Australian Pull Up vs Bent Over Row Strength Standards
Compare your australian pull up and bent-over row against strength standards for your sex, age range, and bodyweight. Enter one result for each exercise to see your strength levels, next target, and which exercise is the priority.
Use each exercise's canonical input: Strict repetitions for Australian Pull Up and Total barbell weight for Bent Over Row. Use hold a straight body under a fixed bar, pull the chest toward the bar, lower to straight arms, and keep the body position consistent.; use a strict barbell row from full arm extension to the lower ribs or upper abdomen with a stable near-parallel hinged torso. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Australian Pull Up vs Bent Over Row Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Australian Pull Up vs Bent-Over Row Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Australian Pull Up:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Bent-Over Row:91 lb41.3 kg | Australian Pull Up:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Bent-Over Row:119 lb54 kg | Australian Pull Up:Under 30: 52 reps30–39: 47 reps40–49: 42 reps50–59: 34 reps60+: 26 reps Bent-Over Row:160 lb72.6 kg | Australian Pull Up:Under 30: 80 reps30–39: 72 reps40–49: 64 reps50–59: 52 reps60+: 40 reps Bent-Over Row:203 lb92.1 kg |
| 130 lb 59 kg | Australian Pull Up:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Bent-Over Row:96 lb43.5 kg | Australian Pull Up:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Bent-Over Row:126 lb57.2 kg | Australian Pull Up:Under 30: 52 reps30–39: 47 reps40–49: 42 reps50–59: 34 reps60+: 26 reps Bent-Over Row:169 lb76.7 kg | Australian Pull Up:Under 30: 80 reps30–39: 72 reps40–49: 64 reps50–59: 52 reps60+: 40 reps Bent-Over Row:214 lb97.1 kg |
| 140 lb 63.5 kg | Australian Pull Up:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Bent-Over Row:101 lb45.8 kg | Australian Pull Up:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Bent-Over Row:132 lb59.9 kg | Australian Pull Up:Under 30: 52 reps30–39: 47 reps40–49: 42 reps50–59: 34 reps60+: 26 reps Bent-Over Row:178 lb80.7 kg | Australian Pull Up:Under 30: 80 reps30–39: 72 reps40–49: 64 reps50–59: 52 reps60+: 40 reps Bent-Over Row:225 lb102.1 kg |
| 150 lb 68 kg | Australian Pull Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bent-Over Row:106 lb48.1 kg | Australian Pull Up:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Bent-Over Row:138 lb62.6 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Bent-Over Row:186 lb84.4 kg | Australian Pull Up:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Bent-Over Row:236 lb107 kg |
| 160 lb 72.6 kg | Australian Pull Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bent-Over Row:111 lb50.3 kg | Australian Pull Up:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Bent-Over Row:144 lb65.3 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Bent-Over Row:194 lb88 kg | Australian Pull Up:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Bent-Over Row:246 lb111.6 kg |
| 170 lb 77.1 kg | Australian Pull Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bent-Over Row:115 lb52.2 kg | Australian Pull Up:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Bent-Over Row:150 lb68 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Bent-Over Row:202 lb91.6 kg | Australian Pull Up:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Bent-Over Row:256 lb116.1 kg |
| 180 lb 81.6 kg | Australian Pull Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bent-Over Row:120 lb54.4 kg | Australian Pull Up:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Bent-Over Row:156 lb70.8 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Bent-Over Row:210 lb95.3 kg | Australian Pull Up:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Bent-Over Row:266 lb120.7 kg |
| 190 lb 86.2 kg | Australian Pull Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bent-Over Row:124 lb56.2 kg | Australian Pull Up:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Bent-Over Row:162 lb73.5 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Bent-Over Row:218 lb98.9 kg | Australian Pull Up:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Bent-Over Row:276 lb125.2 kg |
| 200 lb 90.7 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bent-Over Row:128 lb58.1 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bent-Over Row:168 lb76.2 kg | Australian Pull Up:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Bent-Over Row:226 lb102.5 kg | Australian Pull Up:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Bent-Over Row:286 lb129.7 kg |
| 210 lb 95.3 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bent-Over Row:133 lb60.3 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bent-Over Row:173 lb78.5 kg | Australian Pull Up:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Bent-Over Row:233 lb105.7 kg | Australian Pull Up:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Bent-Over Row:295 lb133.8 kg |
| 220 lb 99.8 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bent-Over Row:137 lb62.1 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bent-Over Row:179 lb81.2 kg | Australian Pull Up:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Bent-Over Row:240 lb108.9 kg | Australian Pull Up:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Bent-Over Row:304 lb137.9 kg |
| 230 lb 104.3 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bent-Over Row:141 lb64 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bent-Over Row:184 lb83.5 kg | Australian Pull Up:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Bent-Over Row:248 lb112.5 kg | Australian Pull Up:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Bent-Over Row:313 lb142 kg |
| 240 lb 108.9 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bent-Over Row:145 lb65.8 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bent-Over Row:189 lb85.7 kg | Australian Pull Up:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Bent-Over Row:255 lb115.7 kg | Australian Pull Up:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Bent-Over Row:323 lb146.5 kg |
| 250 lb 113.4 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bent-Over Row:149 lb67.6 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bent-Over Row:195 lb88.5 kg | Australian Pull Up:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Bent-Over Row:262 lb118.8 kg | Australian Pull Up:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Bent-Over Row:331 lb150.1 kg |
| 260 lb 117.9 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bent-Over Row:153 lb69.4 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bent-Over Row:200 lb90.7 kg | Australian Pull Up:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Bent-Over Row:269 lb122 kg | Australian Pull Up:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Bent-Over Row:340 lb154.2 kg |
| 270 lb 122.5 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bent-Over Row:157 lb71.2 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bent-Over Row:205 lb93 kg | Australian Pull Up:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Bent-Over Row:276 lb125.2 kg | Australian Pull Up:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Bent-Over Row:349 lb158.3 kg |
| 280 lb 127 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bent-Over Row:161 lb73 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bent-Over Row:210 lb95.3 kg | Australian Pull Up:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Bent-Over Row:282 lb127.9 kg | Australian Pull Up:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Bent-Over Row:357 lb161.9 kg |
| 290 lb 131.5 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bent-Over Row:164 lb74.4 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bent-Over Row:215 lb97.5 kg | Australian Pull Up:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Bent-Over Row:289 lb131.1 kg | Australian Pull Up:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Bent-Over Row:366 lb166 kg |
| 300 lb 136.1 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bent-Over Row:168 lb76.2 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bent-Over Row:220 lb99.8 kg | Australian Pull Up:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Bent-Over Row:296 lb134.3 kg | Australian Pull Up:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Bent-Over Row:374 lb169.6 kg |
Women’s Australian Pull Up vs Bent-Over Row Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Australian Pull Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bent-Over Row:63 lb28.6 kg | Australian Pull Up:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Bent-Over Row:86 lb39 kg | Australian Pull Up:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps Bent-Over Row:114 lb51.7 kg | Australian Pull Up:Under 30: 68 reps30–39: 61 reps40–49: 54 reps50–59: 44 reps60+: 34 reps Bent-Over Row:143 lb64.9 kg |
| 110 lb 49.9 kg | Australian Pull Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Bent-Over Row:67 lb30.4 kg | Australian Pull Up:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Bent-Over Row:92 lb41.7 kg | Australian Pull Up:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps Bent-Over Row:122 lb55.3 kg | Australian Pull Up:Under 30: 68 reps30–39: 61 reps40–49: 54 reps50–59: 44 reps60+: 34 reps Bent-Over Row:153 lb69.4 kg |
| 120 lb 54.4 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bent-Over Row:72 lb32.7 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bent-Over Row:97 lb44 kg | Australian Pull Up:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps Bent-Over Row:129 lb58.5 kg | Australian Pull Up:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps Bent-Over Row:162 lb73.5 kg |
| 130 lb 59 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bent-Over Row:75 lb34 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bent-Over Row:103 lb46.7 kg | Australian Pull Up:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps Bent-Over Row:136 lb61.7 kg | Australian Pull Up:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps Bent-Over Row:171 lb77.6 kg |
| 140 lb 63.5 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bent-Over Row:79 lb35.8 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bent-Over Row:108 lb49 kg | Australian Pull Up:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps Bent-Over Row:143 lb64.9 kg | Australian Pull Up:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps Bent-Over Row:180 lb81.6 kg |
| 150 lb 68 kg | Australian Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Bent-Over Row:83 lb37.6 kg | Australian Pull Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Bent-Over Row:113 lb51.3 kg | Australian Pull Up:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps Bent-Over Row:150 lb68 kg | Australian Pull Up:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps Bent-Over Row:188 lb85.3 kg |
| 160 lb 72.6 kg | Australian Pull Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bent-Over Row:87 lb39.5 kg | Australian Pull Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bent-Over Row:118 lb53.5 kg | Australian Pull Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Bent-Over Row:157 lb71.2 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Bent-Over Row:196 lb88.9 kg |
| 170 lb 77.1 kg | Australian Pull Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bent-Over Row:90 lb40.8 kg | Australian Pull Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bent-Over Row:123 lb55.8 kg | Australian Pull Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Bent-Over Row:163 lb73.9 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Bent-Over Row:204 lb92.5 kg |
| 180 lb 81.6 kg | Australian Pull Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bent-Over Row:94 lb42.6 kg | Australian Pull Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bent-Over Row:128 lb58.1 kg | Australian Pull Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Bent-Over Row:169 lb76.7 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Bent-Over Row:212 lb96.2 kg |
| 190 lb 86.2 kg | Australian Pull Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bent-Over Row:97 lb44 kg | Australian Pull Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bent-Over Row:132 lb59.9 kg | Australian Pull Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Bent-Over Row:176 lb79.8 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Bent-Over Row:220 lb99.8 kg |
| 200 lb 90.7 kg | Australian Pull Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bent-Over Row:101 lb45.8 kg | Australian Pull Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bent-Over Row:137 lb62.1 kg | Australian Pull Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Bent-Over Row:182 lb82.6 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Bent-Over Row:228 lb103.4 kg |
| 210 lb 95.3 kg | Australian Pull Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bent-Over Row:104 lb47.2 kg | Australian Pull Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bent-Over Row:141 lb64 kg | Australian Pull Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Bent-Over Row:188 lb85.3 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Bent-Over Row:235 lb106.6 kg |
| 220 lb 99.8 kg | Australian Pull Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bent-Over Row:107 lb48.5 kg | Australian Pull Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bent-Over Row:146 lb66.2 kg | Australian Pull Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Bent-Over Row:194 lb88 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Bent-Over Row:243 lb110.2 kg |
| 230 lb 104.3 kg | Australian Pull Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bent-Over Row:110 lb49.9 kg | Australian Pull Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bent-Over Row:150 lb68 kg | Australian Pull Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Bent-Over Row:199 lb90.3 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Bent-Over Row:250 lb113.4 kg |
| 240 lb 108.9 kg | Australian Pull Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Bent-Over Row:114 lb51.7 kg | Australian Pull Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Bent-Over Row:155 lb70.3 kg | Australian Pull Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Bent-Over Row:205 lb93 kg | Australian Pull Up:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Bent-Over Row:257 lb116.6 kg |
How Your Australian Pull Up vs Bent Over Row Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
1. Estimate the weight-based result
For Bent-Over Row, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- 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.
2. Rate the Australian Pull Up result
The canonical tool supplies sex-, bodyweight-band-, and age-specific repetition thresholds plus a stretch target. The calculator uses strict continuous bodyweight repetitions and does not convert the repetitions into an estimated weight.
3. Rate the Bent-Over Row result
The standards use the sex-specific total-barbell thresholds from the individual tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the australian pull up set | Compare strict repetitions with the applicable canonical thresholds without an estimated-max conversion. Measurement: Strict continuous Australian Pull Up reps. |
| Rate the bent-over row | Use total-barbell estimated max and adjust targets with the two-thirds rule. Measurement: estimated one-rep max. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Australian Pull Up and Bent Over Row Standards Differ
What the men’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Elite weight targets from 120 to 300 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Australian Pull Up and Bent Over Row Standards Differ
What the women’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Elite weight targets from 100 to 240 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Australian Pull Up and Bent Over Row Exercises Used by This Calculator
This calculator uses a strict australian pull up test and a strict barbell bent-over row. Use strict canonical Australian Pull Up and Bent Over Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Australian Pull Up setup and load convention
hold a straight body under a fixed bar, pull the chest toward the bar, lower to straight arms, and keep the body position consistent. Stop when the rep no longer matches this test: vertical pull-ups, high-bar rows with bent hips, partial rows, assisted reps, or any shortcut that changes the score. Do not count vertical pull-ups, high-bar rows with bent hips, partial rows, assisted reps, weighted rows. Do not combine multiple sets into one score. Use the same setup, range rule, and rep-counting convention for retests.
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 Australian Pull Up result and one recent Bent Over Row result
Use each exercise’s canonical input: Strict repetitions for Australian Pull Up and Total barbell weight for Bent Over Row.
Related Tools
- Australian Pull Up Strength Standards — View the individual Australian Pull Up standards and next strength-level target.
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Inverted Row Strength Standards — 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.
- Barbell Bench Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated Cable Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.