Chest Supported Row vs Plate Loaded High Row Strength Standards
Compare your chest supported row and plate loaded high row against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Use each exercise's canonical input: Displayed or total loaded machine resistance for Chest Supported Row and Displayed machine or cable resistance for Plate Loaded High Row. Testing: a bilateral chest-supported machine or T-bar row with the torso fully supported, full arm extension, lower-chest or upper-abdomen finish, and controlled return; the total active plate-loaded machine resistance used for the bilateral high row. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Chest Supported Row vs Plate Loaded High Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the chest supported 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 chest supported 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 Chest Supported 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 Chest Supported Row vs Plate Loaded High Row Standards
How to read the table: The first number is Chest Supported 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 | 77 / 76 lb 34.9 / 34.5 kg | 104 / 109 lb 47.2 / 49.4 kg | 140 / 147 lb 63.5 / 66.7 kg | 179 / 189 lb 81.2 / 85.7 kg |
| 130 lb 59 kg | 82 / 80 lb 37.2 / 36.3 kg | 109 / 115 lb 49.4 / 52.2 kg | 148 / 155 lb 67.1 / 70.3 kg | 189 / 200 lb 85.7 / 90.7 kg |
| 140 lb 63.5 kg | 86 / 84 lb 39 / 38.1 kg | 115 / 121 lb 52.2 / 54.9 kg | 155 / 163 lb 70.3 / 73.9 kg | 198 / 210 lb 89.8 / 95.3 kg |
| 150 lb 68 kg | 90 / 88 lb 40.8 / 39.9 kg | 120 / 126 lb 54.4 / 57.2 kg | 162 / 171 lb 73.5 / 77.6 kg | 208 / 220 lb 94.3 / 99.8 kg |
| 160 lb 72.6 kg | 94 / 92 lb 42.6 / 41.7 kg | 126 / 132 lb 57.2 / 59.9 kg | 169 / 178 lb 76.7 / 80.7 kg | 217 / 229 lb 98.4 / 103.9 kg |
| 170 lb 77.1 kg | 97 / 96 lb 44 / 43.5 kg | 131 / 137 lb 59.4 / 62.1 kg | 176 / 186 lb 79.8 / 84.4 kg | 226 / 239 lb 102.5 / 108.4 kg |
| 180 lb 81.6 kg | 101 / 99 lb 45.8 / 44.9 kg | 136 / 143 lb 61.7 / 64.9 kg | 183 / 193 lb 83 / 87.5 kg | 234 / 248 lb 106.1 / 112.5 kg |
| 190 lb 86.2 kg | 105 / 103 lb 47.6 / 46.7 kg | 141 / 148 lb 64 / 67.1 kg | 190 / 200 lb 86.2 / 90.7 kg | 243 / 257 lb 110.2 / 116.6 kg |
| 200 lb 90.7 kg | 109 / 107 lb 49.4 / 48.5 kg | 146 / 153 lb 66.2 / 69.4 kg | 197 / 207 lb 89.4 / 93.9 kg | 251 / 266 lb 113.9 / 120.7 kg |
| 210 lb 95.3 kg | 112 / 110 lb 50.8 / 49.9 kg | 151 / 158 lb 68.5 / 71.7 kg | 203 / 214 lb 92.1 / 97.1 kg | 260 / 275 lb 117.9 / 124.7 kg |
| 220 lb 99.8 kg | 116 / 114 lb 52.6 / 51.7 kg | 155 / 163 lb 70.3 / 73.9 kg | 210 / 221 lb 95.3 / 100.2 kg | 268 / 283 lb 121.6 / 128.4 kg |
| 230 lb 104.3 kg | 119 / 117 lb 54 / 53.1 kg | 160 / 168 lb 72.6 / 76.2 kg | 216 / 227 lb 98 / 103 kg | 276 / 292 lb 125.2 / 132.4 kg |
| 240 lb 108.9 kg | 123 / 120 lb 55.8 / 54.4 kg | 165 / 173 lb 74.8 / 78.5 kg | 222 / 234 lb 100.7 / 106.1 kg | 284 / 300 lb 128.8 / 136.1 kg |
| 250 lb 113.4 kg | 126 / 124 lb 57.2 / 56.2 kg | 169 / 178 lb 76.7 / 80.7 kg | 228 / 240 lb 103.4 / 108.9 kg | 292 / 309 lb 132.4 / 140.2 kg |
| 260 lb 117.9 kg | 129 / 127 lb 58.5 / 57.6 kg | 174 / 182 lb 78.9 / 82.6 kg | 234 / 247 lb 106.1 / 112 kg | 300 / 317 lb 136.1 / 143.8 kg |
| 270 lb 122.5 kg | 133 / 130 lb 60.3 / 59 kg | 178 / 187 lb 80.7 / 84.8 kg | 240 / 253 lb 108.9 / 114.8 kg | 307 / 325 lb 139.3 / 147.4 kg |
| 280 lb 127 kg | 136 / 133 lb 61.7 / 60.3 kg | 183 / 192 lb 83 / 87.1 kg | 246 / 259 lb 111.6 / 117.5 kg | 315 / 333 lb 142.9 / 151 kg |
| 290 lb 131.5 kg | 139 / 137 lb 63 / 62.1 kg | 187 / 196 lb 84.8 / 88.9 kg | 252 / 265 lb 114.3 / 120.2 kg | 322 / 341 lb 146.1 / 154.7 kg |
| 300 lb 136.1 kg | 142 / 140 lb 64.4 / 63.5 kg | 191 / 201 lb 86.6 / 91.2 kg | 258 / 271 lb 117 / 122.9 kg | 329 / 348 lb 149.2 / 157.9 kg |
Women’s Chest Supported Row vs Plate Loaded High Row Standards
How to read the table: The first number is Chest Supported 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 | 53 / 39 lb 24 / 17.7 kg | 72 / 60 lb 32.7 / 27.2 kg | 98 / 85 lb 44.5 / 38.6 kg | 124 / 112 lb 56.2 / 50.8 kg |
| 110 lb 49.9 kg | 56 / 41 lb 25.4 / 18.6 kg | 77 / 63 lb 34.9 / 28.6 kg | 104 / 90 lb 47.2 / 40.8 kg | 132 / 120 lb 59.9 / 54.4 kg |
| 120 lb 54.4 kg | 59 / 44 lb 26.8 / 20 kg | 82 / 67 lb 37.2 / 30.4 kg | 110 / 96 lb 49.9 / 43.5 kg | 140 / 127 lb 63.5 / 57.6 kg |
| 130 lb 59 kg | 63 / 46 lb 28.6 / 20.9 kg | 86 / 71 lb 39 / 32.2 kg | 116 / 101 lb 52.6 / 45.8 kg | 147 / 134 lb 66.7 / 60.8 kg |
| 140 lb 63.5 kg | 66 / 49 lb 29.9 / 22.2 kg | 91 / 74 lb 41.3 / 33.6 kg | 122 / 106 lb 55.3 / 48.1 kg | 155 / 140 lb 70.3 / 63.5 kg |
| 150 lb 68 kg | 69 / 51 lb 31.3 / 23.1 kg | 95 / 78 lb 43.1 / 35.4 kg | 128 / 111 lb 58.1 / 50.3 kg | 162 / 147 lb 73.5 / 66.7 kg |
| 160 lb 72.6 kg | 72 / 53 lb 32.7 / 24 kg | 99 / 81 lb 44.9 / 36.7 kg | 134 / 116 lb 60.8 / 52.6 kg | 169 / 153 lb 76.7 / 69.4 kg |
| 170 lb 77.1 kg | 75 / 55 lb 34 / 24.9 kg | 103 / 85 lb 46.7 / 38.6 kg | 139 / 121 lb 63 / 54.9 kg | 176 / 160 lb 79.8 / 72.6 kg |
| 180 lb 81.6 kg | 78 / 58 lb 35.4 / 26.3 kg | 107 / 88 lb 48.5 / 39.9 kg | 145 / 125 lb 65.8 / 56.7 kg | 183 / 166 lb 83 / 75.3 kg |
| 190 lb 86.2 kg | 81 / 60 lb 36.7 / 27.2 kg | 111 / 91 lb 50.3 / 41.3 kg | 150 / 130 lb 68 / 59 kg | 190 / 172 lb 86.2 / 78 kg |
| 200 lb 90.7 kg | 84 / 62 lb 38.1 / 28.1 kg | 115 / 94 lb 52.2 / 42.6 kg | 155 / 134 lb 70.3 / 60.8 kg | 196 / 178 lb 88.9 / 80.7 kg |
| 210 lb 95.3 kg | 86 / 64 lb 39 / 29 kg | 119 / 98 lb 54 / 44.5 kg | 160 / 139 lb 72.6 / 63 kg | 203 / 184 lb 92.1 / 83.5 kg |
| 220 lb 99.8 kg | 89 / 66 lb 40.4 / 29.9 kg | 123 / 101 lb 55.8 / 45.8 kg | 165 / 143 lb 74.8 / 64.9 kg | 209 / 190 lb 94.8 / 86.2 kg |
| 230 lb 104.3 kg | 92 / 68 lb 41.7 / 30.8 kg | 126 / 104 lb 57.2 / 47.2 kg | 170 / 148 lb 77.1 / 67.1 kg | 215 / 195 lb 97.5 / 88.5 kg |
| 240 lb 108.9 kg | 94 / 70 lb 42.6 / 31.8 kg | 130 / 107 lb 59 / 48.5 kg | 175 / 152 lb 79.4 / 68.9 kg | 222 / 201 lb 100.7 / 91.2 kg |
How Your Chest Supported 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 chest supported row strength level
The standards use the sex-specific chest supported row 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 machine 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 chest supported row | Use machine-resistance estimated max and adjust 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 Chest Supported 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 chest supported 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 chest supported row and plate loaded high 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.
4.5 → 8.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the plate loaded high row standard minus the chest supported row standard. A plus sign means the plate loaded high row standard is higher. A minus sign means the chest supported row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −1 lb −0.4 kg | +5 lb +2.2 kg | +7 lb +3.2 kg | +10 lb +4.5 kg |
| 130 lb 59 kg | −2 lb −0.9 kg | +6 lb +2.8 kg | +7 lb +3.2 kg | +11 lb +5 kg |
| 140 lb 63.5 kg | −2 lb −0.9 kg | +6 lb +2.7 kg | +8 lb +3.6 kg | +12 lb +5.5 kg |
| 150 lb 68 kg | −2 lb −0.9 kg | +6 lb +2.8 kg | +9 lb +4.1 kg | +12 lb +5.5 kg |
| 160 lb 72.6 kg | −2 lb −0.9 kg | +6 lb +2.7 kg | +9 lb +4 kg | +12 lb +5.5 kg |
| 170 lb 77.1 kg | −1 lb −0.5 kg | +6 lb +2.7 kg | +10 lb +4.6 kg | +13 lb +5.9 kg |
| 180 lb 81.6 kg | −2 lb −0.9 kg | +7 lb +3.2 kg | +10 lb +4.5 kg | +14 lb +6.4 kg |
| 190 lb 86.2 kg | −2 lb −0.9 kg | +7 lb +3.1 kg | +10 lb +4.5 kg | +14 lb +6.4 kg |
| 200 lb 90.7 kg | −2 lb −0.9 kg | +7 lb +3.2 kg | +10 lb +4.5 kg | +15 lb +6.8 kg |
| 210 lb 95.3 kg | −2 lb −0.9 kg | +7 lb +3.2 kg | +11 lb +5 kg | +15 lb +6.8 kg |
| 220 lb 99.8 kg | −2 lb −0.9 kg | +8 lb +3.6 kg | +11 lb +4.9 kg | +15 lb +6.8 kg |
| 230 lb 104.3 kg | −2 lb −0.9 kg | +8 lb +3.6 kg | +11 lb +5 kg | +16 lb +7.2 kg |
| 240 lb 108.9 kg | −3 lb −1.4 kg | +8 lb +3.7 kg | +12 lb +5.4 kg | +16 lb +7.3 kg |
| 250 lb 113.4 kg | −2 lb −1 kg | +9 lb +4 kg | +12 lb +5.5 kg | +17 lb +7.8 kg |
| 260 lb 117.9 kg | −2 lb −0.9 kg | +8 lb +3.7 kg | +13 lb +5.9 kg | +17 lb +7.7 kg |
| 270 lb 122.5 kg | −3 lb −1.3 kg | +9 lb +4.1 kg | +13 lb +5.9 kg | +18 lb +8.1 kg |
| 280 lb 127 kg | −3 lb −1.4 kg | +9 lb +4.1 kg | +13 lb +5.9 kg | +18 lb +8.1 kg |
| 290 lb 131.5 kg | −2 lb −0.9 kg | +9 lb +4.1 kg | +13 lb +5.9 kg | +19 lb +8.6 kg |
| 300 lb 136.1 kg | −2 lb −0.9 kg | +10 lb +4.6 kg | +13 lb +5.9 kg | +19 lb +8.7 kg |
How Women’s Chest Supported Row and Plate Loaded High 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.
5.4 → 9.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the plate loaded high row standard minus the chest supported row standard. A plus sign means the plate loaded high row standard is higher. A minus sign means the chest supported row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −14 lb −6.3 kg | −12 lb −5.5 kg | −13 lb −5.9 kg | −12 lb −5.4 kg |
| 110 lb 49.9 kg | −15 lb −6.8 kg | −14 lb −6.3 kg | −14 lb −6.4 kg | −12 lb −5.5 kg |
| 120 lb 54.4 kg | −15 lb −6.8 kg | −15 lb −6.8 kg | −14 lb −6.4 kg | −13 lb −5.9 kg |
| 130 lb 59 kg | −17 lb −7.7 kg | −15 lb −6.8 kg | −15 lb −6.8 kg | −13 lb −5.9 kg |
| 140 lb 63.5 kg | −17 lb −7.7 kg | −17 lb −7.7 kg | −16 lb −7.2 kg | −15 lb −6.8 kg |
| 150 lb 68 kg | −18 lb −8.2 kg | −17 lb −7.7 kg | −17 lb −7.8 kg | −15 lb −6.8 kg |
| 160 lb 72.6 kg | −19 lb −8.7 kg | −18 lb −8.2 kg | −18 lb −8.2 kg | −16 lb −7.3 kg |
| 170 lb 77.1 kg | −20 lb −9.1 kg | −18 lb −8.1 kg | −18 lb −8.1 kg | −16 lb −7.2 kg |
| 180 lb 81.6 kg | −20 lb −9.1 kg | −19 lb −8.6 kg | −20 lb −9.1 kg | −17 lb −7.7 kg |
| 190 lb 86.2 kg | −21 lb −9.5 kg | −20 lb −9 kg | −20 lb −9 kg | −18 lb −8.2 kg |
| 200 lb 90.7 kg | −22 lb −10 kg | −21 lb −9.6 kg | −21 lb −9.5 kg | −18 lb −8.2 kg |
| 210 lb 95.3 kg | −22 lb −10 kg | −21 lb −9.5 kg | −21 lb −9.6 kg | −19 lb −8.6 kg |
| 220 lb 99.8 kg | −23 lb −10.5 kg | −22 lb −10 kg | −22 lb −9.9 kg | −19 lb −8.6 kg |
| 230 lb 104.3 kg | −24 lb −10.9 kg | −22 lb −10 kg | −22 lb −10 kg | −20 lb −9 kg |
| 240 lb 108.9 kg | −24 lb −10.8 kg | −23 lb −10.5 kg | −23 lb −10.5 kg | −21 lb −9.5 kg |
Chest Supported Row and Plate Loaded High Row Exercises Used by This Calculator
This calculator uses a bilateral chest-supported machine row and a strict plate loaded high row test. Use strict canonical Chest Supported Row and Plate Loaded High Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Keep the chest on the pad through the full row
Enter the displayed or total loaded resistance under the machine’s convention. Keep the chest and torso fully supported, pull from full arm extension to the lower chest or upper abdomen, and return under control. Do not enter per-side load, unsupported, cable, dumbbell, barbell, or single-arm rows, partial reps, bounced reps, or torso-lifted 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 Chest Supported Row result and one recent Plate Loaded High Row result
Use each exercise’s canonical input: Displayed or total loaded machine resistance for Chest Supported Row and Displayed machine or cable resistance for Plate Loaded High Row.
Related Tools
- Chest Supported Row — View the individual Chest Supported Row standards and next strength-level target.
- Plate Loaded High Row — View the individual Plate Loaded High Row standards and next strength-level target.
- Plate Loaded Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Low Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Seated Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Lat Pulldown (Strict) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.