Barbell Bent-Over Row vs Landmine Row Strength Standards
Compare your bent-over row and landmine 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 barbell row from full arm extension to the lower ribs or upper abdomen with a stable near-parallel hinged torso and a strict two-arm landmine row using the same anchored bar, handle, torso position, and full range. 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 Landmine Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell bent-over row and landmine 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 landmine 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 / Landmine 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 Landmine Row Standards
How to read the table: The first number is Bent-Over Row; the second is Landmine 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 / 77 lb 41.3 / 34.9 kg | 119 / 112 lb 54 / 50.8 kg | 160 / 151 lb 72.6 / 68.5 kg | 203 / 190 lb 92.1 / 86.2 kg |
| 130 lb 59 kg | 96 / 82 lb 43.5 / 37.2 kg | 126 / 118 lb 57.2 / 53.5 kg | 169 / 159 lb 76.7 / 72.1 kg | 214 / 200 lb 97.1 / 90.7 kg |
| 140 lb 63.5 kg | 101 / 86 lb 45.8 / 39 kg | 132 / 124 lb 59.9 / 56.2 kg | 178 / 167 lb 80.7 / 75.7 kg | 225 / 210 lb 102.1 / 95.3 kg |
| 150 lb 68 kg | 106 / 90 lb 48.1 / 40.8 kg | 138 / 130 lb 62.6 / 59 kg | 186 / 175 lb 84.4 / 79.4 kg | 236 / 220 lb 107 / 99.8 kg |
| 160 lb 72.6 kg | 111 / 94 lb 50.3 / 42.6 kg | 144 / 136 lb 65.3 / 61.7 kg | 194 / 183 lb 88 / 83 kg | 246 / 230 lb 111.6 / 104.3 kg |
| 170 lb 77.1 kg | 115 / 97 lb 52.2 / 44 kg | 150 / 141 lb 68 / 64 kg | 202 / 190 lb 91.6 / 86.2 kg | 256 / 240 lb 116.1 / 108.9 kg |
| 180 lb 81.6 kg | 120 / 101 lb 54.4 / 45.8 kg | 156 / 147 lb 70.8 / 66.7 kg | 210 / 198 lb 95.3 / 89.8 kg | 266 / 249 lb 120.7 / 112.9 kg |
| 190 lb 86.2 kg | 124 / 105 lb 56.2 / 47.6 kg | 162 / 152 lb 73.5 / 68.9 kg | 218 / 205 lb 98.9 / 93 kg | 276 / 258 lb 125.2 / 117 kg |
| 200 lb 90.7 kg | 128 / 109 lb 58.1 / 49.4 kg | 168 / 157 lb 76.2 / 71.2 kg | 226 / 212 lb 102.5 / 96.2 kg | 286 / 267 lb 129.7 / 121.1 kg |
| 210 lb 95.3 kg | 133 / 112 lb 60.3 / 50.8 kg | 173 / 162 lb 78.5 / 73.5 kg | 233 / 219 lb 105.7 / 99.3 kg | 295 / 276 lb 133.8 / 125.2 kg |
| 220 lb 99.8 kg | 137 / 116 lb 62.1 / 52.6 kg | 179 / 168 lb 81.2 / 76.2 kg | 240 / 226 lb 108.9 / 102.5 kg | 304 / 284 lb 137.9 / 128.8 kg |
| 230 lb 104.3 kg | 141 / 119 lb 64 / 54 kg | 184 / 173 lb 83.5 / 78.5 kg | 248 / 233 lb 112.5 / 105.7 kg | 313 / 293 lb 142 / 132.9 kg |
| 240 lb 108.9 kg | 145 / 123 lb 65.8 / 55.8 kg | 189 / 178 lb 85.7 / 80.7 kg | 255 / 240 lb 115.7 / 108.9 kg | 323 / 301 lb 146.5 / 136.5 kg |
| 250 lb 113.4 kg | 149 / 126 lb 67.6 / 57.2 kg | 195 / 183 lb 88.5 / 83 kg | 262 / 246 lb 118.8 / 111.6 kg | 331 / 310 lb 150.1 / 140.6 kg |
| 260 lb 117.9 kg | 153 / 129 lb 69.4 / 58.5 kg | 200 / 187 lb 90.7 / 84.8 kg | 269 / 253 lb 122 / 114.8 kg | 340 / 318 lb 154.2 / 144.2 kg |
| 270 lb 122.5 kg | 157 / 133 lb 71.2 / 60.3 kg | 205 / 192 lb 93 / 87.1 kg | 276 / 259 lb 125.2 / 117.5 kg | 349 / 326 lb 158.3 / 147.9 kg |
| 280 lb 127 kg | 161 / 136 lb 73 / 61.7 kg | 210 / 197 lb 95.3 / 89.4 kg | 282 / 265 lb 127.9 / 120.2 kg | 357 / 334 lb 161.9 / 151.5 kg |
| 290 lb 131.5 kg | 164 / 139 lb 74.4 / 63 kg | 215 / 201 lb 97.5 / 91.2 kg | 289 / 272 lb 131.1 / 123.4 kg | 366 / 342 lb 166 / 155.1 kg |
| 300 lb 136.1 kg | 168 / 142 lb 76.2 / 64.4 kg | 220 / 206 lb 99.8 / 93.4 kg | 296 / 278 lb 134.3 / 126.1 kg | 374 / 350 lb 169.6 / 158.8 kg |
Women’s Bent-Over Row vs Landmine Row Standards
How to read the table: The first number is Bent-Over Row; the second is Landmine 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 / 43 lb 28.6 / 19.5 kg | 86 / 66 lb 39 / 29.9 kg | 114 / 92 lb 51.7 / 41.7 kg | 143 / 118 lb 64.9 / 53.5 kg |
| 110 lb 49.9 kg | 67 / 46 lb 30.4 / 20.9 kg | 92 / 71 lb 41.7 / 32.2 kg | 122 / 98 lb 55.3 / 44.5 kg | 153 / 126 lb 69.4 / 57.2 kg |
| 120 lb 54.4 kg | 72 / 49 lb 32.7 / 22.2 kg | 97 / 75 lb 44 / 34 kg | 129 / 103 lb 58.5 / 46.7 kg | 162 / 134 lb 73.5 / 60.8 kg |
| 130 lb 59 kg | 75 / 52 lb 34 / 23.6 kg | 103 / 79 lb 46.7 / 35.8 kg | 136 / 109 lb 61.7 / 49.4 kg | 171 / 141 lb 77.6 / 64 kg |
| 140 lb 63.5 kg | 79 / 54 lb 35.8 / 24.5 kg | 108 / 83 lb 49 / 37.6 kg | 143 / 115 lb 64.9 / 52.2 kg | 180 / 148 lb 81.6 / 67.1 kg |
| 150 lb 68 kg | 83 / 57 lb 37.6 / 25.9 kg | 113 / 87 lb 51.3 / 39.5 kg | 150 / 120 lb 68 / 54.4 kg | 188 / 155 lb 85.3 / 70.3 kg |
| 160 lb 72.6 kg | 87 / 60 lb 39.5 / 27.2 kg | 118 / 91 lb 53.5 / 41.3 kg | 157 / 125 lb 71.2 / 56.7 kg | 196 / 162 lb 88.9 / 73.5 kg |
| 170 lb 77.1 kg | 90 / 62 lb 40.8 / 28.1 kg | 123 / 95 lb 55.8 / 43.1 kg | 163 / 130 lb 73.9 / 59 kg | 204 / 168 lb 92.5 / 76.2 kg |
| 180 lb 81.6 kg | 94 / 64 lb 42.6 / 29 kg | 128 / 98 lb 58.1 / 44.5 kg | 169 / 136 lb 76.7 / 61.7 kg | 212 / 175 lb 96.2 / 79.4 kg |
| 190 lb 86.2 kg | 97 / 67 lb 44 / 30.4 kg | 132 / 102 lb 59.9 / 46.3 kg | 176 / 140 lb 79.8 / 63.5 kg | 220 / 181 lb 99.8 / 82.1 kg |
| 200 lb 90.7 kg | 101 / 69 lb 45.8 / 31.3 kg | 137 / 105 lb 62.1 / 47.6 kg | 182 / 145 lb 82.6 / 65.8 kg | 228 / 188 lb 103.4 / 85.3 kg |
| 210 lb 95.3 kg | 104 / 71 lb 47.2 / 32.2 kg | 141 / 109 lb 64 / 49.4 kg | 188 / 150 lb 85.3 / 68 kg | 235 / 194 lb 106.6 / 88 kg |
| 220 lb 99.8 kg | 107 / 74 lb 48.5 / 33.6 kg | 146 / 112 lb 66.2 / 50.8 kg | 194 / 155 lb 88 / 70.3 kg | 243 / 200 lb 110.2 / 90.7 kg |
| 230 lb 104.3 kg | 110 / 76 lb 49.9 / 34.5 kg | 150 / 116 lb 68 / 52.6 kg | 199 / 160 lb 90.3 / 72.6 kg | 250 / 206 lb 113.4 / 93.4 kg |
| 240 lb 108.9 kg | 114 / 78 lb 51.7 / 35.4 kg | 155 / 119 lb 70.3 / 54 kg | 205 / 164 lb 93 / 74.4 kg | 257 / 212 lb 116.6 / 96.2 kg |
How Your Bent Over Row vs Landmine 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 landmine row strength level
The standards use the sex-specific strength levels from the individual Landmine 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 free-end landmine load 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 landmine row | Adjust free-end-load landmine 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 Bent Over Row and Landmine 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 landmine 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.
5.9 → 10.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the landmine row standard minus the barbell bent-over row standard. A plus sign means the landmine 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 | −14 lb −6.4 kg | −7 lb −3.2 kg | −9 lb −4.1 kg | −13 lb −5.9 kg |
| 130 lb 59 kg | −14 lb −6.3 kg | −8 lb −3.7 kg | −10 lb −4.6 kg | −14 lb −6.4 kg |
| 140 lb 63.5 kg | −15 lb −6.8 kg | −8 lb −3.7 kg | −11 lb −5 kg | −15 lb −6.8 kg |
| 150 lb 68 kg | −16 lb −7.3 kg | −8 lb −3.6 kg | −11 lb −5 kg | −16 lb −7.2 kg |
| 160 lb 72.6 kg | −17 lb −7.7 kg | −8 lb −3.6 kg | −11 lb −5 kg | −16 lb −7.3 kg |
| 170 lb 77.1 kg | −18 lb −8.2 kg | −9 lb −4 kg | −12 lb −5.4 kg | −16 lb −7.2 kg |
| 180 lb 81.6 kg | −19 lb −8.6 kg | −9 lb −4.1 kg | −12 lb −5.5 kg | −17 lb −7.8 kg |
| 190 lb 86.2 kg | −19 lb −8.6 kg | −10 lb −4.6 kg | −13 lb −5.9 kg | −18 lb −8.2 kg |
| 200 lb 90.7 kg | −19 lb −8.7 kg | −11 lb −5 kg | −14 lb −6.3 kg | −19 lb −8.6 kg |
| 210 lb 95.3 kg | −21 lb −9.5 kg | −11 lb −5 kg | −14 lb −6.4 kg | −19 lb −8.6 kg |
| 220 lb 99.8 kg | −21 lb −9.5 kg | −11 lb −5 kg | −14 lb −6.4 kg | −20 lb −9.1 kg |
| 230 lb 104.3 kg | −22 lb −10 kg | −11 lb −5 kg | −15 lb −6.8 kg | −20 lb −9.1 kg |
| 240 lb 108.9 kg | −22 lb −10 kg | −11 lb −5 kg | −15 lb −6.8 kg | −22 lb −10 kg |
| 250 lb 113.4 kg | −23 lb −10.4 kg | −12 lb −5.5 kg | −16 lb −7.2 kg | −21 lb −9.5 kg |
| 260 lb 117.9 kg | −24 lb −10.9 kg | −13 lb −5.9 kg | −16 lb −7.2 kg | −22 lb −10 kg |
| 270 lb 122.5 kg | −24 lb −10.9 kg | −13 lb −5.9 kg | −17 lb −7.7 kg | −23 lb −10.4 kg |
| 280 lb 127 kg | −25 lb −11.3 kg | −13 lb −5.9 kg | −17 lb −7.7 kg | −23 lb −10.4 kg |
| 290 lb 131.5 kg | −25 lb −11.4 kg | −14 lb −6.3 kg | −17 lb −7.7 kg | −24 lb −10.9 kg |
| 300 lb 136.1 kg | −26 lb −11.8 kg | −14 lb −6.4 kg | −18 lb −8.2 kg | −24 lb −10.8 kg |
How Women’s Bent Over Row and Landmine 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.
11.4 → 20.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the landmine row standard minus the barbell bent-over row standard. A plus sign means the landmine 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 | −20 lb −9.1 kg | −20 lb −9.1 kg | −22 lb −10 kg | −25 lb −11.4 kg |
| 110 lb 49.9 kg | −21 lb −9.5 kg | −21 lb −9.5 kg | −24 lb −10.8 kg | −27 lb −12.2 kg |
| 120 lb 54.4 kg | −23 lb −10.5 kg | −22 lb −10 kg | −26 lb −11.8 kg | −28 lb −12.7 kg |
| 130 lb 59 kg | −23 lb −10.4 kg | −24 lb −10.9 kg | −27 lb −12.3 kg | −30 lb −13.6 kg |
| 140 lb 63.5 kg | −25 lb −11.3 kg | −25 lb −11.4 kg | −28 lb −12.7 kg | −32 lb −14.5 kg |
| 150 lb 68 kg | −26 lb −11.7 kg | −26 lb −11.8 kg | −30 lb −13.6 kg | −33 lb −15 kg |
| 160 lb 72.6 kg | −27 lb −12.3 kg | −27 lb −12.2 kg | −32 lb −14.5 kg | −34 lb −15.4 kg |
| 170 lb 77.1 kg | −28 lb −12.7 kg | −28 lb −12.7 kg | −33 lb −14.9 kg | −36 lb −16.3 kg |
| 180 lb 81.6 kg | −30 lb −13.6 kg | −30 lb −13.6 kg | −33 lb −15 kg | −37 lb −16.8 kg |
| 190 lb 86.2 kg | −30 lb −13.6 kg | −30 lb −13.6 kg | −36 lb −16.3 kg | −39 lb −17.7 kg |
| 200 lb 90.7 kg | −32 lb −14.5 kg | −32 lb −14.5 kg | −37 lb −16.8 kg | −40 lb −18.1 kg |
| 210 lb 95.3 kg | −33 lb −15 kg | −32 lb −14.6 kg | −38 lb −17.3 kg | −41 lb −18.6 kg |
| 220 lb 99.8 kg | −33 lb −14.9 kg | −34 lb −15.4 kg | −39 lb −17.7 kg | −43 lb −19.5 kg |
| 230 lb 104.3 kg | −34 lb −15.4 kg | −34 lb −15.4 kg | −39 lb −17.7 kg | −44 lb −20 kg |
| 240 lb 108.9 kg | −36 lb −16.3 kg | −36 lb −16.3 kg | −41 lb −18.6 kg | −45 lb −20.4 kg |
Bent Over Row and Landmine Row Exercises Used by This Calculator
This calculator uses a strict barbell bent-over row and a strict two-arm landmine row. Use strict canonical Bent Over Row and Landmine 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.
Enter only the total load on the landmine’s free end
Anchor one end of the bar and enter the total weight loaded on the free end, not per-side or full-bar system weight. Keep the same handle, hinge or support, row to a clear top range, and lower under control. Do not count one-arm, chest-supported T-bar, bent-over, Yates, machine, partial, hip-driven, or assisted reps.
Enter one recent Bent Over Row result and one recent Landmine 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
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Landmine Row — View the individual Landmine Row standards and next strength-level target.
- Yates Bent Over 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.
- Plate Loaded Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chest Supported Dumbbell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.