Pendlay Row vs Trap Bar Row Strength Standards
Compare your Pendlay 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 Pendlay Row and Total external load for Trap Bar Row. Use a strict Pendlay row from a complete floor reset on every rep 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.
Pendlay Row vs Trap Bar Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Pendlay 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 Pendlay 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 Pendlay 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 Pendlay Row vs Trap Bar Row Standards
How to read the table: The first number is Pendlay 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 | 63 / 67 lb 28.6 / 30.4 kg | 98 / 98 lb 44.5 / 44.5 kg | 133 / 132 lb 60.3 / 59.9 kg | 168 / 165 lb 76.2 / 74.8 kg |
| 130 lb 59 kg | 67 / 71 lb 30.4 / 32.2 kg | 103 / 103 lb 46.7 / 46.7 kg | 141 / 139 lb 64 / 63 kg | 177 / 174 lb 80.3 / 78.9 kg |
| 140 lb 63.5 kg | 70 / 74 lb 31.8 / 33.6 kg | 109 / 109 lb 49.4 / 49.4 kg | 148 / 146 lb 67.1 / 66.2 kg | 186 / 183 lb 84.4 / 83 kg |
| 150 lb 68 kg | 73 / 78 lb 33.1 / 35.4 kg | 114 / 114 lb 51.7 / 51.7 kg | 155 / 153 lb 70.3 / 69.4 kg | 195 / 191 lb 88.5 / 86.6 kg |
| 160 lb 72.6 kg | 77 / 81 lb 34.9 / 36.7 kg | 119 / 119 lb 54 / 54 kg | 161 / 160 lb 73 / 72.6 kg | 203 / 200 lb 92.1 / 90.7 kg |
| 170 lb 77.1 kg | 80 / 84 lb 36.3 / 38.1 kg | 123 / 123 lb 55.8 / 55.8 kg | 168 / 166 lb 76.2 / 75.3 kg | 212 / 208 lb 96.2 / 94.3 kg |
| 180 lb 81.6 kg | 83 / 88 lb 37.6 / 39.9 kg | 128 / 128 lb 58.1 / 58.1 kg | 175 / 173 lb 79.4 / 78.5 kg | 220 / 216 lb 99.8 / 98 kg |
| 190 lb 86.2 kg | 86 / 91 lb 39 / 41.3 kg | 133 / 133 lb 60.3 / 60.3 kg | 181 / 179 lb 82.1 / 81.2 kg | 228 / 224 lb 103.4 / 101.6 kg |
| 200 lb 90.7 kg | 89 / 94 lb 40.4 / 42.6 kg | 138 / 138 lb 62.6 / 62.6 kg | 187 / 185 lb 84.8 / 83.9 kg | 236 / 232 lb 107 / 105.2 kg |
| 210 lb 95.3 kg | 92 / 97 lb 41.7 / 44 kg | 142 / 142 lb 64.4 / 64.4 kg | 193 / 191 lb 87.5 / 86.6 kg | 244 / 239 lb 110.7 / 108.4 kg |
| 220 lb 99.8 kg | 95 / 100 lb 43.1 / 45.4 kg | 147 / 147 lb 66.7 / 66.7 kg | 200 / 197 lb 90.7 / 89.4 kg | 251 / 247 lb 113.9 / 112 kg |
| 230 lb 104.3 kg | 98 / 103 lb 44.5 / 46.7 kg | 151 / 151 lb 68.5 / 68.5 kg | 206 / 203 lb 93.4 / 92.1 kg | 259 / 254 lb 117.5 / 115.2 kg |
| 240 lb 108.9 kg | 100 / 106 lb 45.4 / 48.1 kg | 155 / 155 lb 70.3 / 70.3 kg | 212 / 209 lb 96.2 / 94.8 kg | 266 / 262 lb 120.7 / 118.8 kg |
| 250 lb 113.4 kg | 103 / 109 lb 46.7 / 49.4 kg | 160 / 160 lb 72.6 / 72.6 kg | 217 / 215 lb 98.4 / 97.5 kg | 274 / 269 lb 124.3 / 122 kg |
| 260 lb 117.9 kg | 106 / 112 lb 48.1 / 50.8 kg | 164 / 164 lb 74.4 / 74.4 kg | 223 / 221 lb 101.2 / 100.2 kg | 281 / 276 lb 127.5 / 125.2 kg |
| 270 lb 122.5 kg | 109 / 115 lb 49.4 / 52.2 kg | 168 / 168 lb 76.2 / 76.2 kg | 229 / 226 lb 103.9 / 102.5 kg | 288 / 283 lb 130.6 / 128.4 kg |
| 280 lb 127 kg | 111 / 118 lb 50.3 / 53.5 kg | 172 / 172 lb 78 / 78 kg | 234 / 232 lb 106.1 / 105.2 kg | 295 / 290 lb 133.8 / 131.5 kg |
| 290 lb 131.5 kg | 114 / 121 lb 51.7 / 54.9 kg | 176 / 176 lb 79.8 / 79.8 kg | 240 / 237 lb 108.9 / 107.5 kg | 302 / 297 lb 137 / 134.7 kg |
| 300 lb 136.1 kg | 117 / 123 lb 53.1 / 55.8 kg | 180 / 180 lb 81.6 / 81.6 kg | 245 / 243 lb 111.1 / 110.2 kg | 309 / 304 lb 140.2 / 137.9 kg |
Women’s Pendlay Row vs Trap Bar Row Standards
How to read the table: The first number is Pendlay 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 | 40 / 37 lb 18.1 / 16.8 kg | 63 / 55 lb 28.6 / 24.9 kg | 86 / 76 lb 39 / 34.5 kg | 109 / 98 lb 49.4 / 44.5 kg |
| 110 lb 49.9 kg | 43 / 39 lb 19.5 / 17.7 kg | 67 / 59 lb 30.4 / 26.8 kg | 92 / 81 lb 41.7 / 36.7 kg | 116 / 105 lb 52.6 / 47.6 kg |
| 120 lb 54.4 kg | 46 / 41 lb 20.9 / 18.6 kg | 72 / 62 lb 32.7 / 28.1 kg | 97 / 85 lb 44 / 38.6 kg | 123 / 111 lb 55.8 / 50.3 kg |
| 130 lb 59 kg | 48 / 44 lb 21.8 / 20 kg | 75 / 65 lb 34 / 29.5 kg | 103 / 90 lb 46.7 / 40.8 kg | 130 / 117 lb 59 / 53.1 kg |
| 140 lb 63.5 kg | 51 / 46 lb 23.1 / 20.9 kg | 79 / 69 lb 35.8 / 31.3 kg | 108 / 95 lb 49 / 43.1 kg | 137 / 123 lb 62.1 / 55.8 kg |
| 150 lb 68 kg | 53 / 48 lb 24 / 21.8 kg | 83 / 72 lb 37.6 / 32.7 kg | 113 / 99 lb 51.3 / 44.9 kg | 143 / 129 lb 64.9 / 58.5 kg |
| 160 lb 72.6 kg | 55 / 50 lb 24.9 / 22.7 kg | 87 / 75 lb 39.5 / 34 kg | 118 / 103 lb 53.5 / 46.7 kg | 149 / 135 lb 67.6 / 61.2 kg |
| 170 lb 77.1 kg | 58 / 52 lb 26.3 / 23.6 kg | 90 / 78 lb 40.8 / 35.4 kg | 123 / 108 lb 55.8 / 49 kg | 155 / 140 lb 70.3 / 63.5 kg |
| 180 lb 81.6 kg | 60 / 54 lb 27.2 / 24.5 kg | 94 / 81 lb 42.6 / 36.7 kg | 128 / 112 lb 58.1 / 50.8 kg | 161 / 146 lb 73 / 66.2 kg |
| 190 lb 86.2 kg | 62 / 56 lb 28.1 / 25.4 kg | 97 / 84 lb 44 / 38.1 kg | 132 / 116 lb 59.9 / 52.6 kg | 167 / 151 lb 75.7 / 68.5 kg |
| 200 lb 90.7 kg | 64 / 58 lb 29 / 26.3 kg | 101 / 87 lb 45.8 / 39.5 kg | 137 / 120 lb 62.1 / 54.4 kg | 173 / 156 lb 78.5 / 70.8 kg |
| 210 lb 95.3 kg | 66 / 60 lb 29.9 / 27.2 kg | 104 / 90 lb 47.2 / 40.8 kg | 141 / 124 lb 64 / 56.2 kg | 179 / 161 lb 81.2 / 73 kg |
| 220 lb 99.8 kg | 68 / 62 lb 30.8 / 28.1 kg | 107 / 93 lb 48.5 / 42.2 kg | 146 / 128 lb 66.2 / 58.1 kg | 185 / 167 lb 83.9 / 75.7 kg |
| 230 lb 104.3 kg | 70 / 64 lb 31.8 / 29 kg | 110 / 96 lb 49.9 / 43.5 kg | 150 / 132 lb 68 / 59.9 kg | 190 / 172 lb 86.2 / 78 kg |
| 240 lb 108.9 kg | 73 / 66 lb 33.1 / 29.9 kg | 114 / 98 lb 51.7 / 44.5 kg | 155 / 135 lb 70.3 / 61.2 kg | 196 / 176 lb 88.9 / 79.8 kg |
How Your Pendlay 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 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 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 Pendlay row | Adjust Pendlay row targets to exact bodyweight 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 Pendlay 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 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 standards come closest at 120 lb.
Novice at every displayed bodyweight.
1.4 → 2.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the trap bar row standard minus the Pendlay row standard. A plus sign means the trap bar row standard is higher. A minus sign means the Pendlay row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +4 lb +1.8 kg | 0 lb 0 kg | −1 lb −0.4 kg | −3 lb −1.4 kg |
| 130 lb 59 kg | +4 lb +1.8 kg | 0 lb 0 kg | −2 lb −1 kg | −3 lb −1.4 kg |
| 140 lb 63.5 kg | +4 lb +1.8 kg | 0 lb 0 kg | −2 lb −0.9 kg | −3 lb −1.4 kg |
| 150 lb 68 kg | +5 lb +2.3 kg | 0 lb 0 kg | −2 lb −0.9 kg | −4 lb −1.9 kg |
| 160 lb 72.6 kg | +4 lb +1.8 kg | 0 lb 0 kg | −1 lb −0.4 kg | −3 lb −1.4 kg |
| 170 lb 77.1 kg | +4 lb +1.8 kg | 0 lb 0 kg | −2 lb −0.9 kg | −4 lb −1.9 kg |
| 180 lb 81.6 kg | +5 lb +2.3 kg | 0 lb 0 kg | −2 lb −0.9 kg | −4 lb −1.8 kg |
| 190 lb 86.2 kg | +5 lb +2.3 kg | 0 lb 0 kg | −2 lb −0.9 kg | −4 lb −1.8 kg |
| 200 lb 90.7 kg | +5 lb +2.2 kg | 0 lb 0 kg | −2 lb −0.9 kg | −4 lb −1.8 kg |
| 210 lb 95.3 kg | +5 lb +2.3 kg | 0 lb 0 kg | −2 lb −0.9 kg | −5 lb −2.3 kg |
| 220 lb 99.8 kg | +5 lb +2.3 kg | 0 lb 0 kg | −3 lb −1.3 kg | −4 lb −1.9 kg |
| 230 lb 104.3 kg | +5 lb +2.2 kg | 0 lb 0 kg | −3 lb −1.3 kg | −5 lb −2.3 kg |
| 240 lb 108.9 kg | +6 lb +2.7 kg | 0 lb 0 kg | −3 lb −1.4 kg | −4 lb −1.9 kg |
| 250 lb 113.4 kg | +6 lb +2.7 kg | 0 lb 0 kg | −2 lb −0.9 kg | −5 lb −2.3 kg |
| 260 lb 117.9 kg | +6 lb +2.7 kg | 0 lb 0 kg | −2 lb −1 kg | −5 lb −2.3 kg |
| 270 lb 122.5 kg | +6 lb +2.8 kg | 0 lb 0 kg | −3 lb −1.4 kg | −5 lb −2.2 kg |
| 280 lb 127 kg | +7 lb +3.2 kg | 0 lb 0 kg | −2 lb −0.9 kg | −5 lb −2.3 kg |
| 290 lb 131.5 kg | +7 lb +3.2 kg | 0 lb 0 kg | −3 lb −1.4 kg | −5 lb −2.3 kg |
| 300 lb 136.1 kg | +6 lb +2.7 kg | 0 lb 0 kg | −2 lb −0.9 kg | −5 lb −2.3 kg |
How Women’s Pendlay Row and Trap Bar Row Standards Differ
What the women’s data shows:
The Pendlay row and trap bar row standards are within 3 lb at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
4.9 → 9.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the trap bar row standard minus the Pendlay row standard. A plus sign means the trap bar 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 −1.3 kg | −8 lb −3.7 kg | −10 lb −4.5 kg | −11 lb −4.9 kg |
| 110 lb 49.9 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −11 lb −5 kg | −11 lb −5 kg |
| 120 lb 54.4 kg | −5 lb −2.3 kg | −10 lb −4.6 kg | −12 lb −5.4 kg | −12 lb −5.5 kg |
| 130 lb 59 kg | −4 lb −1.8 kg | −10 lb −4.5 kg | −13 lb −5.9 kg | −13 lb −5.9 kg |
| 140 lb 63.5 kg | −5 lb −2.2 kg | −10 lb −4.5 kg | −13 lb −5.9 kg | −14 lb −6.3 kg |
| 150 lb 68 kg | −5 lb −2.2 kg | −11 lb −4.9 kg | −14 lb −6.4 kg | −14 lb −6.4 kg |
| 160 lb 72.6 kg | −5 lb −2.2 kg | −12 lb −5.5 kg | −15 lb −6.8 kg | −14 lb −6.4 kg |
| 170 lb 77.1 kg | −6 lb −2.7 kg | −12 lb −5.4 kg | −15 lb −6.8 kg | −15 lb −6.8 kg |
| 180 lb 81.6 kg | −6 lb −2.7 kg | −13 lb −5.9 kg | −16 lb −7.3 kg | −15 lb −6.8 kg |
| 190 lb 86.2 kg | −6 lb −2.7 kg | −13 lb −5.9 kg | −16 lb −7.3 kg | −16 lb −7.2 kg |
| 200 lb 90.7 kg | −6 lb −2.7 kg | −14 lb −6.3 kg | −17 lb −7.7 kg | −17 lb −7.7 kg |
| 210 lb 95.3 kg | −6 lb −2.7 kg | −14 lb −6.4 kg | −17 lb −7.8 kg | −18 lb −8.2 kg |
| 220 lb 99.8 kg | −6 lb −2.7 kg | −14 lb −6.3 kg | −18 lb −8.1 kg | −18 lb −8.2 kg |
| 230 lb 104.3 kg | −6 lb −2.8 kg | −14 lb −6.4 kg | −18 lb −8.1 kg | −18 lb −8.2 kg |
| 240 lb 108.9 kg | −7 lb −3.2 kg | −16 lb −7.2 kg | −20 lb −9.1 kg | −20 lb −9.1 kg |
Pendlay Row and Trap Bar Row Exercises Used by This Calculator
This calculator uses a strict dead-stop Pendlay row and a strict trap bar row test. Use strict canonical Pendlay Row and Trap Bar 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 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 Pendlay Row result and one recent Trap Bar Row result
Use each exercise’s canonical input: Total barbell weight for Pendlay Row and Total external load for Trap Bar Row.
Related Tools
- Pendlay Row — View the individual Pendlay Row standards and next strength-level target.
- Trap Bar Row — View the individual Trap Bar Row standards and next strength-level target.
- Barbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- 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.