 81.6 kg | +4 lb +1.8 kg | −3 lb −1.3 kg | −6 lb −2.8 kg | −6 lb −2.7 kg |
| 190 lb 86.2 kg | +5 lb +2.3 kg | −2 lb −0.9 kg | −6 lb −2.7 kg | −7 lb −3.1 kg |
| 200 lb 90.7 kg | +5 lb +2.3 kg | −3 lb −1.3 kg | −6 lb −2.7 kg | −7 lb −3.2 kg |
| 210 lb 95.3 kg | +5 lb +2.3 kg | −3 lb −1.4 kg | −6 lb −2.8 kg | −8 lb −3.6 kg |
| 220 lb 99.8 kg | +6 lb +2.8 kg | −2 lb −0.9 kg | −7 lb −3.2 kg | −8 lb −3.6 kg |
| 230 lb 104.3 kg | +6 lb +2.7 kg | −2 lb −0.9 kg | −6 lb −2.7 kg | −8 lb −3.6 kg |
| 240 lb 108.9 kg | +5 lb +2.3 kg | −3 lb −1.4 kg | −7 lb −3.2 kg | −9 lb −4.1 kg |
Pendlay Row and Machine Seated Row Exercises Used by This Calculator
This calculator uses a strict dead-stop Pendlay row and a strict machine seated row. Use strict canonical Pendlay Row and Machine Seated 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 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 Pendlay 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
- Pendlay Row — View the individual Pendlay 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 Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.