Bent Over Row vs Plate Loaded High Row Strength Standards
Compare your bent-over 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: Total barbell weight for Bent Over Row and Displayed machine or cable resistance for Plate Loaded High Row. Use a strict barbell row from full arm extension to the lower ribs or upper abdomen with a stable near-parallel hinged torso 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.
Bent Over Row vs Plate Loaded High Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell bent-over 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 barbell bent-over 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 Bent-Over 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 Bent-Over Row vs Plate Loaded High Row Standards
How to read the table: The first number is Bent-Over 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 | 91 / 76 lb 41.3 / 34.5 kg | 119 / 109 lb 54 / 49.4 kg | 160 / 147 lb 72.6 / 66.7 kg | 203 / 189 lb 92.1 / 85.7 kg |
| 130 lb 59 kg | 96 / 80 lb 43.5 / 36.3 kg | 126 / 115 lb 57.2 / 52.2 kg | 169 / 155 lb 76.7 / 70.3 kg | 214 / 200 lb 97.1 / 90.7 kg |
| 140 lb 63.5 kg | 101 / 84 lb 45.8 / 38.1 kg | 132 / 121 lb 59.9 / 54.9 kg | 178 / 163 lb 80.7 / 73.9 kg | 225 / 210 lb 102.1 / 95.3 kg |
| 150 lb 68 kg | 106 / 88 lb 48.1 / 39.9 kg | 138 / 126 lb 62.6 / 57.2 kg | 186 / 171 lb 84.4 / 77.6 kg | 236 / 220 lb 107 / 99.8 kg |
| 160 lb 72.6 kg | 111 / 92 lb 50.3 / 41.7 kg | 144 / 132 lb 65.3 / 59.9 kg | 194 / 178 lb 88 / 80.7 kg | 246 / 229 lb 111.6 / 103.9 kg |
| 170 lb 77.1 kg | 115 / 96 lb 52.2 / 43.5 kg | 150 / 137 lb 68 / 62.1 kg | 202 / 186 lb 91.6 / 84.4 kg | 256 / 239 lb 116.1 / 108.4 kg |
| 180 lb 81.6 kg | 120 / 99 lb 54.4 / 44.9 kg | 156 / 143 lb 70.8 / 64.9 kg | 210 / 193 lb 95.3 / 87.5 kg | 266 / 248 lb 120.7 / 112.5 kg |
| 190 lb 86.2 kg | 124 / 103 lb 56.2 / 46.7 kg | 162 / 148 lb 73.5 / 67.1 kg | 218 / 200 lb 98.9 / 90.7 kg | 276 / 257 lb 125.2 / 116.6 kg |
| 200 lb 90.7 kg | 128 / 107 lb 58.1 / 48.5 kg | 168 / 153 lb 76.2 / 69.4 kg | 226 / 207 lb 102.5 / 93.9 kg | 286 / 266 lb 129.7 / 120.7 kg |
| 210 lb 95.3 kg | 133 / 110 lb 60.3 / 49.9 kg | 173 / 158 lb 78.5 / 71.7 kg | 233 / 214 lb 105.7 / 97.1 kg | 295 / 275 lb 133.8 / 124.7 kg |
| 220 lb 99.8 kg | 137 / 114 lb 62.1 / 51.7 kg | 179 / 163 lb 81.2 / 73.9 kg | 240 / 221 lb 108.9 / 100.2 kg | 304 / 283 lb 137.9 / 128.4 kg |
| 230 lb 104.3 kg | 141 / 117 lb 64 / 53.1 kg | 184 / 168 lb 83.5 / 76.2 kg | 248 / 227 lb 112.5 / 103 kg | 313 / 292 lb 142 / 132.4 kg |
| 240 lb 108.9 kg | 145 / 120 lb 65.8 / 54.4 kg | 189 / 173 lb 85.7 / 78.5 kg | 255 / 234 lb 115.7 / 106.1 kg | 323 / 300 lb 146.5 / 136.1 kg |
| 250 lb 113.4 kg | 149 / 124 lb 67.6 / 56.2 kg | 195 / 178 lb 88.5 / 80.7 kg | 262 / 240 lb 118.8 / 108.9 kg | 331 / 309 lb 150.1 / 140.2 kg |
| 260 lb 117.9 kg | 153 / 127 lb 69.4 / 57.6 kg | 200 / 182 lb 90.7 / 82.6 kg | 269 / 247 lb 122 / 112 kg | 340 / 317 lb 154.2 / 143.8 kg |
| 270 lb 122.5 kg | 157 / 130 lb 71.2 / 59 kg | 205 / 187 lb 93 / 84.8 kg | 276 / 253 lb 125.2 / 114.8 kg | 349 / 325 lb 158.3 / 147.4 kg |
| 280 lb 127 kg | 161 / 133 lb 73 / 60.3 kg | 210 / 192 lb 95.3 / 87.1 kg | 282 / 259 lb 127.9 / 117.5 kg | 357 / 333 lb 161.9 / 151 kg |
| 290 lb 131.5 kg | 164 / 137 lb 74.4 / 62.1 kg | 215 / 196 lb 97.5 / 88.9 kg | 289 / 265 lb 131.1 / 120.2 kg | 366 / 341 lb 166 / 154.7 kg |
| 300 lb 136.1 kg | 168 / 140 lb 76.2 / 63.5 kg | 220 / 201 lb 99.8 / 91.2 kg | 296 / 271 lb 134.3 / 122.9 kg | 374 / 348 lb 169.6 / 157.9 kg |
Women’s Bent-Over Row vs Plate Loaded High Row Standards
How to read the table: The first number is Bent-Over 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 | 63 / 39 lb 28.6 / 17.7 kg | 86 / 60 lb 39 / 27.2 kg | 114 / 85 lb 51.7 / 38.6 kg | 143 / 112 lb 64.9 / 50.8 kg |
| 110 lb 49.9 kg | 67 / 41 lb 30.4 / 18.6 kg | 92 / 63 lb 41.7 / 28.6 kg | 122 / 90 lb 55.3 / 40.8 kg | 153 / 120 lb 69.4 / 54.4 kg |
| 120 lb 54.4 kg | 72 / 44 lb 32.7 / 20 kg | 97 / 67 lb 44 / 30.4 kg | 129 / 96 lb 58.5 / 43.5 kg | 162 / 127 lb 73.5 / 57.6 kg |
| 130 lb 59 kg | 75 / 46 lb 34 / 20.9 kg | 103 / 71 lb 46.7 / 32.2 kg | 136 / 101 lb 61.7 / 45.8 kg | 171 / 134 lb 77.6 / 60.8 kg |
| 140 lb 63.5 kg | 79 / 49 lb 35.8 / 22.2 kg | 108 / 74 lb 49 / 33.6 kg | 143 / 106 lb 64.9 / 48.1 kg | 180 / 140 lb 81.6 / 63.5 kg |
| 150 lb 68 kg | 83 / 51 lb 37.6 / 23.1 kg | 113 / 78 lb 51.3 / 35.4 kg | 150 / 111 lb 68 / 50.3 kg | 188 / 147 lb 85.3 / 66.7 kg |
| 160 lb 72.6 kg | 87 / 53 lb 39.5 / 24 kg | 118 / 81 lb 53.5 / 36.7 kg | 157 / 116 lb 71.2 / 52.6 kg | 196 / 153 lb 88.9 / 69.4 kg |
| 170 lb 77.1 kg | 90 / 55 lb 40.8 / 24.9 kg | 123 / 85 lb 55.8 / 38.6 kg | 163 / 121 lb 73.9 / 54.9 kg | 204 / 160 lb 92.5 / 72.6 kg |
| 180 lb 81.6 kg | 94 / 58 lb 42.6 / 26.3 kg | 128 / 88 lb 58.1 / 39.9 kg | 169 / 125 lb 76.7 / 56.7 kg | 212 / 166 lb 96.2 / 75.3 kg |
| 190 lb 86.2 kg | 97 / 60 lb 44 / 27.2 kg | 132 / 91 lb 59.9 / 41.3 kg | 176 / 130 lb 79.8 / 59 kg | 220 / 172 lb 99.8 / 78 kg |
| 200 lb 90.7 kg | 101 / 62 lb 45.8 / 28.1 kg | 137 / 94 lb 62.1 / 42.6 kg | 182 / 134 lb 82.6 / 60.8 kg | 228 / 178 lb 103.4 / 80.7 kg |
| 210 lb 95.3 kg | 104 / 64 lb 47.2 / 29 kg | 141 / 98 lb 64 / 44.5 kg | 188 / 139 lb 85.3 / 63 kg | 235 / 184 lb 106.6 / 83.5 kg |
| 220 lb 99.8 kg | 107 / 66 lb 48.5 / 29.9 kg | 146 / 101 lb 66.2 / 45.8 kg | 194 / 143 lb 88 / 64.9 kg | 243 / 190 lb 110.2 / 86.2 kg |
| 230 lb 104.3 kg | 110 / 68 lb 49.9 / 30.8 kg | 150 / 104 lb 68 / 47.2 kg | 199 / 148 lb 90.3 / 67.1 kg | 250 / 195 lb 113.4 / 88.5 kg |
| 240 lb 108.9 kg | 114 / 70 lb 51.7 / 31.8 kg | 155 / 107 lb 70.3 / 48.5 kg | 205 / 152 lb 93 / 68.9 kg | 257 / 201 lb 116.6 / 91.2 kg |
How Your Bent Over 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 barbell bent-over row strength level
The standards use the sex-specific total-barbell 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 without pound-for-pound scaling.
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 bent-over row | Use total-barbell estimated max and adjust targets 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 Bent Over 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 barbell bent-over 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.
6.4 → 11.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the plate loaded high row standard minus the barbell bent-over row standard. A plus sign means the plate loaded high row standard is higher. A minus sign means the barbell bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −15 lb −6.8 kg | −10 lb −4.6 kg | −13 lb −5.9 kg | −14 lb −6.4 kg |
| 130 lb 59 kg | −16 lb −7.2 kg | −11 lb −5 kg | −14 lb −6.4 kg | −14 lb −6.4 kg |
| 140 lb 63.5 kg | −17 lb −7.7 kg | −11 lb −5 kg | −15 lb −6.8 kg | −15 lb −6.8 kg |
| 150 lb 68 kg | −18 lb −8.2 kg | −12 lb −5.4 kg | −15 lb −6.8 kg | −16 lb −7.2 kg |
| 160 lb 72.6 kg | −19 lb −8.6 kg | −12 lb −5.4 kg | −16 lb −7.3 kg | −17 lb −7.7 kg |
| 170 lb 77.1 kg | −19 lb −8.7 kg | −13 lb −5.9 kg | −16 lb −7.2 kg | −17 lb −7.7 kg |
| 180 lb 81.6 kg | −21 lb −9.5 kg | −13 lb −5.9 kg | −17 lb −7.8 kg | −18 lb −8.2 kg |
| 190 lb 86.2 kg | −21 lb −9.5 kg | −14 lb −6.4 kg | −18 lb −8.2 kg | −19 lb −8.6 kg |
| 200 lb 90.7 kg | −21 lb −9.6 kg | −15 lb −6.8 kg | −19 lb −8.6 kg | −20 lb −9 kg |
| 210 lb 95.3 kg | −23 lb −10.4 kg | −15 lb −6.8 kg | −19 lb −8.6 kg | −20 lb −9.1 kg |
| 220 lb 99.8 kg | −23 lb −10.4 kg | −16 lb −7.3 kg | −19 lb −8.7 kg | −21 lb −9.5 kg |
| 230 lb 104.3 kg | −24 lb −10.9 kg | −16 lb −7.3 kg | −21 lb −9.5 kg | −21 lb −9.6 kg |
| 240 lb 108.9 kg | −25 lb −11.4 kg | −16 lb −7.2 kg | −21 lb −9.6 kg | −23 lb −10.4 kg |
| 250 lb 113.4 kg | −25 lb −11.4 kg | −17 lb −7.8 kg | −22 lb −9.9 kg | −22 lb −9.9 kg |
| 260 lb 117.9 kg | −26 lb −11.8 kg | −18 lb −8.1 kg | −22 lb −10 kg | −23 lb −10.4 kg |
| 270 lb 122.5 kg | −27 lb −12.2 kg | −18 lb −8.2 kg | −23 lb −10.4 kg | −24 lb −10.9 kg |
| 280 lb 127 kg | −28 lb −12.7 kg | −18 lb −8.2 kg | −23 lb −10.4 kg | −24 lb −10.9 kg |
| 290 lb 131.5 kg | −27 lb −12.3 kg | −19 lb −8.6 kg | −24 lb −10.9 kg | −25 lb −11.3 kg |
| 300 lb 136.1 kg | −28 lb −12.7 kg | −19 lb −8.6 kg | −25 lb −11.4 kg | −26 lb −11.7 kg |
How Women’s Bent Over 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.
14.1 → 25.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the plate loaded high row standard minus the barbell bent-over row standard. A plus sign means the plate loaded high row standard is higher. A minus sign means the barbell bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −24 lb −10.9 kg | −26 lb −11.8 kg | −29 lb −13.1 kg | −31 lb −14.1 kg |
| 110 lb 49.9 kg | −26 lb −11.8 kg | −29 lb −13.1 kg | −32 lb −14.5 kg | −33 lb −15 kg |
| 120 lb 54.4 kg | −28 lb −12.7 kg | −30 lb −13.6 kg | −33 lb −15 kg | −35 lb −15.9 kg |
| 130 lb 59 kg | −29 lb −13.1 kg | −32 lb −14.5 kg | −35 lb −15.9 kg | −37 lb −16.8 kg |
| 140 lb 63.5 kg | −30 lb −13.6 kg | −34 lb −15.4 kg | −37 lb −16.8 kg | −40 lb −18.1 kg |
| 150 lb 68 kg | −32 lb −14.5 kg | −35 lb −15.9 kg | −39 lb −17.7 kg | −41 lb −18.6 kg |
| 160 lb 72.6 kg | −34 lb −15.5 kg | −37 lb −16.8 kg | −41 lb −18.6 kg | −43 lb −19.5 kg |
| 170 lb 77.1 kg | −35 lb −15.9 kg | −38 lb −17.2 kg | −42 lb −19 kg | −44 lb −19.9 kg |
| 180 lb 81.6 kg | −36 lb −16.3 kg | −40 lb −18.2 kg | −44 lb −20 kg | −46 lb −20.9 kg |
| 190 lb 86.2 kg | −37 lb −16.8 kg | −41 lb −18.6 kg | −46 lb −20.8 kg | −48 lb −21.8 kg |
| 200 lb 90.7 kg | −39 lb −17.7 kg | −43 lb −19.5 kg | −48 lb −21.8 kg | −50 lb −22.7 kg |
| 210 lb 95.3 kg | −40 lb −18.2 kg | −43 lb −19.5 kg | −49 lb −22.3 kg | −51 lb −23.1 kg |
| 220 lb 99.8 kg | −41 lb −18.6 kg | −45 lb −20.4 kg | −51 lb −23.1 kg | −53 lb −24 kg |
| 230 lb 104.3 kg | −42 lb −19.1 kg | −46 lb −20.8 kg | −51 lb −23.2 kg | −55 lb −24.9 kg |
| 240 lb 108.9 kg | −44 lb −19.9 kg | −48 lb −21.8 kg | −53 lb −24.1 kg | −56 lb −25.4 kg |
Bent Over Row and Plate Loaded High Row Exercises Used by This Calculator
This calculator uses a strict barbell bent-over row and a strict plate loaded high row test. Use strict canonical Bent Over Row and Plate Loaded High Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use total barbell weight and a stable near-parallel torso
Pull from full arm extension to the lower ribs or upper abdomen while keeping the hinged torso angle stable. Do not enter per-side plates, Pendlay, Yates, cheat, T-bar, Smith, machine, partial, torso-heaved, hip-snapped, 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 Bent Over Row result and one recent Plate Loaded High Row result
Use each exercise’s canonical input: Total barbell weight for Bent Over Row and Displayed machine or cable resistance for Plate Loaded High Row.
Related Tools
- Barbell Bent-Over Row — View the individual Bent-Over 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.