Machine High Row vs Low Row Strength Standards
Compare your machine high row and low 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 machine high row set with a stable setup, full controlled stretch, repeatable high-row finish, and no body swing and a strict two-hand low row from controlled reach to a repeatable waist, lower-rib, or lower-abdomen finish. 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.
Machine High Row vs Low Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the machine high row and low 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 machine high row and low 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 Machine High Row / Low 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 Machine High Row vs Low Row Standards
How to read the table: The first number is Machine High Row; the second is Low 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 | 73 / 59 lb 33.1 / 26.8 kg | 104 / 84 lb 47.2 / 38.1 kg | 140 / 115 lb 63.5 / 52.2 kg | 179 / 146 lb 81.2 / 66.2 kg |
| 130 lb 59 kg | 77 / 62 lb 34.9 / 28.1 kg | 109 / 89 lb 49.4 / 40.4 kg | 148 / 121 lb 67.1 / 54.9 kg | 189 / 154 lb 85.7 / 69.9 kg |
| 140 lb 63.5 kg | 81 / 65 lb 36.7 / 29.5 kg | 115 / 93 lb 52.2 / 42.2 kg | 155 / 127 lb 70.3 / 57.6 kg | 198 / 162 lb 89.8 / 73.5 kg |
| 150 lb 68 kg | 85 / 68 lb 38.6 / 30.8 kg | 120 / 97 lb 54.4 / 44 kg | 162 / 133 lb 73.5 / 60.3 kg | 208 / 169 lb 94.3 / 76.7 kg |
| 160 lb 72.6 kg | 88 / 71 lb 39.9 / 32.2 kg | 126 / 102 lb 57.2 / 46.3 kg | 169 / 139 lb 76.7 / 63 kg | 217 / 177 lb 98.4 / 80.3 kg |
| 170 lb 77.1 kg | 92 / 74 lb 41.7 / 33.6 kg | 131 / 106 lb 59.4 / 48.1 kg | 176 / 145 lb 79.8 / 65.8 kg | 226 / 184 lb 102.5 / 83.5 kg |
| 180 lb 81.6 kg | 95 / 77 lb 43.1 / 34.9 kg | 136 / 110 lb 61.7 / 49.9 kg | 183 / 150 lb 83 / 68 kg | 234 / 191 lb 106.1 / 86.6 kg |
| 190 lb 86.2 kg | 99 / 80 lb 44.9 / 36.3 kg | 141 / 114 lb 64 / 51.7 kg | 190 / 156 lb 86.2 / 70.8 kg | 243 / 198 lb 110.2 / 89.8 kg |
| 200 lb 90.7 kg | 102 / 83 lb 46.3 / 37.6 kg | 146 / 118 lb 66.2 / 53.5 kg | 197 / 161 lb 89.4 / 73 kg | 251 / 205 lb 113.9 / 93 kg |
| 210 lb 95.3 kg | 106 / 86 lb 48.1 / 39 kg | 151 / 122 lb 68.5 / 55.3 kg | 203 / 167 lb 92.1 / 75.7 kg | 260 / 212 lb 117.9 / 96.2 kg |
| 220 lb 99.8 kg | 109 / 88 lb 49.4 / 39.9 kg | 155 / 126 lb 70.3 / 57.2 kg | 210 / 172 lb 95.3 / 78 kg | 268 / 218 lb 121.6 / 98.9 kg |
| 230 lb 104.3 kg | 112 / 91 lb 50.8 / 41.3 kg | 160 / 129 lb 72.6 / 58.5 kg | 216 / 177 lb 98 / 80.3 kg | 276 / 225 lb 125.2 / 102.1 kg |
| 240 lb 108.9 kg | 116 / 93 lb 52.6 / 42.2 kg | 165 / 133 lb 74.8 / 60.3 kg | 222 / 182 lb 100.7 / 82.6 kg | 284 / 231 lb 128.8 / 104.8 kg |
| 250 lb 113.4 kg | 119 / 96 lb 54 / 43.5 kg | 169 / 137 lb 76.7 / 62.1 kg | 228 / 187 lb 103.4 / 84.8 kg | 292 / 238 lb 132.4 / 108 kg |
| 260 lb 117.9 kg | 122 / 99 lb 55.3 / 44.9 kg | 174 / 141 lb 78.9 / 64 kg | 234 / 192 lb 106.1 / 87.1 kg | 300 / 244 lb 136.1 / 110.7 kg |
| 270 lb 122.5 kg | 125 / 101 lb 56.7 / 45.8 kg | 178 / 144 lb 80.7 / 65.3 kg | 240 / 197 lb 108.9 / 89.4 kg | 307 / 250 lb 139.3 / 113.4 kg |
| 280 lb 127 kg | 128 / 104 lb 58.1 / 47.2 kg | 183 / 148 lb 83 / 67.1 kg | 246 / 202 lb 111.6 / 91.6 kg | 315 / 256 lb 142.9 / 116.1 kg |
| 290 lb 131.5 kg | 131 / 106 lb 59.4 / 48.1 kg | 187 / 151 lb 84.8 / 68.5 kg | 252 / 207 lb 114.3 / 93.9 kg | 322 / 262 lb 146.1 / 118.8 kg |
| 300 lb 136.1 kg | 134 / 108 lb 60.8 / 49 kg | 191 / 155 lb 86.6 / 70.3 kg | 258 / 212 lb 117 / 96.2 kg | 329 / 268 lb 149.2 / 121.6 kg |
Women’s Machine High Row vs Low Row Standards
How to read the table: The first number is Machine High Row; the second is Low 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 | 37 / 39 lb 16.8 / 17.7 kg | 57 / 57 lb 25.9 / 25.9 kg | 80 / 79 lb 36.3 / 35.8 kg | 105 / 101 lb 47.6 / 45.8 kg |
| 110 lb 49.9 kg | 39 / 41 lb 17.7 / 18.6 kg | 61 / 61 lb 27.7 / 27.7 kg | 85 / 84 lb 38.6 / 38.1 kg | 112 / 107 lb 50.8 / 48.5 kg |
| 120 lb 54.4 kg | 41 / 44 lb 18.6 / 20 kg | 65 / 65 lb 29.5 / 29.5 kg | 90 / 89 lb 40.8 / 40.4 kg | 119 / 114 lb 54 / 51.7 kg |
| 130 lb 59 kg | 44 / 46 lb 20 / 20.9 kg | 68 / 68 lb 30.8 / 30.8 kg | 95 / 94 lb 43.1 / 42.6 kg | 125 / 120 lb 56.7 / 54.4 kg |
| 140 lb 63.5 kg | 46 / 49 lb 20.9 / 22.2 kg | 72 / 72 lb 32.7 / 32.7 kg | 100 / 98 lb 45.4 / 44.5 kg | 132 / 126 lb 59.9 / 57.2 kg |
| 150 lb 68 kg | 48 / 51 lb 21.8 / 23.1 kg | 75 / 75 lb 34 / 34 kg | 105 / 103 lb 47.6 / 46.7 kg | 138 / 132 lb 62.6 / 59.9 kg |
| 160 lb 72.6 kg | 50 / 53 lb 22.7 / 24 kg | 78 / 78 lb 35.4 / 35.4 kg | 110 / 108 lb 49.9 / 49 kg | 144 / 138 lb 65.3 / 62.6 kg |
| 170 lb 77.1 kg | 52 / 55 lb 23.6 / 24.9 kg | 82 / 82 lb 37.2 / 37.2 kg | 114 / 112 lb 51.7 / 50.8 kg | 150 / 143 lb 68 / 64.9 kg |
| 180 lb 81.6 kg | 54 / 58 lb 24.5 / 26.3 kg | 85 / 85 lb 38.6 / 38.6 kg | 119 / 116 lb 54 / 52.6 kg | 156 / 149 lb 70.8 / 67.6 kg |
| 190 lb 86.2 kg | 56 / 60 lb 25.4 / 27.2 kg | 88 / 88 lb 39.9 / 39.9 kg | 123 / 121 lb 55.8 / 54.9 kg | 162 / 155 lb 73.5 / 70.3 kg |
| 200 lb 90.7 kg | 58 / 62 lb 26.3 / 28.1 kg | 91 / 91 lb 41.3 / 41.3 kg | 127 / 125 lb 57.6 / 56.7 kg | 167 / 160 lb 75.7 / 72.6 kg |
| 210 lb 95.3 kg | 60 / 64 lb 27.2 / 29 kg | 94 / 94 lb 42.6 / 42.6 kg | 131 / 129 lb 59.4 / 58.5 kg | 173 / 165 lb 78.5 / 74.8 kg |
| 220 lb 99.8 kg | 62 / 66 lb 28.1 / 29.9 kg | 97 / 97 lb 44 / 44 kg | 136 / 133 lb 61.7 / 60.3 kg | 178 / 170 lb 80.7 / 77.1 kg |
| 230 lb 104.3 kg | 64 / 68 lb 29 / 30.8 kg | 100 / 100 lb 45.4 / 45.4 kg | 140 / 137 lb 63.5 / 62.1 kg | 184 / 176 lb 83.5 / 79.8 kg |
| 240 lb 108.9 kg | 66 / 70 lb 29.9 / 31.8 kg | 103 / 103 lb 46.7 / 46.7 kg | 144 / 141 lb 65.3 / 64 kg | 189 / 181 lb 85.7 / 82.1 kg |
How Your Machine High Row vs Low 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 machine high row strength level
The standards use the sex-specific strength levels from the individual Machine 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 heavier lifters are expected to row more without requiring strength to increase pound for pound.
3. 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.
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 machine high row | Adjust machine high row targets to exact bodyweight with the two-thirds rule while preserving indicated machine resistance. |
| Rate the low row | Adjust low 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 Machine High Row and Low 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 low row standard is higher; below zero means the machine high 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.
15 → 27.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the low row standard minus the machine high row standard. A plus sign means the low row standard is higher. A minus sign means the machine high row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −14 lb −6.3 kg | −20 lb −9.1 kg | −25 lb −11.3 kg | −33 lb −15 kg |
| 130 lb 59 kg | −15 lb −6.8 kg | −20 lb −9 kg | −27 lb −12.2 kg | −35 lb −15.8 kg |
| 140 lb 63.5 kg | −16 lb −7.2 kg | −22 lb −10 kg | −28 lb −12.7 kg | −36 lb −16.3 kg |
| 150 lb 68 kg | −17 lb −7.8 kg | −23 lb −10.4 kg | −29 lb −13.2 kg | −39 lb −17.6 kg |
| 160 lb 72.6 kg | −17 lb −7.7 kg | −24 lb −10.9 kg | −30 lb −13.7 kg | −40 lb −18.1 kg |
| 170 lb 77.1 kg | −18 lb −8.1 kg | −25 lb −11.3 kg | −31 lb −14 kg | −42 lb −19 kg |
| 180 lb 81.6 kg | −18 lb −8.2 kg | −26 lb −11.8 kg | −33 lb −15 kg | −43 lb −19.5 kg |
| 190 lb 86.2 kg | −19 lb −8.6 kg | −27 lb −12.3 kg | −34 lb −15.4 kg | −45 lb −20.4 kg |
| 200 lb 90.7 kg | −19 lb −8.7 kg | −28 lb −12.7 kg | −36 lb −16.4 kg | −46 lb −20.9 kg |
| 210 lb 95.3 kg | −20 lb −9.1 kg | −29 lb −13.2 kg | −36 lb −16.4 kg | −48 lb −21.7 kg |
| 220 lb 99.8 kg | −21 lb −9.5 kg | −29 lb −13.1 kg | −38 lb −17.3 kg | −50 lb −22.7 kg |
| 230 lb 104.3 kg | −21 lb −9.5 kg | −31 lb −14.1 kg | −39 lb −17.7 kg | −51 lb −23.1 kg |
| 240 lb 108.9 kg | −23 lb −10.4 kg | −32 lb −14.5 kg | −40 lb −18.1 kg | −53 lb −24 kg |
| 250 lb 113.4 kg | −23 lb −10.5 kg | −32 lb −14.6 kg | −41 lb −18.6 kg | −54 lb −24.4 kg |
| 260 lb 117.9 kg | −23 lb −10.4 kg | −33 lb −14.9 kg | −42 lb −19 kg | −56 lb −25.4 kg |
| 270 lb 122.5 kg | −24 lb −10.9 kg | −34 lb −15.4 kg | −43 lb −19.5 kg | −57 lb −25.9 kg |
| 280 lb 127 kg | −24 lb −10.9 kg | −35 lb −15.9 kg | −44 lb −20 kg | −59 lb −26.8 kg |
| 290 lb 131.5 kg | −25 lb −11.3 kg | −36 lb −16.3 kg | −45 lb −20.4 kg | −60 lb −27.3 kg |
| 300 lb 136.1 kg | −26 lb −11.8 kg | −36 lb −16.3 kg | −46 lb −20.8 kg | −61 lb −27.6 kg |
How Women’s Machine High Row and Low Row Standards Differ
What the women’s data shows:
The machine high row and low row standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, and 170 lb.
Novice at every displayed bodyweight.
1.8 → 3.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the low row standard minus the machine high row standard. A plus sign means the low row standard is higher. A minus sign means the machine high row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +2 lb +0.9 kg | 0 lb 0 kg | −1 lb −0.5 kg | −4 lb −1.8 kg |
| 110 lb 49.9 kg | +2 lb +0.9 kg | 0 lb 0 kg | −1 lb −0.5 kg | −5 lb −2.3 kg |
| 120 lb 54.4 kg | +3 lb +1.4 kg | 0 lb 0 kg | −1 lb −0.4 kg | −5 lb −2.3 kg |
| 130 lb 59 kg | +2 lb +0.9 kg | 0 lb 0 kg | −1 lb −0.5 kg | −5 lb −2.3 kg |
| 140 lb 63.5 kg | +3 lb +1.3 kg | 0 lb 0 kg | −2 lb −0.9 kg | −6 lb −2.7 kg |
| 150 lb 68 kg | +3 lb +1.3 kg | 0 lb 0 kg | −2 lb −0.9 kg | −6 lb −2.7 kg |
| 160 lb 72.6 kg | +3 lb +1.3 kg | 0 lb 0 kg | −2 lb −0.9 kg | −6 lb −2.7 kg |
| 170 lb 77.1 kg | +3 lb +1.3 kg | 0 lb 0 kg | −2 lb −0.9 kg | −7 lb −3.1 kg |
| 180 lb 81.6 kg | +4 lb +1.8 kg | 0 lb 0 kg | −3 lb −1.4 kg | −7 lb −3.2 kg |
| 190 lb 86.2 kg | +4 lb +1.8 kg | 0 lb 0 kg | −2 lb −0.9 kg | −7 lb −3.2 kg |
| 200 lb 90.7 kg | +4 lb +1.8 kg | 0 lb 0 kg | −2 lb −0.9 kg | −7 lb −3.1 kg |
| 210 lb 95.3 kg | +4 lb +1.8 kg | 0 lb 0 kg | −2 lb −0.9 kg | −8 lb −3.7 kg |
| 220 lb 99.8 kg | +4 lb +1.8 kg | 0 lb 0 kg | −3 lb −1.4 kg | −8 lb −3.6 kg |
| 230 lb 104.3 kg | +4 lb +1.8 kg | 0 lb 0 kg | −3 lb −1.4 kg | −8 lb −3.7 kg |
| 240 lb 108.9 kg | +4 lb +1.9 kg | 0 lb 0 kg | −3 lb −1.3 kg | −8 lb −3.6 kg |
Machine High Row and Low Row Exercises Used by This Calculator
This calculator uses a strict machine high row and a strict bilateral low row. Use strict canonical Machine High Row and Low Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the indicated machine resistance and preserve the high-row path
Enter the selected or machine-indicated resistance. Row from a controlled stretch to a repeatable high-row finish without low-row or pulldown substitution, shortened range, chest-pad drift, body swing, stack bounce, partial reps, or assistance.
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.
Enter one recent Machine High Row result and one recent Low 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
- Machine High Row — View the individual Machine High Row standards and next strength-level target.
- Low Row — View the individual Low 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.
- Chest Supported 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.
- One Arm Dumbbell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.