Back Strength Standards & Calculators

Find a target for your rep count or added-weight sets. Explore bodyweight, weighted, assisted, and grip variations.

• Wide Grip Pull Ups Strength Standards Calculator Bodyweight repetitions

  See how your strict reps compare with Endura’s strength standards. Follow the stated grip, body position, and full-range rules when retesting.

• One Arm Pull Up Strength Standards Calculator Bodyweight repetitions

  See how your strict reps compare with Endura’s strength standards. Follow the stated grip, body position, and full-range rules when retesting.

• L-Sit Pull-Ups Strength Standards Calculator Bodyweight repetitions

  See how your strict reps compare with Endura’s strength standards. Follow the stated grip, body position, and full-range rules when retesting.

• Weighted Neutral Grip Pull Up Strength Standards Calculator Strength standards

  See how your weighted neutral grip pull up compares with Endura’s strength standards. Enter bodyweight, added weight, and completed reps for this variation.

• Neutral Grip Pull-Up Strength Standards Bodyweight repetitions

  See how your strict reps compare with Endura’s strength standards. Follow the stated grip, body position, and full-range rules when retesting.

• Archer Pull Ups Strength Standards Calculator Bodyweight repetitions

  See how your strict reps compare with Endura’s strength standards. Follow the stated grip, body position, and full-range rules when retesting.

• Ring Pull Up Strength Standards Calculator Bodyweight repetitions

  See how your strict reps compare with Endura’s strength standards. Follow the stated grip, body position, and full-range rules when retesting.

• Towel Pull Up Strength Standards Calculator Bodyweight repetitions

  See how your strict reps compare with Endura’s strength standards. Follow the stated grip, body position, and full-range rules when retesting.

• Weighted Wide Grip Pull Up Strength Standards Calculator Strength standards

  See how your weighted wide grip pull up compares with Endura’s strength standards. Enter bodyweight, added weight, and completed reps for this variation.

• Australian Pull Up Strength Standards Calculator Bodyweight repetitions

  See how your strict reps compare with Endura’s strength standards. Follow the stated grip, body position, and full-range rules when retesting.

• Commando Pull Ups Strength Standards Calculator Bodyweight repetitions

  See how your strict reps compare with Endura’s strength standards. Follow the stated grip, body position, and full-range rules when retesting.

• Scapular Pull-Ups Strength Standards Calculator Bodyweight repetitions

  See how your strict reps compare with Endura’s strength standards. Follow the stated grip, body position, and full-range rules when retesting.

• Weighted Ring Chin Up Strength Standards Calculator Strength standards

  See how your weighted ring chin up compares with Endura’s strength standards. Enter bodyweight, added weight, and completed reps for this variation.

• Around-the-World Pull-Ups Strength Standards Calculator Bodyweight repetitions

  See how your strict reps compare with Endura’s strength standards. Follow the stated grip, body position, and full-range rules when retesting.

• Explosive Pull-Ups Strength Standards Calculator Bodyweight repetitions

  See how your strict reps compare with Endura’s strength standards. Follow the stated grip, body position, and full-range rules when retesting.

• Typewriter Pull Up Strength Standards Calculator Bodyweight repetitions

  See how your strict reps compare with Endura’s strength standards. Follow the stated grip, body position, and full-range rules when retesting.

• Weighted Close Grip Pull Up Strength Standards Calculator Strength standards

  See how your weighted close grip pull up compares with Endura’s strength standards. Enter bodyweight, added weight, and completed reps for this variation.

• Chest To Bar Pull Up Strength Standards Calculator Bodyweight repetitions

  See how your strict reps compare with Endura’s strength standards. Follow the stated grip, body position, and full-range rules when retesting.

• Clap Pull-Ups Strength Standards Calculator Bodyweight repetitions

  See how your strict reps compare with Endura’s strength standards. Follow the stated grip, body position, and full-range rules when retesting.

• Close Grip Pull Ups Strength Standards Calculator Bodyweight repetitions

  See how your strict reps compare with Endura’s strength standards. Follow the stated grip, body position, and full-range rules when retesting.

• Front Lever Pull-Ups Strength Standards Calculator Bodyweight repetitions

  See how your strict reps compare with Endura’s strength standards. Follow the stated grip, body position, and full-range rules when retesting.

• Mixed-Grip Pull-Ups Strength Standards Calculator Bodyweight repetitions

  See how your strict reps compare with Endura’s strength standards. Follow the stated grip, body position, and full-range rules when retesting.

• Ring Chin Up Strength Standards Calculator Bodyweight repetitions

  See how your strict reps compare with Endura’s strength standards. Follow the stated grip, body position, and full-range rules when retesting.

• Weighted Commando Pull Up Strength Standards Calculator Strength standards

  See how your weighted commando pull up compares with Endura’s strength standards. Enter bodyweight, added weight, and completed reps for this variation.

• Weighted Ring Pull Up Strength Standards Calculator Strength standards

  See how your weighted ring pull up compares with Endura’s strength standards. Enter bodyweight, added weight, and completed reps for this variation.

See how your rowing strength measures up. Choose your bar and row style to get a benchmark for the lift you train.

• T-Bar Bent-Over Row Strength Standards Calculator Strength standards

  See how your t-bar bent-over row compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

• Landmine Row Strength Standards Calculator Strength standards

  See how your landmine row compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

• Barbell Seal Row Strength Standards Calculator Strength standards

  See how your barbell seal row compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

• Barbell Reverse Grip Bent Over Row Strength Standards Calculator Strength standards

  See how your barbell reverse grip bent over row compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

• T Bar Row with Handle Strength Standards Calculator Strength standards

  See how your t bar row with handle compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

• Meadows Row Strength Standards Calculator Strength standards

  See how your meadows row compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

• Trap Bar Row Strength Standards Calculator Strength standards

  See how your trap bar row compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

• Yates Bent Over Row Strength Standards Calculator Strength standards

  See how your yates bent over row compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

• EZ-Bar Reverse-Grip Row Strength Standards Calculator Strength standards

  See how your ez-bar reverse-grip row compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

• Lying Cambered Barbell Row Strength Standards Calculator Strength standards

  See how your lying cambered barbell row compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

• Lying T Bar Row Strength Standards Calculator Strength standards

  See how your lying t bar row compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

• Straight Bar Bench Mid Row Strength Standards Calculator Strength standards

  See how your straight bar bench mid row compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

• Axle Row Strength Standards Calculator Strength standards

  See how your axle row compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

• Barbell Incline Bench Row Strength Standards Calculator Strength standards

  See how your barbell incline bench row compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

• Barbell Incline Row (Reverse Grip) Strength Standards Calculator Strength standards

  See how your barbell incline row (reverse grip) compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

• Barbell Rear Delt Row Strength Standards Calculator Strength standards

  See how your barbell rear delt row compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

• Barbell Row (Overhand) Strength Standards Calculator Strength standards

  See how your barbell row (overhand) compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

• Bent Over Two Arm Long Bar Row Strength Standards Calculator Strength standards

  See how your bent over two arm long bar row compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

• EZ-Bar Bent-Over Row Strength Standards Calculator Strength standards

  See how your ez-bar bent-over row compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

• Pendelay Rows Strength Standards Calculator Strength standards

  See how your pendelay rows compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

• Shotgun Row Strength Standards Calculator Strength standards

  See how your shotgun row compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

• Swiss Bar Row Strength Standards Calculator Strength standards

  See how your swiss bar row compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

Find a strength goal for your dumbbell or kettlebell row, including one-arm, two-arm, and chest-supported variations.

• Chest Supported Dumbbell Row Strength Standards Calculator Strength standards

  See how your chest supported dumbbell row compares with Endura’s strength standards. Follow the calculator’s instructions for one-dumbbell or combined weight.

• Kettlebell Row Strength Standards Calculator Strength standards

  See how your kettlebell row compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

• Dumbbell Rear Delt Row Strength Standards Calculator Strength standards

  See how your dumbbell rear delt row compares with Endura’s strength standards. Enter the combined weight of both dumbbells and your completed reps.

• Renegade Row Strength Standards Calculator Strength standards

  See how your renegade row compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

• One Arm Bent Over Kettlebell Row Strength Standards Calculator Strength standards

  See how your one arm bent over kettlebell row compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

• Double Kettlebell Row Strength Standards Calculator Strength standards

  See how your double kettlebell row compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

• Bent Over Two Dumbbell Row Strength Standards Calculator Strength standards

  See how your bent over two dumbbell row compares with Endura’s strength standards. Enter the combined weight of both dumbbells.

• Bent Over Two Dumbbell Row With Palms In Strength Standards Calculator Strength standards

  See how your bent over two dumbbell row with palms in compares with Endura’s strength standards. Enter the combined weight of both dumbbells.

• Dumbbell Incline Row (Reverse Grip) Strength Standards Calculator Strength standards

  See how your dumbbell incline row (reverse grip) compares with Endura’s strength standards. Enter the combined weight of both dumbbells.

• Dumbbell Rear Deltoid Row Strength Standards Calculator Strength standards

  See how your dumbbell rear deltoid row compares with Endura’s strength standards. Enter the weight of one dumbbell, not the combined pair.

Track progress on the row station you use. Find the machine, support, and handle setup in your back workout.

• Machine Seated Row Strength Standards Calculator Strength standards

  See how your machine seated row compares with Endura’s strength standards. Compare sets on the same machine and setup.

• Plate Loaded Row Strength Standards Calculator Strength standards

  See how your plate loaded row compares with Endura’s strength standards. Compare sets on the same machine and setup.

• Machine Chest Supported Row Strength Standards Calculator Strength standards

  See how your machine chest supported row compares with Endura’s strength standards. Compare sets on the same machine and setup.

• Chest-Supported Cable Row Strength Standards Calculator Strength standards

  See how your chest-supported cable row compares with Endura’s strength standards. Enter the inline-measured resistance at the attachment, not the printed stack weight.

• Smith Machine Bent Over Row Strength Standards Calculator Strength standards

  See how your smith machine bent over row compares with Endura’s strength standards. Compare sets on the same machine and setup.

• Machine High Row Strength Standards Calculator Strength standards

  See how your machine high row compares with Endura’s strength standards. Compare sets on the same machine and setup.

• Plate Loaded Chest Supported Row Strength Standards Calculator Strength standards

  See how your plate loaded chest supported row compares with Endura’s strength standards. Compare sets on the same machine and setup.

• Plate Loaded High Row Strength Standards Calculator Strength standards

  See how your plate loaded high row compares with Endura’s strength standards. Compare sets on the same machine and setup.

• Standing Cable Row Strength Standards Calculator Strength standards

  See how your standing cable row compares with Endura’s strength standards. Keep the station, attachment, and grip consistent when comparing results.

• Seated One Arm Cable Row Strength Standards Calculator Strength standards

  See how your seated one arm cable row compares with Endura’s strength standards. Keep the station, attachment, and grip consistent when comparing results.

• Leverage Iso Row Strength Standards Calculator Strength standards

  See how your leverage iso row compares with Endura’s strength standards. Compare sets on the same machine and setup.

• Wide-Grip Seated Cable Row Strength Standards Calculator Strength standards

  See how your wide-grip seated cable row compares with Endura’s strength standards. Enter the inline-measured resistance at the attachment, not the printed stack weight.

• Single Arm Cable High Row Strength Standards Calculator Strength standards

  See how your single arm cable high row compares with Endura’s strength standards. Keep the station, attachment, and grip consistent when comparing results.

• Cable High Row Strength Standards Calculator Strength standards

  See how your cable high row compares with Endura’s strength standards. Keep the station, attachment, and grip consistent when comparing results.

• Cable Rear Delt Row Strength Standards Calculator Strength standards

  See how your cable rear delt row compares with Endura’s strength standards. Keep the station, attachment, and grip consistent when comparing results.

• Cable Rope Rear Delt Row Strength Standards Calculator Strength standards

  See how your cable rope rear delt row compares with Endura’s strength standards. Enter the total selected or measured cable resistance at the attachment.

• Cable Rope Row Strength Standards Calculator Strength standards

  See how your cable rope row compares with Endura’s strength standards. Keep the station, attachment, and grip consistent when comparing results.

• Cable V Bar Row Strength Standards Calculator Strength standards

  See how your cable v bar row compares with Endura’s strength standards. Enter the selected or displayed cable-stack resistance.

• Machine Vertical Row (Close Grip) Strength Standards Calculator Strength standards

  See how your machine vertical row (close grip) compares with Endura’s strength standards. Enter the total selected or displayed machine resistance, not a per-arm value.

• Cable Incline Bench Row Strength Standards Calculator Strength standards

  See how your cable incline bench row compares with Endura’s strength standards. Enter the selected or displayed cable-stack resistance.

• Cable Rope Incline Row Strength Standards Calculator Strength standards

  See how your cable rope incline row compares with Endura’s strength standards. Enter the selected or displayed cable-stack resistance.

• Cable Rope Seated Crossover Row Strength Standards Calculator Strength standards

  See how your cable rope seated crossover row compares with Endura’s strength standards. Enter the selected or displayed cable-stack resistance.

• Kneeling High Pulley Row Strength Standards Calculator Strength standards

  See how your kneeling high pulley row compares with Endura’s strength standards. Keep the station, attachment, and grip consistent when comparing results.

• Long Pulley (low Row) Strength Standards Calculator Strength standards

  See how your long pulley (low row) compares with Endura’s strength standards. Keep the station, attachment, and grip consistent when comparing results.

• Machine T Bar Reverse Row Strength Standards Calculator Strength standards

  See how your machine t bar reverse row compares with Endura’s strength standards. Enter the total active machine resistance: all plates on the working lever or the selected resistance on a selectorized machine.

• Machine Vertical Row (Reverse Grip) Strength Standards Calculator Strength standards

  See how your machine vertical row (reverse grip) compares with Endura’s strength standards. Enter the total selected or displayed machine resistance, not a per-arm value.

• Seated V Grip Row Strength Standards Calculator Strength standards

  See how your seated v grip row compares with Endura’s strength standards. Keep the equipment, grip, and range of motion the same when retesting.

• Smith Machine Bent Over Row (Reverse Grip) Strength Standards Calculator Strength standards

  See how your smith machine bent over row (reverse grip) compares with Endura’s strength standards. Enter the total Smith bar-and-plates resistance, including the machine’s stated starting bar resistance.

• Underhand Seated Cable Row Strength Standards Calculator Strength standards

  See how your underhand seated cable row compares with Endura’s strength standards. Enter the inline-measured resistance at the attachment, not the printed stack weight.

Get a strength target for your pulldown sets. Choose the grip, attachment, and variation you train.

• Straight Arm Pulldown Strength Standards Calculator Strength standards

  See how your straight arm pulldown compares with Endura’s strength standards. Keep the station, attachment, and grip consistent when comparing results.

• Close Grip Lat Pulldown Strength Standards Calculator Strength standards

  See how your close grip lat pulldown compares with Endura’s strength standards. Keep the station, attachment, and grip consistent when comparing results.

• Plate Loaded Lat Pulldown Strength Standards Calculator Strength standards

  See how your plate loaded lat pulldown compares with Endura’s strength standards. Keep the station, attachment, and grip consistent when comparing results.

• Wide Grip Lat Pulldown Strength Standards Calculator Strength standards

  See how your wide grip lat pulldown compares with Endura’s strength standards. Keep the station, attachment, and grip consistent when comparing results.

• One Arm Lat Pulldown Strength Standards Calculator Strength standards

  See how your one arm lat pulldown compares with Endura’s strength standards. Keep the station, attachment, and grip consistent when comparing results.

• V Bar Lat Pulldown Strength Standards Calculator Strength standards

  See how your v bar lat pulldown compares with Endura’s strength standards. Keep the station, attachment, and grip consistent when comparing results.

• Full Range of Motion Lat Pulldown Strength Standards Calculator Strength standards

  See how your full range of motion lat pulldown compares with Endura’s strength standards. Keep the station, attachment, and grip consistent when comparing results.

• Reverse Grip Lat Pulldown Strength Standards Calculator Strength standards

  See how your reverse grip lat pulldown compares with Endura’s strength standards. Keep the station, attachment, and grip consistent when comparing results.

• Neutral Close Grip Lat Pulldown Strength Standards Calculator Strength standards

  See how your neutral close grip lat pulldown compares with Endura’s strength standards. Enter the total selected or measured cable resistance at the attachment.

• Wide Grip Supinated Lat Pulldown Strength Standards Calculator Strength standards

  See how your wide grip supinated lat pulldown compares with Endura’s strength standards. Enter the total selected or measured cable resistance at the attachment.

• Cable Incline Pulldown (Supine) Strength Standards Calculator Strength standards

  See how your cable incline pulldown (supine) compares with Endura’s strength standards. Enter the selected or displayed cable-stack resistance.

• Cable Rear Pulldown (Wide Grip) Strength Standards Calculator Strength standards

  See how your cable rear pulldown (wide grip) compares with Endura’s strength standards. Enter the selected or displayed cable-stack resistance.

• Cable Rope Lat Pulldown Strength Standards Calculator Strength standards

  See how your cable rope lat pulldown compares with Endura’s strength standards. Enter the selected or displayed cable-stack resistance.

• Close Grip Supinated Lat Pulldown Strength Standards Calculator Strength standards

  See how your close grip supinated lat pulldown compares with Endura’s strength standards. Enter the total selected or measured cable resistance at the attachment.

• Incline Bench Pulldown Strength Standards Calculator Strength standards

  See how your incline bench pulldown compares with Endura’s strength standards. Enter the selected or displayed cable-stack resistance.

• Machine Reverse Lat Pulldown (Close Grip) Strength Standards Calculator Strength standards

  See how your machine reverse lat pulldown (close grip) compares with Endura’s strength standards. Enter the total active machine resistance: all plates on the working lever or the selected resistance on a selectorized machine.

• Mentzer Pulldown Strength Standards Calculator Strength standards

  See how your mentzer pulldown compares with Endura’s strength standards. Enter the selected or displayed cable-stack resistance.

• Rope Straight Arm Pulldown Strength Standards Calculator Strength standards

  See how your rope straight arm pulldown compares with Endura’s strength standards. Keep the station, attachment, and grip consistent when comparing results.

• Wide Grip Pulldown Behind the Neck Strength Standards Calculator Strength standards

  See how your wide grip pulldown behind the neck compares with Endura’s strength standards. Enter the selected or displayed cable-stack resistance.

See how your bodyweight or ring rows measure up. Use strict reps with the position described in the selected tool.

• Inverted Row Strength Standards Bodyweight repetitions

  See how your strict reps compare with Endura’s strength standards. Follow the stated grip, body position, and full-range rules when retesting.

• Front Lever Rows Strength Standards Calculator Bodyweight repetitions

  See how your strict reps compare with Endura’s strength standards. Follow the stated grip, body position, and full-range rules when retesting.

• Ring Row Strength Standards Calculator Bodyweight repetitions

  See how your strict reps compare with Endura’s strength standards. Follow the stated grip, body position, and full-range rules when retesting.

• Bodyweight Arc Rows Strength Standards Calculator Bodyweight repetitions

  See how your strict reps compare with Endura’s strength standards. Follow the stated grip, body position, and full-range rules when retesting.

• Weighted Inverted Row Strength Standards Calculator Strength standards

  See how your weighted inverted row compares with Endura’s strength standards. Enter bodyweight, added weight, and completed reps for this variation.

• Feet-Elevated Inverted Rows Strength Standards Calculator Bodyweight repetitions

  See how your strict reps compare with Endura’s strength standards. Follow the stated grip, body position, and full-range rules when retesting.

• One-Arm Inverted Rows Strength Standards Calculator Bodyweight repetitions

  See how your strict reps compare with Endura’s strength standards. Follow the stated grip, body position, and full-range rules when retesting.

• Ring Archer Rows Strength Standards Calculator Bodyweight repetitions

  See how your strict reps compare with Endura’s strength standards. Follow the stated grip, body position, and full-range rules when retesting.

Add a benchmark for a row hold or pulling-distance test. These calculators score the time or distance defined by the exercise.

• Isometric Row Force Strength Standards Calculator Weighted hold

  See how your isometric row force compares with Endura’s strength standards. Enter the held weight and completed time to see how this hold compares with Endura’s targets.

• Inverted Row Isometric Hold Strength Standards Calculator Timed bodyweight hold

  Turn your hold performance into a strength result you can track. Use the same body position and grip each time.

• Isometric One Kettlebell Bent Over Row Hold Strength Standards Calculator Weighted hold

  Turn your hold performance into a strength result you can track. Enter the held weight and completed time to see how this hold compares with Endura’s targets.

• Sled Row Strength Standards Calculator Carry benchmark

  See how your sled row compares with Endura’s strength standards. Use the calculator’s weight and position instructions for a repeatable result.

Estimate a pulling maximum from a completed set and use the result to help plan your working weights.

• Bent Over Row 1 Rep Max Calculator 1RM estimate

  Estimate your maximum from a completed set and use it to help plan weights for this exercise.

• Lat Pulldown 1RM Calculator 1RM estimate

  Estimate your maximum from a completed set and use it to help plan weights for this exercise.

• Weighted Pull Ups 1 Rep Max Calculator 1RM estimate

  Estimate your maximum added pull-up weight from a completed set. Use the estimate to help plan weighted pull-up training without attempting a new max.