Barbell Rear Delt Row vs Bent Over Row Strength Standards
Compare your barbell rear delt row and bent-over 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: Weight used for Barbell Rear Delt Row and Total barbell weight for Bent Over Row. Use the entered weight for strict Barbell Rear Delt Row and a strict barbell row from full arm extension to the lower ribs or upper abdomen with a stable near-parallel hinged torso. 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.
Barbell Rear Delt Row vs Bent Over Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell rear delt row and barbell bent-over 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 rear delt row and barbell bent-over 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 Barbell Rear Delt Row / Bent-Over 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 Barbell Rear Delt Row vs Bent-Over Row Standards
How to read the table: The first number is Barbell Rear Delt Row; the second is Bent-Over 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 | 25 / 91 lb 11.3 / 41.3 kg | 39 / 119 lb 17.7 / 54 kg | 59 / 160 lb 26.8 / 72.6 kg | 81 / 203 lb 36.7 / 92.1 kg |
| 130 lb 59 kg | 26 / 96 lb 11.8 / 43.5 kg | 41 / 126 lb 18.6 / 57.2 kg | 62 / 169 lb 28.1 / 76.7 kg | 85 / 214 lb 38.6 / 97.1 kg |
| 140 lb 63.5 kg | 28 / 101 lb 12.7 / 45.8 kg | 43 / 132 lb 19.5 / 59.9 kg | 65 / 178 lb 29.5 / 80.7 kg | 90 / 225 lb 40.8 / 102.1 kg |
| 150 lb 68 kg | 29 / 106 lb 13.2 / 48.1 kg | 45 / 138 lb 20.4 / 62.6 kg | 68 / 186 lb 30.8 / 84.4 kg | 94 / 236 lb 42.6 / 107 kg |
| 160 lb 72.6 kg | 30 / 111 lb 13.6 / 50.3 kg | 47 / 144 lb 21.3 / 65.3 kg | 71 / 194 lb 32.2 / 88 kg | 98 / 246 lb 44.5 / 111.6 kg |
| 170 lb 77.1 kg | 32 / 115 lb 14.5 / 52.2 kg | 49 / 150 lb 22.2 / 68 kg | 74 / 202 lb 33.6 / 91.6 kg | 102 / 256 lb 46.3 / 116.1 kg |
| 180 lb 81.6 kg | 33 / 120 lb 15 / 54.4 kg | 51 / 156 lb 23.1 / 70.8 kg | 77 / 210 lb 34.9 / 95.3 kg | 106 / 266 lb 48.1 / 120.7 kg |
| 190 lb 86.2 kg | 34 / 124 lb 15.4 / 56.2 kg | 53 / 162 lb 24 / 73.5 kg | 80 / 218 lb 36.3 / 98.9 kg | 110 / 276 lb 49.9 / 125.2 kg |
| 200 lb 90.7 kg | 35 / 128 lb 15.9 / 58.1 kg | 55 / 168 lb 24.9 / 76.2 kg | 83 / 226 lb 37.6 / 102.5 kg | 114 / 286 lb 51.7 / 129.7 kg |
| 210 lb 95.3 kg | 36 / 133 lb 16.3 / 60.3 kg | 57 / 173 lb 25.9 / 78.5 kg | 86 / 233 lb 39 / 105.7 kg | 118 / 295 lb 53.5 / 133.8 kg |
| 220 lb 99.8 kg | 37 / 137 lb 16.8 / 62.1 kg | 58 / 179 lb 26.3 / 81.2 kg | 88 / 240 lb 39.9 / 108.9 kg | 121 / 304 lb 54.9 / 137.9 kg |
| 230 lb 104.3 kg | 39 / 141 lb 17.7 / 64 kg | 60 / 184 lb 27.2 / 83.5 kg | 91 / 248 lb 41.3 / 112.5 kg | 125 / 313 lb 56.7 / 142 kg |
| 240 lb 108.9 kg | 40 / 145 lb 18.1 / 65.8 kg | 62 / 189 lb 28.1 / 85.7 kg | 93 / 255 lb 42.2 / 115.7 kg | 129 / 323 lb 58.5 / 146.5 kg |
| 250 lb 113.4 kg | 41 / 149 lb 18.6 / 67.6 kg | 64 / 195 lb 29 / 88.5 kg | 96 / 262 lb 43.5 / 118.8 kg | 132 / 331 lb 59.9 / 150.1 kg |
| 260 lb 117.9 kg | 42 / 153 lb 19.1 / 69.4 kg | 65 / 200 lb 29.5 / 90.7 kg | 99 / 269 lb 44.9 / 122 kg | 136 / 340 lb 61.7 / 154.2 kg |
| 270 lb 122.5 kg | 43 / 157 lb 19.5 / 71.2 kg | 67 / 205 lb 30.4 / 93 kg | 101 / 276 lb 45.8 / 125.2 kg | 139 / 349 lb 63 / 158.3 kg |
| 280 lb 127 kg | 44 / 161 lb 20 / 73 kg | 69 / 210 lb 31.3 / 95.3 kg | 104 / 282 lb 47.2 / 127.9 kg | 142 / 357 lb 64.4 / 161.9 kg |
| 290 lb 131.5 kg | 45 / 164 lb 20.4 / 74.4 kg | 70 / 215 lb 31.8 / 97.5 kg | 106 / 289 lb 48.1 / 131.1 kg | 146 / 366 lb 66.2 / 166 kg |
| 300 lb 136.1 kg | 46 / 168 lb 20.9 / 76.2 kg | 72 / 220 lb 32.7 / 99.8 kg | 108 / 296 lb 49 / 134.3 kg | 149 / 374 lb 67.6 / 169.6 kg |
Women’s Barbell Rear Delt Row vs Bent-Over Row Standards
How to read the table: The first number is Barbell Rear Delt Row; the second is Bent-Over 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 | 13 / 63 lb 5.9 / 28.6 kg | 21 / 86 lb 9.5 / 39 kg | 34 / 114 lb 15.4 / 51.7 kg | 47 / 143 lb 21.3 / 64.9 kg |
| 110 lb 49.9 kg | 14 / 67 lb 6.4 / 30.4 kg | 22 / 92 lb 10 / 41.7 kg | 36 / 122 lb 16.3 / 55.3 kg | 50 / 153 lb 22.7 / 69.4 kg |
| 120 lb 54.4 kg | 15 / 72 lb 6.8 / 32.7 kg | 23 / 97 lb 10.4 / 44 kg | 38 / 129 lb 17.2 / 58.5 kg | 53 / 162 lb 24 / 73.5 kg |
| 130 lb 59 kg | 15 / 75 lb 6.8 / 34 kg | 25 / 103 lb 11.3 / 46.7 kg | 40 / 136 lb 18.1 / 61.7 kg | 55 / 171 lb 24.9 / 77.6 kg |
| 140 lb 63.5 kg | 16 / 79 lb 7.3 / 35.8 kg | 26 / 108 lb 11.8 / 49 kg | 42 / 143 lb 19.1 / 64.9 kg | 58 / 180 lb 26.3 / 81.6 kg |
| 150 lb 68 kg | 17 / 83 lb 7.7 / 37.6 kg | 27 / 113 lb 12.2 / 51.3 kg | 44 / 150 lb 20 / 68 kg | 61 / 188 lb 27.7 / 85.3 kg |
| 160 lb 72.6 kg | 18 / 87 lb 8.2 / 39.5 kg | 28 / 118 lb 12.7 / 53.5 kg | 46 / 157 lb 20.9 / 71.2 kg | 64 / 196 lb 29 / 88.9 kg |
| 170 lb 77.1 kg | 18 / 90 lb 8.2 / 40.8 kg | 29 / 123 lb 13.2 / 55.8 kg | 48 / 163 lb 21.8 / 73.9 kg | 66 / 204 lb 29.9 / 92.5 kg |
| 180 lb 81.6 kg | 19 / 94 lb 8.6 / 42.6 kg | 30 / 128 lb 13.6 / 58.1 kg | 50 / 169 lb 22.7 / 76.7 kg | 69 / 212 lb 31.3 / 96.2 kg |
| 190 lb 86.2 kg | 20 / 97 lb 9.1 / 44 kg | 32 / 132 lb 14.5 / 59.9 kg | 52 / 176 lb 23.6 / 79.8 kg | 71 / 220 lb 32.2 / 99.8 kg |
| 200 lb 90.7 kg | 21 / 101 lb 9.5 / 45.8 kg | 33 / 137 lb 15 / 62.1 kg | 53 / 182 lb 24 / 82.6 kg | 74 / 228 lb 33.6 / 103.4 kg |
| 210 lb 95.3 kg | 21 / 104 lb 9.5 / 47.2 kg | 34 / 141 lb 15.4 / 64 kg | 55 / 188 lb 24.9 / 85.3 kg | 76 / 235 lb 34.5 / 106.6 kg |
| 220 lb 99.8 kg | 22 / 107 lb 10 / 48.5 kg | 35 / 146 lb 15.9 / 66.2 kg | 57 / 194 lb 25.9 / 88 kg | 79 / 243 lb 35.8 / 110.2 kg |
| 230 lb 104.3 kg | 23 / 110 lb 10.4 / 49.9 kg | 36 / 150 lb 16.3 / 68 kg | 59 / 199 lb 26.8 / 90.3 kg | 81 / 250 lb 36.7 / 113.4 kg |
| 240 lb 108.9 kg | 23 / 114 lb 10.4 / 51.7 kg | 37 / 155 lb 16.8 / 70.3 kg | 60 / 205 lb 27.2 / 93 kg | 83 / 257 lb 37.6 / 116.6 kg |
How Your Barbell Rear Delt Row vs Bent Over 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 rear delt row strength level
The standards use the sex-specific thresholds from the individual Barbell Rear Delt 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.
3. 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.
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 barbell rear delt row | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the bent-over row | Use total-barbell estimated max and adjust targets 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 Barbell Rear Delt Row and Bent Over 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 barbell bent-over row standard is higher; below zero means the barbell rear delt 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.
55.4 → 102 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the barbell rear delt row standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the barbell rear delt row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +66 lb +30 kg | +80 lb +36.3 kg | +101 lb +45.8 kg | +122 lb +55.4 kg |
| 130 lb 59 kg | +70 lb +31.7 kg | +85 lb +38.6 kg | +107 lb +48.6 kg | +129 lb +58.5 kg |
| 140 lb 63.5 kg | +73 lb +33.1 kg | +89 lb +40.4 kg | +113 lb +51.2 kg | +135 lb +61.3 kg |
| 150 lb 68 kg | +77 lb +34.9 kg | +93 lb +42.2 kg | +118 lb +53.6 kg | +142 lb +64.4 kg |
| 160 lb 72.6 kg | +81 lb +36.7 kg | +97 lb +44 kg | +123 lb +55.8 kg | +148 lb +67.1 kg |
| 170 lb 77.1 kg | +83 lb +37.7 kg | +101 lb +45.8 kg | +128 lb +58 kg | +154 lb +69.8 kg |
| 180 lb 81.6 kg | +87 lb +39.4 kg | +105 lb +47.7 kg | +133 lb +60.4 kg | +160 lb +72.6 kg |
| 190 lb 86.2 kg | +90 lb +40.8 kg | +109 lb +49.5 kg | +138 lb +62.6 kg | +166 lb +75.3 kg |
| 200 lb 90.7 kg | +93 lb +42.2 kg | +113 lb +51.3 kg | +143 lb +64.9 kg | +172 lb +78 kg |
| 210 lb 95.3 kg | +97 lb +44 kg | +116 lb +52.6 kg | +147 lb +66.7 kg | +177 lb +80.3 kg |
| 220 lb 99.8 kg | +100 lb +45.3 kg | +121 lb +54.9 kg | +152 lb +69 kg | +183 lb +83 kg |
| 230 lb 104.3 kg | +102 lb +46.3 kg | +124 lb +56.3 kg | +157 lb +71.2 kg | +188 lb +85.3 kg |
| 240 lb 108.9 kg | +105 lb +47.7 kg | +127 lb +57.6 kg | +162 lb +73.5 kg | +194 lb +88 kg |
| 250 lb 113.4 kg | +108 lb +49 kg | +131 lb +59.5 kg | +166 lb +75.3 kg | +199 lb +90.2 kg |
| 260 lb 117.9 kg | +111 lb +50.3 kg | +135 lb +61.2 kg | +170 lb +77.1 kg | +204 lb +92.5 kg |
| 270 lb 122.5 kg | +114 lb +51.7 kg | +138 lb +62.6 kg | +175 lb +79.4 kg | +210 lb +95.3 kg |
| 280 lb 127 kg | +117 lb +53 kg | +141 lb +64 kg | +178 lb +80.7 kg | +215 lb +97.5 kg |
| 290 lb 131.5 kg | +119 lb +54 kg | +145 lb +65.7 kg | +183 lb +83 kg | +220 lb +99.8 kg |
| 300 lb 136.1 kg | +122 lb +55.3 kg | +148 lb +67.1 kg | +188 lb +85.3 kg | +225 lb +102 kg |
How Women’s Barbell Rear Delt Row and Bent Over 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.
43.6 → 79 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the barbell rear delt row standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the barbell rear delt row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +50 lb +22.7 kg | +65 lb +29.5 kg | +80 lb +36.3 kg | +96 lb +43.6 kg |
| 110 lb 49.9 kg | +53 lb +24 kg | +70 lb +31.7 kg | +86 lb +39 kg | +103 lb +46.7 kg |
| 120 lb 54.4 kg | +57 lb +25.9 kg | +74 lb +33.6 kg | +91 lb +41.3 kg | +109 lb +49.5 kg |
| 130 lb 59 kg | +60 lb +27.2 kg | +78 lb +35.4 kg | +96 lb +43.6 kg | +116 lb +52.7 kg |
| 140 lb 63.5 kg | +63 lb +28.5 kg | +82 lb +37.2 kg | +101 lb +45.8 kg | +122 lb +55.3 kg |
| 150 lb 68 kg | +66 lb +29.9 kg | +86 lb +39.1 kg | +106 lb +48 kg | +127 lb +57.6 kg |
| 160 lb 72.6 kg | +69 lb +31.3 kg | +90 lb +40.8 kg | +111 lb +50.3 kg | +132 lb +59.9 kg |
| 170 lb 77.1 kg | +72 lb +32.6 kg | +94 lb +42.6 kg | +115 lb +52.1 kg | +138 lb +62.6 kg |
| 180 lb 81.6 kg | +75 lb +34 kg | +98 lb +44.5 kg | +119 lb +54 kg | +143 lb +64.9 kg |
| 190 lb 86.2 kg | +77 lb +34.9 kg | +100 lb +45.4 kg | +124 lb +56.2 kg | +149 lb +67.6 kg |
| 200 lb 90.7 kg | +80 lb +36.3 kg | +104 lb +47.1 kg | +129 lb +58.6 kg | +154 lb +69.8 kg |
| 210 lb 95.3 kg | +83 lb +37.7 kg | +107 lb +48.6 kg | +133 lb +60.4 kg | +159 lb +72.1 kg |
| 220 lb 99.8 kg | +85 lb +38.5 kg | +111 lb +50.3 kg | +137 lb +62.1 kg | +164 lb +74.4 kg |
| 230 lb 104.3 kg | +87 lb +39.5 kg | +114 lb +51.7 kg | +140 lb +63.5 kg | +169 lb +76.7 kg |
| 240 lb 108.9 kg | +91 lb +41.3 kg | +118 lb +53.5 kg | +145 lb +65.8 kg | +174 lb +79 kg |
Barbell Rear Delt Row and Bent Over Row Exercises Used by This Calculator
This calculator uses a strict barbell rear delt row test and a strict barbell bent-over row. Use strict canonical Barbell Rear Delt Row and Bent Over Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Barbell Rear Delt Row setup and load convention
the entered weight for strict Barbell Rear Delt Row valid Barbell Rear Delt Row reps row the bar toward the upper chest or rear-delt target with elbows flared, then lower under control without trunk heave and finish with a valid rep reaches the same upper-row target with shoulder blades controlled and returns to the start range Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
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.
Enter one recent Barbell Rear Delt Row result and one recent Bent Over Row result
Use each exercise’s canonical input: Weight used for Barbell Rear Delt Row and Total barbell weight for Bent Over Row.
Related Tools
- Barbell Rear Delt Row — View the individual Barbell Rear Delt Row standards and next strength-level target.
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Barbell Bench Pull — 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.
- Dumbbell Rear Delt Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Rear Delt Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.