Barbell Bent-Over Row vs One Arm Bent Over Kettlebell Row Strength Standards
Compare your bent-over row and one arm bent over kettlebell row against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, bar is pulled to the lower ribs or upper abdomen each rep. For the second exercise, keep the hinge or support position fixed, row the kettlebell toward the lower ribs or hip, and lower to the same arm-extended start without trunk heave. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Bent Over Row vs One Arm Bent Over Kettlebell Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell bent-over row and one arm bent over kettlebell row to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Bent-Over Row / One Arm Bent Over Kettlebell Row, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Bent-Over Row vs One Arm Bent Over Kettlebell Row Standards
How to read the table: The first number is Bent-Over Row; the second is One Arm Bent Over Kettlebell 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 / 45 lb 41.3 / 20.4 kg | 119 / 67 lb 54 / 30.4 kg | 160 / 95 lb 72.6 / 43.1 kg | 203 / 126 lb 92.1 / 57.2 kg |
| 130 lb 59 kg | 96 / 47 lb 43.5 / 21.3 kg | 126 / 71 lb 57.2 / 32.2 kg | 169 / 100 lb 76.7 / 45.4 kg | 214 / 133 lb 97.1 / 60.3 kg |
| 140 lb 63.5 kg | 101 / 50 lb 45.8 / 22.7 kg | 132 / 74 lb 59.9 / 33.6 kg | 178 / 105 lb 80.7 / 47.6 kg | 225 / 140 lb 102.1 / 63.5 kg |
| 150 lb 68 kg | 106 / 52 lb 48.1 / 23.6 kg | 138 / 78 lb 62.6 / 35.4 kg | 186 / 110 lb 84.4 / 49.9 kg | 236 / 146 lb 107 / 66.2 kg |
| 160 lb 72.6 kg | 111 / 54 lb 50.3 / 24.5 kg | 144 / 81 lb 65.3 / 36.7 kg | 194 / 115 lb 88 / 52.2 kg | 246 / 152 lb 111.6 / 68.9 kg |
| 170 lb 77.1 kg | 115 / 57 lb 52.2 / 25.9 kg | 150 / 84 lb 68 / 38.1 kg | 202 / 120 lb 91.6 / 54.4 kg | 256 / 159 lb 116.1 / 72.1 kg |
| 180 lb 81.6 kg | 120 / 59 lb 54.4 / 26.8 kg | 156 / 88 lb 70.8 / 39.9 kg | 210 / 124 lb 95.3 / 56.2 kg | 266 / 165 lb 120.7 / 74.8 kg |
| 190 lb 86.2 kg | 124 / 61 lb 56.2 / 27.7 kg | 162 / 91 lb 73.5 / 41.3 kg | 218 / 129 lb 98.9 / 58.5 kg | 276 / 171 lb 125.2 / 77.6 kg |
| 200 lb 90.7 kg | 128 / 63 lb 58.1 / 28.6 kg | 168 / 94 lb 76.2 / 42.6 kg | 226 / 133 lb 102.5 / 60.3 kg | 286 / 177 lb 129.7 / 80.3 kg |
| 210 lb 95.3 kg | 133 / 65 lb 60.3 / 29.5 kg | 173 / 97 lb 78.5 / 44 kg | 233 / 138 lb 105.7 / 62.6 kg | 295 / 183 lb 133.8 / 83 kg |
| 220 lb 99.8 kg | 137 / 67 lb 62.1 / 30.4 kg | 179 / 100 lb 81.2 / 45.4 kg | 240 / 142 lb 108.9 / 64.4 kg | 304 / 189 lb 137.9 / 85.7 kg |
| 230 lb 104.3 kg | 141 / 69 lb 64 / 31.3 kg | 184 / 103 lb 83.5 / 46.7 kg | 248 / 147 lb 112.5 / 66.7 kg | 313 / 194 lb 142 / 88 kg |
| 240 lb 108.9 kg | 145 / 71 lb 65.8 / 32.2 kg | 189 / 106 lb 85.7 / 48.1 kg | 255 / 151 lb 115.7 / 68.5 kg | 323 / 200 lb 146.5 / 90.7 kg |
| 250 lb 113.4 kg | 149 / 73 lb 67.6 / 33.1 kg | 195 / 109 lb 88.5 / 49.4 kg | 262 / 155 lb 118.8 / 70.3 kg | 331 / 205 lb 150.1 / 93 kg |
| 260 lb 117.9 kg | 153 / 75 lb 69.4 / 34 kg | 200 / 112 lb 90.7 / 50.8 kg | 269 / 159 lb 122 / 72.1 kg | 340 / 211 lb 154.2 / 95.7 kg |
| 270 lb 122.5 kg | 157 / 77 lb 71.2 / 34.9 kg | 205 / 115 lb 93 / 52.2 kg | 276 / 163 lb 125.2 / 73.9 kg | 349 / 216 lb 158.3 / 98 kg |
| 280 lb 127 kg | 161 / 79 lb 73 / 35.8 kg | 210 / 118 lb 95.3 / 53.5 kg | 282 / 167 lb 127.9 / 75.7 kg | 357 / 221 lb 161.9 / 100.2 kg |
| 290 lb 131.5 kg | 164 / 81 lb 74.4 / 36.7 kg | 215 / 121 lb 97.5 / 54.9 kg | 289 / 171 lb 131.1 / 77.6 kg | 366 / 227 lb 166 / 103 kg |
| 300 lb 136.1 kg | 168 / 83 lb 76.2 / 37.6 kg | 220 / 123 lb 99.8 / 55.8 kg | 296 / 175 lb 134.3 / 79.4 kg | 374 / 232 lb 169.6 / 105.2 kg |
Women’s Bent-Over Row vs One Arm Bent Over Kettlebell Row Standards
How to read the table: The first number is Bent-Over Row; the second is One Arm Bent Over Kettlebell 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 / 25 lb 28.6 / 11.3 kg | 86 / 39 lb 39 / 17.7 kg | 114 / 57 lb 51.7 / 25.9 kg | 143 / 78 lb 64.9 / 35.4 kg |
| 110 lb 49.9 kg | 67 / 27 lb 30.4 / 12.2 kg | 92 / 41 lb 41.7 / 18.6 kg | 122 / 61 lb 55.3 / 27.7 kg | 153 / 83 lb 69.4 / 37.6 kg |
| 120 lb 54.4 kg | 72 / 28 lb 32.7 / 12.7 kg | 97 / 44 lb 44 / 20 kg | 129 / 65 lb 58.5 / 29.5 kg | 162 / 88 lb 73.5 / 39.9 kg |
| 130 lb 59 kg | 75 / 30 lb 34 / 13.6 kg | 103 / 46 lb 46.7 / 20.9 kg | 136 / 68 lb 61.7 / 30.8 kg | 171 / 93 lb 77.6 / 42.2 kg |
| 140 lb 63.5 kg | 79 / 32 lb 35.8 / 14.5 kg | 108 / 49 lb 49 / 22.2 kg | 143 / 72 lb 64.9 / 32.7 kg | 180 / 97 lb 81.6 / 44 kg |
| 150 lb 68 kg | 83 / 33 lb 37.6 / 15 kg | 113 / 51 lb 51.3 / 23.1 kg | 150 / 75 lb 68 / 34 kg | 188 / 102 lb 85.3 / 46.3 kg |
| 160 lb 72.6 kg | 87 / 34 lb 39.5 / 15.4 kg | 118 / 53 lb 53.5 / 24 kg | 157 / 78 lb 71.2 / 35.4 kg | 196 / 106 lb 88.9 / 48.1 kg |
| 170 lb 77.1 kg | 90 / 36 lb 40.8 / 16.3 kg | 123 / 55 lb 55.8 / 24.9 kg | 163 / 82 lb 73.9 / 37.2 kg | 204 / 111 lb 92.5 / 50.3 kg |
| 180 lb 81.6 kg | 94 / 37 lb 42.6 / 16.8 kg | 128 / 58 lb 58.1 / 26.3 kg | 169 / 85 lb 76.7 / 38.6 kg | 212 / 115 lb 96.2 / 52.2 kg |
| 190 lb 86.2 kg | 97 / 39 lb 44 / 17.7 kg | 132 / 60 lb 59.9 / 27.2 kg | 176 / 88 lb 79.8 / 39.9 kg | 220 / 119 lb 99.8 / 54 kg |
| 200 lb 90.7 kg | 101 / 40 lb 45.8 / 18.1 kg | 137 / 62 lb 62.1 / 28.1 kg | 182 / 91 lb 82.6 / 41.3 kg | 228 / 124 lb 103.4 / 56.2 kg |
| 210 lb 95.3 kg | 104 / 41 lb 47.2 / 18.6 kg | 141 / 64 lb 64 / 29 kg | 188 / 94 lb 85.3 / 42.6 kg | 235 / 128 lb 106.6 / 58.1 kg |
| 220 lb 99.8 kg | 107 / 43 lb 48.5 / 19.5 kg | 146 / 66 lb 66.2 / 29.9 kg | 194 / 97 lb 88 / 44 kg | 243 / 132 lb 110.2 / 59.9 kg |
| 230 lb 104.3 kg | 110 / 44 lb 49.9 / 20 kg | 150 / 68 lb 68 / 30.8 kg | 199 / 100 lb 90.3 / 45.4 kg | 250 / 136 lb 113.4 / 61.7 kg |
| 240 lb 108.9 kg | 114 / 45 lb 51.7 / 20.4 kg | 155 / 70 lb 70.3 / 31.8 kg | 205 / 103 lb 93 / 46.7 kg | 257 / 140 lb 116.6 / 63.5 kg |
How Your Bent Over Row vs One Arm Bent Over Kettlebell Row Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Bent Over Row vs One Arm Bent Over Kettlebell Row comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the barbell bent-over row strength level
The barbell bent-over row rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the one arm bent over kettlebell row strength level
The standards use the sex-specific thresholds from the individual One Arm Bent Over Kettlebell Row tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these 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 one arm bent over kettlebell row | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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. |
How Men’s Bent Over Row and One Arm Bent Over Kettlebell 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 one arm bent over kettlebell 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.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 120–300 lb bodyweight, the Elite gap changes from 34.9 to 64.4 kg.
How to read the table: Every number is the one arm bent over kettlebell row standard minus the barbell bent-over row standard. A plus sign means the one arm bent over kettlebell 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 | −46 lb −20.9 kg | −52 lb −23.6 kg | −65 lb −29.5 kg | −77 lb −34.9 kg |
| 130 lb 59 kg | −49 lb −22.2 kg | −55 lb −25 kg | −69 lb −31.3 kg | −81 lb −36.8 kg |
| 140 lb 63.5 kg | −51 lb −23.1 kg | −58 lb −26.3 kg | −73 lb −33.1 kg | −85 lb −38.6 kg |
| 150 lb 68 kg | −54 lb −24.5 kg | −60 lb −27.2 kg | −76 lb −34.5 kg | −90 lb −40.8 kg |
| 160 lb 72.6 kg | −57 lb −25.8 kg | −63 lb −28.6 kg | −79 lb −35.8 kg | −94 lb −42.7 kg |
| 170 lb 77.1 kg | −58 lb −26.3 kg | −66 lb −29.9 kg | −82 lb −37.2 kg | −97 lb −44 kg |
| 180 lb 81.6 kg | −61 lb −27.6 kg | −68 lb −30.9 kg | −86 lb −39.1 kg | −101 lb −45.9 kg |
| 190 lb 86.2 kg | −63 lb −28.5 kg | −71 lb −32.2 kg | −89 lb −40.4 kg | −105 lb −47.6 kg |
| 200 lb 90.7 kg | −65 lb −29.5 kg | −74 lb −33.6 kg | −93 lb −42.2 kg | −109 lb −49.4 kg |
| 210 lb 95.3 kg | −68 lb −30.8 kg | −76 lb −34.5 kg | −95 lb −43.1 kg | −112 lb −50.8 kg |
| 220 lb 99.8 kg | −70 lb −31.7 kg | −79 lb −35.8 kg | −98 lb −44.5 kg | −115 lb −52.2 kg |
| 230 lb 104.3 kg | −72 lb −32.7 kg | −81 lb −36.8 kg | −101 lb −45.8 kg | −119 lb −54 kg |
| 240 lb 108.9 kg | −74 lb −33.6 kg | −83 lb −37.6 kg | −104 lb −47.2 kg | −123 lb −55.8 kg |
| 250 lb 113.4 kg | −76 lb −34.5 kg | −86 lb −39.1 kg | −107 lb −48.5 kg | −126 lb −57.1 kg |
| 260 lb 117.9 kg | −78 lb −35.4 kg | −88 lb −39.9 kg | −110 lb −49.9 kg | −129 lb −58.5 kg |
| 270 lb 122.5 kg | −80 lb −36.3 kg | −90 lb −40.8 kg | −113 lb −51.3 kg | −133 lb −60.3 kg |
| 280 lb 127 kg | −82 lb −37.2 kg | −92 lb −41.8 kg | −115 lb −52.2 kg | −136 lb −61.7 kg |
| 290 lb 131.5 kg | −83 lb −37.7 kg | −94 lb −42.6 kg | −118 lb −53.5 kg | −139 lb −63 kg |
| 300 lb 136.1 kg | −85 lb −38.6 kg | −97 lb −44 kg | −121 lb −54.9 kg | −142 lb −64.4 kg |
How Women’s Bent Over Row and One Arm Bent Over Kettlebell Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 100–240 lb bodyweight, the Elite gap changes from 29.5 to 53.1 kg.
How to read the table: Every number is the one arm bent over kettlebell row standard minus the barbell bent-over row standard. A plus sign means the one arm bent over kettlebell 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 | −38 lb −17.3 kg | −47 lb −21.3 kg | −57 lb −25.8 kg | −65 lb −29.5 kg |
| 110 lb 49.9 kg | −40 lb −18.2 kg | −51 lb −23.1 kg | −61 lb −27.6 kg | −70 lb −31.8 kg |
| 120 lb 54.4 kg | −44 lb −20 kg | −53 lb −24 kg | −64 lb −29 kg | −74 lb −33.6 kg |
| 130 lb 59 kg | −45 lb −20.4 kg | −57 lb −25.8 kg | −68 lb −30.9 kg | −78 lb −35.4 kg |
| 140 lb 63.5 kg | −47 lb −21.3 kg | −59 lb −26.8 kg | −71 lb −32.2 kg | −83 lb −37.6 kg |
| 150 lb 68 kg | −50 lb −22.6 kg | −62 lb −28.2 kg | −75 lb −34 kg | −86 lb −39 kg |
| 160 lb 72.6 kg | −53 lb −24.1 kg | −65 lb −29.5 kg | −79 lb −35.8 kg | −90 lb −40.8 kg |
| 170 lb 77.1 kg | −54 lb −24.5 kg | −68 lb −30.9 kg | −81 lb −36.7 kg | −93 lb −42.2 kg |
| 180 lb 81.6 kg | −57 lb −25.8 kg | −70 lb −31.8 kg | −84 lb −38.1 kg | −97 lb −44 kg |
| 190 lb 86.2 kg | −58 lb −26.3 kg | −72 lb −32.7 kg | −88 lb −39.9 kg | −101 lb −45.8 kg |
| 200 lb 90.7 kg | −61 lb −27.7 kg | −75 lb −34 kg | −91 lb −41.3 kg | −104 lb −47.2 kg |
| 210 lb 95.3 kg | −63 lb −28.6 kg | −77 lb −35 kg | −94 lb −42.7 kg | −107 lb −48.5 kg |
| 220 lb 99.8 kg | −64 lb −29 kg | −80 lb −36.3 kg | −97 lb −44 kg | −111 lb −50.3 kg |
| 230 lb 104.3 kg | −66 lb −29.9 kg | −82 lb −37.2 kg | −99 lb −44.9 kg | −114 lb −51.7 kg |
| 240 lb 108.9 kg | −69 lb −31.3 kg | −85 lb −38.5 kg | −102 lb −46.3 kg | −117 lb −53.1 kg |
Bent Over Row and One Arm Bent Over Kettlebell Row Exercises Used by This Calculator
Compare like-for-like attempts by keeping the barbell bent-over row and one arm bent over kettlebell row setup consistent with their individual rules. Use strict, repeatable Bent-Over Row and One Arm Bent Over Kettlebell Row tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the Barbell Bent-Over Row setup and load convention
Barbell starts from a dead hang below the shoulders. Torso is hinged forward and remains roughly near-parallel to the floor. Knees are slightly bent, hips are hinged, and the spine stays neutral. Bar is pulled to the lower ribs or upper abdomen each rep. Arms extend fully at the bottom of each rep. No torso heaving, hip snap, or body English. Consistent torso angle and bar path are required across tests. No Pendlay rows, Yates rows, cheat rows, T-bar rows, Smith machine rows, machine rows, partial range variants, or equipped lifting standards. Estimated 1RM is calculated from the entered load and reps.
Use the One Arm Bent Over Kettlebell Row setup and load convention
One kettlebell used by one arm at a time. Total valid reps across both arms combined. Keep the hinge or support position fixed, row the kettlebell toward the lower ribs or hip, and lower to the same arm-extended start without trunk heave. 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 One Arm Bent Over Kettlebell Row result
Use the correct input for each exercise: Total barbell weight and a whole number from 1 to 12 reps for Bent Over Row and Weight used and a whole number from 1 to 12 reps for One Arm Bent Over Kettlebell Row.
Related Tools
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- One Arm Bent Over Kettlebell Row — View the individual One Arm Bent Over Kettlebell Row standards and next strength-level target.
- Dumbbell Bent-Over Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Chest Supported Dumbbell Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Seated One Arm Cable Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- One Arm Lat Pulldown — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.