Low Row vs Plate Loaded High Row Strength Standards
Compare your low row and plate loaded high 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: Effective total station resistance for Low Row and Weight used for Plate Loaded High Row. Use a strict two-hand low row from controlled reach to a repeatable waist, lower-rib, or lower-abdomen finish and the total active plate-loaded machine resistance used for the bilateral high row. 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 Plate Loaded High Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the low row and plate loaded high 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 plate loaded high 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 / Plate Loaded High 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 Plate Loaded High Row Standards
How to read the table: The first number is Low Row; the second is Plate Loaded High 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 / 76 lb 26.8 / 34.5 kg | 84 / 109 lb 38.1 / 49.4 kg | 115 / 147 lb 52.2 / 66.7 kg | 146 / 189 lb 66.2 / 85.7 kg |
| 130 lb 59 kg | 62 / 80 lb 28.1 / 36.3 kg | 89 / 115 lb 40.4 / 52.2 kg | 121 / 155 lb 54.9 / 70.3 kg | 154 / 200 lb 69.9 / 90.7 kg |
| 140 lb 63.5 kg | 65 / 84 lb 29.5 / 38.1 kg | 93 / 121 lb 42.2 / 54.9 kg | 127 / 163 lb 57.6 / 73.9 kg | 162 / 210 lb 73.5 / 95.3 kg |
| 150 lb 68 kg | 68 / 88 lb 30.8 / 39.9 kg | 97 / 126 lb 44 / 57.2 kg | 133 / 171 lb 60.3 / 77.6 kg | 169 / 220 lb 76.7 / 99.8 kg |
| 160 lb 72.6 kg | 71 / 92 lb 32.2 / 41.7 kg | 102 / 132 lb 46.3 / 59.9 kg | 139 / 178 lb 63 / 80.7 kg | 177 / 229 lb 80.3 / 103.9 kg |
| 170 lb 77.1 kg | 74 / 96 lb 33.6 / 43.5 kg | 106 / 137 lb 48.1 / 62.1 kg | 145 / 186 lb 65.8 / 84.4 kg | 184 / 239 lb 83.5 / 108.4 kg |
| 180 lb 81.6 kg | 77 / 99 lb 34.9 / 44.9 kg | 110 / 143 lb 49.9 / 64.9 kg | 150 / 193 lb 68 / 87.5 kg | 191 / 248 lb 86.6 / 112.5 kg |
| 190 lb 86.2 kg | 80 / 103 lb 36.3 / 46.7 kg | 114 / 148 lb 51.7 / 67.1 kg | 156 / 200 lb 70.8 / 90.7 kg | 198 / 257 lb 89.8 / 116.6 kg |
| 200 lb 90.7 kg | 83 / 107 lb 37.6 / 48.5 kg | 118 / 153 lb 53.5 / 69.4 kg | 161 / 207 lb 73 / 93.9 kg | 205 / 266 lb 93 / 120.7 kg |
| 210 lb 95.3 kg | 86 / 110 lb 39 / 49.9 kg | 122 / 158 lb 55.3 / 71.7 kg | 167 / 214 lb 75.7 / 97.1 kg | 212 / 275 lb 96.2 / 124.7 kg |
| 220 lb 99.8 kg | 88 / 114 lb 39.9 / 51.7 kg | 126 / 163 lb 57.2 / 73.9 kg | 172 / 221 lb 78 / 100.2 kg | 218 / 283 lb 98.9 / 128.4 kg |
| 230 lb 104.3 kg | 91 / 117 lb 41.3 / 53.1 kg | 129 / 168 lb 58.5 / 76.2 kg | 177 / 227 lb 80.3 / 103 kg | 225 / 292 lb 102.1 / 132.4 kg |
| 240 lb 108.9 kg | 93 / 120 lb 42.2 / 54.4 kg | 133 / 173 lb 60.3 / 78.5 kg | 182 / 234 lb 82.6 / 106.1 kg | 231 / 300 lb 104.8 / 136.1 kg |
| 250 lb 113.4 kg | 96 / 124 lb 43.5 / 56.2 kg | 137 / 178 lb 62.1 / 80.7 kg | 187 / 240 lb 84.8 / 108.9 kg | 238 / 309 lb 108 / 140.2 kg |
| 260 lb 117.9 kg | 99 / 127 lb 44.9 / 57.6 kg | 141 / 182 lb 64 / 82.6 kg | 192 / 247 lb 87.1 / 112 kg | 244 / 317 lb 110.7 / 143.8 kg |
| 270 lb 122.5 kg | 101 / 130 lb 45.8 / 59 kg | 144 / 187 lb 65.3 / 84.8 kg | 197 / 253 lb 89.4 / 114.8 kg | 250 / 325 lb 113.4 / 147.4 kg |
| 280 lb 127 kg | 104 / 133 lb 47.2 / 60.3 kg | 148 / 192 lb 67.1 / 87.1 kg | 202 / 259 lb 91.6 / 117.5 kg | 256 / 333 lb 116.1 / 151 kg |
| 290 lb 131.5 kg | 106 / 137 lb 48.1 / 62.1 kg | 151 / 196 lb 68.5 / 88.9 kg | 207 / 265 lb 93.9 / 120.2 kg | 262 / 341 lb 118.8 / 154.7 kg |
| 300 lb 136.1 kg | 108 / 140 lb 49 / 63.5 kg | 155 / 201 lb 70.3 / 91.2 kg | 212 / 271 lb 96.2 / 122.9 kg | 268 / 348 lb 121.6 / 157.9 kg |
Women’s Low Row vs Plate Loaded High Row Standards
How to read the table: The first number is Low Row; the second is Plate Loaded High 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 / 39 lb 17.7 / 17.7 kg | 57 / 60 lb 25.9 / 27.2 kg | 79 / 85 lb 35.8 / 38.6 kg | 101 / 112 lb 45.8 / 50.8 kg |
| 110 lb 49.9 kg | 41 / 41 lb 18.6 / 18.6 kg | 61 / 63 lb 27.7 / 28.6 kg | 84 / 90 lb 38.1 / 40.8 kg | 107 / 120 lb 48.5 / 54.4 kg |
| 120 lb 54.4 kg | 44 / 44 lb 20 / 20 kg | 65 / 67 lb 29.5 / 30.4 kg | 89 / 96 lb 40.4 / 43.5 kg | 114 / 127 lb 51.7 / 57.6 kg |
| 130 lb 59 kg | 46 / 46 lb 20.9 / 20.9 kg | 68 / 71 lb 30.8 / 32.2 kg | 94 / 101 lb 42.6 / 45.8 kg | 120 / 134 lb 54.4 / 60.8 kg |
| 140 lb 63.5 kg | 49 / 49 lb 22.2 / 22.2 kg | 72 / 74 lb 32.7 / 33.6 kg | 98 / 106 lb 44.5 / 48.1 kg | 126 / 140 lb 57.2 / 63.5 kg |
| 150 lb 68 kg | 51 / 51 lb 23.1 / 23.1 kg | 75 / 78 lb 34 / 35.4 kg | 103 / 111 lb 46.7 / 50.3 kg | 132 / 147 lb 59.9 / 66.7 kg |
| 160 lb 72.6 kg | 53 / 53 lb 24 / 24 kg | 78 / 81 lb 35.4 / 36.7 kg | 108 / 116 lb 49 / 52.6 kg | 138 / 153 lb 62.6 / 69.4 kg |
| 170 lb 77.1 kg | 55 / 55 lb 24.9 / 24.9 kg | 82 / 85 lb 37.2 / 38.6 kg | 112 / 121 lb 50.8 / 54.9 kg | 143 / 160 lb 64.9 / 72.6 kg |
| 180 lb 81.6 kg | 58 / 58 lb 26.3 / 26.3 kg | 85 / 88 lb 38.6 / 39.9 kg | 116 / 125 lb 52.6 / 56.7 kg | 149 / 166 lb 67.6 / 75.3 kg |
| 190 lb 86.2 kg | 60 / 60 lb 27.2 / 27.2 kg | 88 / 91 lb 39.9 / 41.3 kg | 121 / 130 lb 54.9 / 59 kg | 155 / 172 lb 70.3 / 78 kg |
| 200 lb 90.7 kg | 62 / 62 lb 28.1 / 28.1 kg | 91 / 94 lb 41.3 / 42.6 kg | 125 / 134 lb 56.7 / 60.8 kg | 160 / 178 lb 72.6 / 80.7 kg |
| 210 lb 95.3 kg | 64 / 64 lb 29 / 29 kg | 94 / 98 lb 42.6 / 44.5 kg | 129 / 139 lb 58.5 / 63 kg | 165 / 184 lb 74.8 / 83.5 kg |
| 220 lb 99.8 kg | 66 / 66 lb 29.9 / 29.9 kg | 97 / 101 lb 44 / 45.8 kg | 133 / 143 lb 60.3 / 64.9 kg | 170 / 190 lb 77.1 / 86.2 kg |
| 230 lb 104.3 kg | 68 / 68 lb 30.8 / 30.8 kg | 100 / 104 lb 45.4 / 47.2 kg | 137 / 148 lb 62.1 / 67.1 kg | 176 / 195 lb 79.8 / 88.5 kg |
| 240 lb 108.9 kg | 70 / 70 lb 31.8 / 31.8 kg | 103 / 107 lb 46.7 / 48.5 kg | 141 / 152 lb 64 / 68.9 kg | 181 / 201 lb 82.1 / 91.2 kg |
How Your Low Row vs Plate Loaded High 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 plate loaded high row strength level
The standards use the sex-specific thresholds from the individual Plate Loaded High 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 low row | Adjust low row targets to exact bodyweight with the two-thirds rule. |
| Rate the plate loaded high 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 Low Row and Plate Loaded High 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 plate loaded high 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.
19.5 → 36.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the plate loaded high row standard minus the low row standard. A plus sign means the plate loaded high row standard is higher. A minus sign means the low row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +17 lb +7.7 kg | +25 lb +11.3 kg | +32 lb +14.5 kg | +43 lb +19.5 kg |
| 130 lb 59 kg | +18 lb +8.2 kg | +26 lb +11.8 kg | +34 lb +15.4 kg | +46 lb +20.8 kg |
| 140 lb 63.5 kg | +19 lb +8.6 kg | +28 lb +12.7 kg | +36 lb +16.3 kg | +48 lb +21.8 kg |
| 150 lb 68 kg | +20 lb +9.1 kg | +29 lb +13.2 kg | +38 lb +17.3 kg | +51 lb +23.1 kg |
| 160 lb 72.6 kg | +21 lb +9.5 kg | +30 lb +13.6 kg | +39 lb +17.7 kg | +52 lb +23.6 kg |
| 170 lb 77.1 kg | +22 lb +9.9 kg | +31 lb +14 kg | +41 lb +18.6 kg | +55 lb +24.9 kg |
| 180 lb 81.6 kg | +22 lb +10 kg | +33 lb +15 kg | +43 lb +19.5 kg | +57 lb +25.9 kg |
| 190 lb 86.2 kg | +23 lb +10.4 kg | +34 lb +15.4 kg | +44 lb +19.9 kg | +59 lb +26.8 kg |
| 200 lb 90.7 kg | +24 lb +10.9 kg | +35 lb +15.9 kg | +46 lb +20.9 kg | +61 lb +27.7 kg |
| 210 lb 95.3 kg | +24 lb +10.9 kg | +36 lb +16.4 kg | +47 lb +21.4 kg | +63 lb +28.5 kg |
| 220 lb 99.8 kg | +26 lb +11.8 kg | +37 lb +16.7 kg | +49 lb +22.2 kg | +65 lb +29.5 kg |
| 230 lb 104.3 kg | +26 lb +11.8 kg | +39 lb +17.7 kg | +50 lb +22.7 kg | +67 lb +30.3 kg |
| 240 lb 108.9 kg | +27 lb +12.2 kg | +40 lb +18.2 kg | +52 lb +23.5 kg | +69 lb +31.3 kg |
| 250 lb 113.4 kg | +28 lb +12.7 kg | +41 lb +18.6 kg | +53 lb +24.1 kg | +71 lb +32.2 kg |
| 260 lb 117.9 kg | +28 lb +12.7 kg | +41 lb +18.6 kg | +55 lb +24.9 kg | +73 lb +33.1 kg |
| 270 lb 122.5 kg | +29 lb +13.2 kg | +43 lb +19.5 kg | +56 lb +25.4 kg | +75 lb +34 kg |
| 280 lb 127 kg | +29 lb +13.1 kg | +44 lb +20 kg | +57 lb +25.9 kg | +77 lb +34.9 kg |
| 290 lb 131.5 kg | +31 lb +14 kg | +45 lb +20.4 kg | +58 lb +26.3 kg | +79 lb +35.9 kg |
| 300 lb 136.1 kg | +32 lb +14.5 kg | +46 lb +20.9 kg | +59 lb +26.7 kg | +80 lb +36.3 kg |
How Women’s Low Row and Plate Loaded High Row Standards Differ
What the women’s data shows:
The low row and plate loaded high row standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Intermediate, Advanced, and Elite at every displayed bodyweight.
5 → 9.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the plate loaded high row standard minus the low row standard. A plus sign means the plate loaded high row standard is higher. A minus sign means the low row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 0 lb 0 kg | +3 lb +1.3 kg | +6 lb +2.8 kg | +11 lb +5 kg |
| 110 lb 49.9 kg | 0 lb 0 kg | +2 lb +0.9 kg | +6 lb +2.7 kg | +13 lb +5.9 kg |
| 120 lb 54.4 kg | 0 lb 0 kg | +2 lb +0.9 kg | +7 lb +3.1 kg | +13 lb +5.9 kg |
| 130 lb 59 kg | 0 lb 0 kg | +3 lb +1.4 kg | +7 lb +3.2 kg | +14 lb +6.4 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | +2 lb +0.9 kg | +8 lb +3.6 kg | +14 lb +6.3 kg |
| 150 lb 68 kg | 0 lb 0 kg | +3 lb +1.4 kg | +8 lb +3.6 kg | +15 lb +6.8 kg |
| 160 lb 72.6 kg | 0 lb 0 kg | +3 lb +1.3 kg | +8 lb +3.6 kg | +15 lb +6.8 kg |
| 170 lb 77.1 kg | 0 lb 0 kg | +3 lb +1.4 kg | +9 lb +4.1 kg | +17 lb +7.7 kg |
| 180 lb 81.6 kg | 0 lb 0 kg | +3 lb +1.3 kg | +9 lb +4.1 kg | +17 lb +7.7 kg |
| 190 lb 86.2 kg | 0 lb 0 kg | +3 lb +1.4 kg | +9 lb +4.1 kg | +17 lb +7.7 kg |
| 200 lb 90.7 kg | 0 lb 0 kg | +3 lb +1.3 kg | +9 lb +4.1 kg | +18 lb +8.1 kg |
| 210 lb 95.3 kg | 0 lb 0 kg | +4 lb +1.9 kg | +10 lb +4.5 kg | +19 lb +8.7 kg |
| 220 lb 99.8 kg | 0 lb 0 kg | +4 lb +1.8 kg | +10 lb +4.6 kg | +20 lb +9.1 kg |
| 230 lb 104.3 kg | 0 lb 0 kg | +4 lb +1.8 kg | +11 lb +5 kg | +19 lb +8.7 kg |
| 240 lb 108.9 kg | 0 lb 0 kg | +4 lb +1.8 kg | +11 lb +4.9 kg | +20 lb +9.1 kg |
Low Row and Plate Loaded High Row Exercises Used by This Calculator
This calculator uses a strict bilateral low row and a strict plate loaded high row test. Use strict canonical Low Row and Plate Loaded High 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 the canonical Plate Loaded High Row setup and load convention
the total active plate-loaded machine resistance used for the bilateral high row valid high-row machine reps pull the high-row handles through the intended path without torso heave, shortened stretch, one-side leading, pulldown substitution, low-row substitution, or per-side entry inflation Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Low Row result and one recent Plate Loaded High Row result
Use each exercise’s canonical input: Effective total station resistance for Low Row and Weight used for Plate Loaded High Row.
Related Tools
- Low Row — View the individual Low Row standards and next strength-level target.
- Plate Loaded High Row — View the individual Plate Loaded High 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.