Barbell Bent-Over Row vs Plate Loaded Row Strength Standards
Compare your bent-over row and plate loaded row against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: displayed machine or cable resistance 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 body quiet against the machine setup and return the handles under control. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Bent Over Row vs Plate Loaded Row Strength Standards by Bodyweight
The paired standards below show what the barbell bent-over row and plate loaded row each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Bent-Over Row / Plate Loaded Row in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Bent-Over Row vs Plate Loaded Row Standards
How to read the table: The first number is Bent-Over Row; the second is Plate Loaded 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 / 67 lb 41.3 / 30.4 kg | 119 / 92 lb 54 / 41.7 kg | 160 / 123 lb 72.6 / 55.8 kg | 203 / 154 lb 92.1 / 69.9 kg |
| 130 lb 59 kg | 96 / 71 lb 43.5 / 32.2 kg | 126 / 97 lb 57.2 / 44 kg | 169 / 130 lb 76.7 / 59 kg | 214 / 162 lb 97.1 / 73.5 kg |
| 140 lb 63.5 kg | 101 / 74 lb 45.8 / 33.6 kg | 132 / 102 lb 59.9 / 46.3 kg | 178 / 136 lb 80.7 / 61.7 kg | 225 / 171 lb 102.1 / 77.6 kg |
| 150 lb 68 kg | 106 / 78 lb 48.1 / 35.4 kg | 138 / 107 lb 62.6 / 48.5 kg | 186 / 143 lb 84.4 / 64.9 kg | 236 / 179 lb 107 / 81.2 kg |
| 160 lb 72.6 kg | 111 / 81 lb 50.3 / 36.7 kg | 144 / 111 lb 65.3 / 50.3 kg | 194 / 149 lb 88 / 67.6 kg | 246 / 186 lb 111.6 / 84.4 kg |
| 170 lb 77.1 kg | 115 / 84 lb 52.2 / 38.1 kg | 150 / 116 lb 68 / 52.6 kg | 202 / 155 lb 91.6 / 70.3 kg | 256 / 194 lb 116.1 / 88 kg |
| 180 lb 81.6 kg | 120 / 88 lb 54.4 / 39.9 kg | 156 / 121 lb 70.8 / 54.9 kg | 210 / 161 lb 95.3 / 73 kg | 266 / 202 lb 120.7 / 91.6 kg |
| 190 lb 86.2 kg | 124 / 91 lb 56.2 / 41.3 kg | 162 / 125 lb 73.5 / 56.7 kg | 218 / 167 lb 98.9 / 75.7 kg | 276 / 209 lb 125.2 / 94.8 kg |
| 200 lb 90.7 kg | 128 / 94 lb 58.1 / 42.6 kg | 168 / 129 lb 76.2 / 58.5 kg | 226 / 173 lb 102.5 / 78.5 kg | 286 / 216 lb 129.7 / 98 kg |
| 210 lb 95.3 kg | 133 / 97 lb 60.3 / 44 kg | 173 / 134 lb 78.5 / 60.8 kg | 233 / 179 lb 105.7 / 81.2 kg | 295 / 223 lb 133.8 / 101.2 kg |
| 220 lb 99.8 kg | 137 / 100 lb 62.1 / 45.4 kg | 179 / 138 lb 81.2 / 62.6 kg | 240 / 184 lb 108.9 / 83.5 kg | 304 / 230 lb 137.9 / 104.3 kg |
| 230 lb 104.3 kg | 141 / 103 lb 64 / 46.7 kg | 184 / 142 lb 83.5 / 64.4 kg | 248 / 190 lb 112.5 / 86.2 kg | 313 / 237 lb 142 / 107.5 kg |
| 240 lb 108.9 kg | 145 / 106 lb 65.8 / 48.1 kg | 189 / 146 lb 85.7 / 66.2 kg | 255 / 195 lb 115.7 / 88.5 kg | 323 / 244 lb 146.5 / 110.7 kg |
| 250 lb 113.4 kg | 149 / 109 lb 67.6 / 49.4 kg | 195 / 150 lb 88.5 / 68 kg | 262 / 201 lb 118.8 / 91.2 kg | 331 / 251 lb 150.1 / 113.9 kg |
| 260 lb 117.9 kg | 153 / 112 lb 69.4 / 50.8 kg | 200 / 154 lb 90.7 / 69.9 kg | 269 / 206 lb 122 / 93.4 kg | 340 / 258 lb 154.2 / 117 kg |
| 270 lb 122.5 kg | 157 / 115 lb 71.2 / 52.2 kg | 205 / 158 lb 93 / 71.7 kg | 276 / 211 lb 125.2 / 95.7 kg | 349 / 264 lb 158.3 / 119.7 kg |
| 280 lb 127 kg | 161 / 118 lb 73 / 53.5 kg | 210 / 162 lb 95.3 / 73.5 kg | 282 / 216 lb 127.9 / 98 kg | 357 / 271 lb 161.9 / 122.9 kg |
| 290 lb 131.5 kg | 164 / 121 lb 74.4 / 54.9 kg | 215 / 166 lb 97.5 / 75.3 kg | 289 / 221 lb 131.1 / 100.2 kg | 366 / 277 lb 166 / 125.6 kg |
| 300 lb 136.1 kg | 168 / 123 lb 76.2 / 55.8 kg | 220 / 169 lb 99.8 / 76.7 kg | 296 / 226 lb 134.3 / 102.5 kg | 374 / 283 lb 169.6 / 128.4 kg |
Women’s Bent-Over Row vs Plate Loaded Row Standards
How to read the table: The first number is Bent-Over Row; the second is Plate Loaded 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 / 46 lb 28.6 / 20.9 kg | 86 / 64 lb 39 / 29 kg | 114 / 86 lb 51.7 / 39 kg | 143 / 108 lb 64.9 / 49 kg |
| 110 lb 49.9 kg | 67 / 49 lb 30.4 / 22.2 kg | 92 / 68 lb 41.7 / 30.8 kg | 122 / 92 lb 55.3 / 41.7 kg | 153 / 115 lb 69.4 / 52.2 kg |
| 120 lb 54.4 kg | 72 / 52 lb 32.7 / 23.6 kg | 97 / 72 lb 44 / 32.7 kg | 129 / 97 lb 58.5 / 44 kg | 162 / 122 lb 73.5 / 55.3 kg |
| 130 lb 59 kg | 75 / 55 lb 34 / 24.9 kg | 103 / 76 lb 46.7 / 34.5 kg | 136 / 103 lb 61.7 / 46.7 kg | 171 / 128 lb 77.6 / 58.1 kg |
| 140 lb 63.5 kg | 79 / 57 lb 35.8 / 25.9 kg | 108 / 80 lb 49 / 36.3 kg | 143 / 108 lb 64.9 / 49 kg | 180 / 135 lb 81.6 / 61.2 kg |
| 150 lb 68 kg | 83 / 60 lb 37.6 / 27.2 kg | 113 / 84 lb 51.3 / 38.1 kg | 150 / 113 lb 68 / 51.3 kg | 188 / 141 lb 85.3 / 64 kg |
| 160 lb 72.6 kg | 87 / 63 lb 39.5 / 28.6 kg | 118 / 88 lb 53.5 / 39.9 kg | 157 / 118 lb 71.2 / 53.5 kg | 196 / 147 lb 88.9 / 66.7 kg |
| 170 lb 77.1 kg | 90 / 65 lb 40.8 / 29.5 kg | 123 / 91 lb 55.8 / 41.3 kg | 163 / 123 lb 73.9 / 55.8 kg | 204 / 153 lb 92.5 / 69.4 kg |
| 180 lb 81.6 kg | 94 / 68 lb 42.6 / 30.8 kg | 128 / 95 lb 58.1 / 43.1 kg | 169 / 128 lb 76.7 / 58.1 kg | 212 / 159 lb 96.2 / 72.1 kg |
| 190 lb 86.2 kg | 97 / 70 lb 44 / 31.8 kg | 132 / 98 lb 59.9 / 44.5 kg | 176 / 132 lb 79.8 / 59.9 kg | 220 / 165 lb 99.8 / 74.8 kg |
| 200 lb 90.7 kg | 101 / 73 lb 45.8 / 33.1 kg | 137 / 102 lb 62.1 / 46.3 kg | 182 / 137 lb 82.6 / 62.1 kg | 228 / 171 lb 103.4 / 77.6 kg |
| 210 lb 95.3 kg | 104 / 75 lb 47.2 / 34 kg | 141 / 105 lb 64 / 47.6 kg | 188 / 141 lb 85.3 / 64 kg | 235 / 176 lb 106.6 / 79.8 kg |
| 220 lb 99.8 kg | 107 / 77 lb 48.5 / 34.9 kg | 146 / 108 lb 66.2 / 49 kg | 194 / 146 lb 88 / 66.2 kg | 243 / 182 lb 110.2 / 82.6 kg |
| 230 lb 104.3 kg | 110 / 80 lb 49.9 / 36.3 kg | 150 / 112 lb 68 / 50.8 kg | 199 / 150 lb 90.3 / 68 kg | 250 / 187 lb 113.4 / 84.8 kg |
| 240 lb 108.9 kg | 114 / 82 lb 51.7 / 37.2 kg | 155 / 115 lb 70.3 / 52.2 kg | 205 / 155 lb 93 / 70.3 kg | 257 / 193 lb 116.6 / 87.5 kg |
How Your Bent Over Row vs Plate Loaded 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
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Bent-Over Row and Plate Loaded Row sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
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 exact bodyweight with 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 plate loaded row strength level
For plate loaded row, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use 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.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 plate loaded 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 Plate Loaded 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 plate loaded 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.
The higher target remains with Bent-Over Row for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 22.2 to 41.2 kg.
How to read the table: Every number is the plate loaded row standard minus the barbell bent-over row standard. A plus sign means the plate loaded 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 | −24 lb −10.9 kg | −27 lb −12.3 kg | −37 lb −16.8 kg | −49 lb −22.2 kg |
| 130 lb 59 kg | −25 lb −11.3 kg | −29 lb −13.2 kg | −39 lb −17.7 kg | −52 lb −23.6 kg |
| 140 lb 63.5 kg | −27 lb −12.2 kg | −30 lb −13.6 kg | −42 lb −19 kg | −54 lb −24.5 kg |
| 150 lb 68 kg | −28 lb −12.7 kg | −31 lb −14.1 kg | −43 lb −19.5 kg | −57 lb −25.8 kg |
| 160 lb 72.6 kg | −30 lb −13.6 kg | −33 lb −15 kg | −45 lb −20.4 kg | −60 lb −27.2 kg |
| 170 lb 77.1 kg | −31 lb −14.1 kg | −34 lb −15.4 kg | −47 lb −21.3 kg | −62 lb −28.1 kg |
| 180 lb 81.6 kg | −32 lb −14.5 kg | −35 lb −15.9 kg | −49 lb −22.3 kg | −64 lb −29.1 kg |
| 190 lb 86.2 kg | −33 lb −14.9 kg | −37 lb −16.8 kg | −51 lb −23.2 kg | −67 lb −30.4 kg |
| 200 lb 90.7 kg | −34 lb −15.5 kg | −39 lb −17.7 kg | −53 lb −24 kg | −70 lb −31.7 kg |
| 210 lb 95.3 kg | −36 lb −16.3 kg | −39 lb −17.7 kg | −54 lb −24.5 kg | −72 lb −32.6 kg |
| 220 lb 99.8 kg | −37 lb −16.7 kg | −41 lb −18.6 kg | −56 lb −25.4 kg | −74 lb −33.6 kg |
| 230 lb 104.3 kg | −38 lb −17.3 kg | −42 lb −19.1 kg | −58 lb −26.3 kg | −76 lb −34.5 kg |
| 240 lb 108.9 kg | −39 lb −17.7 kg | −43 lb −19.5 kg | −60 lb −27.2 kg | −79 lb −35.8 kg |
| 250 lb 113.4 kg | −40 lb −18.2 kg | −45 lb −20.5 kg | −61 lb −27.6 kg | −80 lb −36.2 kg |
| 260 lb 117.9 kg | −41 lb −18.6 kg | −46 lb −20.8 kg | −63 lb −28.6 kg | −82 lb −37.2 kg |
| 270 lb 122.5 kg | −42 lb −19 kg | −47 lb −21.3 kg | −65 lb −29.5 kg | −85 lb −38.6 kg |
| 280 lb 127 kg | −43 lb −19.5 kg | −48 lb −21.8 kg | −66 lb −29.9 kg | −86 lb −39 kg |
| 290 lb 131.5 kg | −43 lb −19.5 kg | −49 lb −22.2 kg | −68 lb −30.9 kg | −89 lb −40.4 kg |
| 300 lb 136.1 kg | −45 lb −20.4 kg | −51 lb −23.1 kg | −70 lb −31.8 kg | −91 lb −41.2 kg |
How Women’s Bent Over Row and Plate Loaded Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Bent-Over Row for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 15.9 to 29.1 kg.
How to read the table: Every number is the plate loaded row standard minus the barbell bent-over row standard. A plus sign means the plate loaded 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 | −17 lb −7.7 kg | −22 lb −10 kg | −28 lb −12.7 kg | −35 lb −15.9 kg |
| 110 lb 49.9 kg | −18 lb −8.2 kg | −24 lb −10.9 kg | −30 lb −13.6 kg | −38 lb −17.2 kg |
| 120 lb 54.4 kg | −20 lb −9.1 kg | −25 lb −11.3 kg | −32 lb −14.5 kg | −40 lb −18.2 kg |
| 130 lb 59 kg | −20 lb −9.1 kg | −27 lb −12.2 kg | −33 lb −15 kg | −43 lb −19.5 kg |
| 140 lb 63.5 kg | −22 lb −9.9 kg | −28 lb −12.7 kg | −35 lb −15.9 kg | −45 lb −20.4 kg |
| 150 lb 68 kg | −23 lb −10.4 kg | −29 lb −13.2 kg | −37 lb −16.7 kg | −47 lb −21.3 kg |
| 160 lb 72.6 kg | −24 lb −10.9 kg | −30 lb −13.6 kg | −39 lb −17.7 kg | −49 lb −22.2 kg |
| 170 lb 77.1 kg | −25 lb −11.3 kg | −32 lb −14.5 kg | −40 lb −18.1 kg | −51 lb −23.1 kg |
| 180 lb 81.6 kg | −26 lb −11.8 kg | −33 lb −15 kg | −41 lb −18.6 kg | −53 lb −24.1 kg |
| 190 lb 86.2 kg | −27 lb −12.2 kg | −34 lb −15.4 kg | −44 lb −19.9 kg | −55 lb −25 kg |
| 200 lb 90.7 kg | −28 lb −12.7 kg | −35 lb −15.8 kg | −45 lb −20.5 kg | −57 lb −25.8 kg |
| 210 lb 95.3 kg | −29 lb −13.2 kg | −36 lb −16.4 kg | −47 lb −21.3 kg | −59 lb −26.8 kg |
| 220 lb 99.8 kg | −30 lb −13.6 kg | −38 lb −17.2 kg | −48 lb −21.8 kg | −61 lb −27.6 kg |
| 230 lb 104.3 kg | −30 lb −13.6 kg | −38 lb −17.2 kg | −49 lb −22.3 kg | −63 lb −28.6 kg |
| 240 lb 108.9 kg | −32 lb −14.5 kg | −40 lb −18.1 kg | −50 lb −22.7 kg | −64 lb −29.1 kg |
Bent Over Row and Plate Loaded Row Exercises Used by This Calculator
The calculator expects repeatable barbell bent-over row and plate loaded row results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Bent-Over Row and Plate Loaded 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 Plate Loaded Row setup and load convention
Use both machine handles together for the scored set. Start from a controlled reach and finish near the lower ribs, waist, or upper abdomen. Keep the body quiet against the machine setup and return the handles under control. Enter the total resistance used for the set, not one side of the machine. Raw lifting only.
Enter one recent Bent Over Row result and one recent Plate Loaded 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 Displayed machine or cable resistance and a whole number from 1 to 12 reps for Plate Loaded Row.
Related Tools
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Plate Loaded Row — View the individual Plate Loaded Row standards and next strength-level target.
- Machine Seated Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Chest Supported Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Seated Cable 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.