Barbell Bent Over Row vs Two Kettlebell Row Strength Standards
Compare your bent-over row and double kettlebell row against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Use each exercise's canonical input: Total barbell weight and a whole number from 1 to 12 reps for Bent Over Row and Total weight of both kettlebells and a whole number from 1 to 12 reps for Double Kettlebell Row. Testing: a strict barbell row from full arm extension to the lower ribs or upper abdomen with a stable near-parallel hinged torso; the total combined weight of both kettlebells rowed from a bent-over position. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Bent Over Row vs Double Kettlebell Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell bent-over row and double kettlebell 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 double kettlebell 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 / Double Kettlebell 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 Double Kettlebell Row Standards
How to read the table: The first number is Bent-Over Row; the second is Double 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 / 70 lb 41.3 / 31.8 kg | 119 / 101 lb 54 / 45.8 kg | 160 / 134 lb 72.6 / 60.8 kg | 203 / 168 lb 92.1 / 76.2 kg |
| 130 lb 59 kg | 96 / 74 lb 43.5 / 33.6 kg | 126 / 106 lb 57.2 / 48.1 kg | 169 / 141 lb 76.7 / 64 kg | 214 / 177 lb 97.1 / 80.3 kg |
| 140 lb 63.5 kg | 101 / 78 lb 45.8 / 35.4 kg | 132 / 112 lb 59.9 / 50.8 kg | 178 / 148 lb 80.7 / 67.1 kg | 225 / 186 lb 102.1 / 84.4 kg |
| 150 lb 68 kg | 106 / 81 lb 48.1 / 36.7 kg | 138 / 117 lb 62.6 / 53.1 kg | 186 / 155 lb 84.4 / 70.3 kg | 236 / 195 lb 107 / 88.5 kg |
| 160 lb 72.6 kg | 111 / 85 lb 50.3 / 38.6 kg | 144 / 122 lb 65.3 / 55.3 kg | 194 / 162 lb 88 / 73.5 kg | 246 / 203 lb 111.6 / 92.1 kg |
| 170 lb 77.1 kg | 115 / 88 lb 52.2 / 39.9 kg | 150 / 127 lb 68 / 57.6 kg | 202 / 169 lb 91.6 / 76.7 kg | 256 / 212 lb 116.1 / 96.2 kg |
| 180 lb 81.6 kg | 120 / 92 lb 54.4 / 41.7 kg | 156 / 132 lb 70.8 / 59.9 kg | 210 / 176 lb 95.3 / 79.8 kg | 266 / 220 lb 120.7 / 99.8 kg |
| 190 lb 86.2 kg | 124 / 95 lb 56.2 / 43.1 kg | 162 / 137 lb 73.5 / 62.1 kg | 218 / 182 lb 98.9 / 82.6 kg | 276 / 228 lb 125.2 / 103.4 kg |
| 200 lb 90.7 kg | 128 / 98 lb 58.1 / 44.5 kg | 168 / 142 lb 76.2 / 64.4 kg | 226 / 188 lb 102.5 / 85.3 kg | 286 / 236 lb 129.7 / 107 kg |
| 210 lb 95.3 kg | 133 / 102 lb 60.3 / 46.3 kg | 173 / 146 lb 78.5 / 66.2 kg | 233 / 195 lb 105.7 / 88.5 kg | 295 / 244 lb 133.8 / 110.7 kg |
| 220 lb 99.8 kg | 137 / 105 lb 62.1 / 47.6 kg | 179 / 151 lb 81.2 / 68.5 kg | 240 / 201 lb 108.9 / 91.2 kg | 304 / 251 lb 137.9 / 113.9 kg |
| 230 lb 104.3 kg | 141 / 108 lb 64 / 49 kg | 184 / 156 lb 83.5 / 70.8 kg | 248 / 207 lb 112.5 / 93.9 kg | 313 / 259 lb 142 / 117.5 kg |
| 240 lb 108.9 kg | 145 / 111 lb 65.8 / 50.3 kg | 189 / 160 lb 85.7 / 72.6 kg | 255 / 213 lb 115.7 / 96.6 kg | 323 / 266 lb 146.5 / 120.7 kg |
| 250 lb 113.4 kg | 149 / 114 lb 67.6 / 51.7 kg | 195 / 165 lb 88.5 / 74.8 kg | 262 / 219 lb 118.8 / 99.3 kg | 331 / 274 lb 150.1 / 124.3 kg |
| 260 lb 117.9 kg | 153 / 117 lb 69.4 / 53.1 kg | 200 / 169 lb 90.7 / 76.7 kg | 269 / 224 lb 122 / 101.6 kg | 340 / 281 lb 154.2 / 127.5 kg |
| 270 lb 122.5 kg | 157 / 120 lb 71.2 / 54.4 kg | 205 / 173 lb 93 / 78.5 kg | 276 / 230 lb 125.2 / 104.3 kg | 349 / 288 lb 158.3 / 130.6 kg |
| 280 lb 127 kg | 161 / 123 lb 73 / 55.8 kg | 210 / 177 lb 95.3 / 80.3 kg | 282 / 236 lb 127.9 / 107 kg | 357 / 295 lb 161.9 / 133.8 kg |
| 290 lb 131.5 kg | 164 / 126 lb 74.4 / 57.2 kg | 215 / 182 lb 97.5 / 82.6 kg | 289 / 241 lb 131.1 / 109.3 kg | 366 / 302 lb 166 / 137 kg |
| 300 lb 136.1 kg | 168 / 129 lb 76.2 / 58.5 kg | 220 / 186 lb 99.8 / 84.4 kg | 296 / 247 lb 134.3 / 112 kg | 374 / 309 lb 169.6 / 140.2 kg |
Women’s Bent-Over Row vs Double Kettlebell Row Standards
How to read the table: The first number is Bent-Over Row; the second is Double 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 / 39 lb 28.6 / 17.7 kg | 86 / 57 lb 39 / 25.9 kg | 114 / 80 lb 51.7 / 36.3 kg | 143 / 103 lb 64.9 / 46.7 kg |
| 110 lb 49.9 kg | 67 / 41 lb 30.4 / 18.6 kg | 92 / 61 lb 41.7 / 27.7 kg | 122 / 85 lb 55.3 / 38.6 kg | 153 / 110 lb 69.4 / 49.9 kg |
| 120 lb 54.4 kg | 72 / 44 lb 32.7 / 20 kg | 97 / 65 lb 44 / 29.5 kg | 129 / 90 lb 58.5 / 40.8 kg | 162 / 116 lb 73.5 / 52.6 kg |
| 130 lb 59 kg | 75 / 46 lb 34 / 20.9 kg | 103 / 68 lb 46.7 / 30.8 kg | 136 / 95 lb 61.7 / 43.1 kg | 171 / 123 lb 77.6 / 55.8 kg |
| 140 lb 63.5 kg | 79 / 49 lb 35.8 / 22.2 kg | 108 / 72 lb 49 / 32.7 kg | 143 / 100 lb 64.9 / 45.4 kg | 180 / 129 lb 81.6 / 58.5 kg |
| 150 lb 68 kg | 83 / 51 lb 37.6 / 23.1 kg | 113 / 75 lb 51.3 / 34 kg | 150 / 105 lb 68 / 47.6 kg | 188 / 135 lb 85.3 / 61.2 kg |
| 160 lb 72.6 kg | 87 / 53 lb 39.5 / 24 kg | 118 / 78 lb 53.5 / 35.4 kg | 157 / 110 lb 71.2 / 49.9 kg | 196 / 141 lb 88.9 / 64 kg |
| 170 lb 77.1 kg | 90 / 55 lb 40.8 / 24.9 kg | 123 / 82 lb 55.8 / 37.2 kg | 163 / 114 lb 73.9 / 51.7 kg | 204 / 147 lb 92.5 / 66.7 kg |
| 180 lb 81.6 kg | 94 / 58 lb 42.6 / 26.3 kg | 128 / 85 lb 58.1 / 38.6 kg | 169 / 119 lb 76.7 / 54 kg | 212 / 152 lb 96.2 / 68.9 kg |
| 190 lb 86.2 kg | 97 / 60 lb 44 / 27.2 kg | 132 / 88 lb 59.9 / 39.9 kg | 176 / 123 lb 79.8 / 55.8 kg | 220 / 158 lb 99.8 / 71.7 kg |
| 200 lb 90.7 kg | 101 / 62 lb 45.8 / 28.1 kg | 137 / 91 lb 62.1 / 41.3 kg | 182 / 127 lb 82.6 / 57.6 kg | 228 / 164 lb 103.4 / 74.4 kg |
| 210 lb 95.3 kg | 104 / 64 lb 47.2 / 29 kg | 141 / 94 lb 64 / 42.6 kg | 188 / 131 lb 85.3 / 59.4 kg | 235 / 169 lb 106.6 / 76.7 kg |
| 220 lb 99.8 kg | 107 / 66 lb 48.5 / 29.9 kg | 146 / 97 lb 66.2 / 44 kg | 194 / 136 lb 88 / 61.7 kg | 243 / 174 lb 110.2 / 78.9 kg |
| 230 lb 104.3 kg | 110 / 68 lb 49.9 / 30.8 kg | 150 / 100 lb 68 / 45.4 kg | 199 / 140 lb 90.3 / 63.5 kg | 250 / 180 lb 113.4 / 81.6 kg |
| 240 lb 108.9 kg | 114 / 70 lb 51.7 / 31.8 kg | 155 / 103 lb 70.3 / 46.7 kg | 205 / 144 lb 93 / 65.3 kg | 257 / 185 lb 116.6 / 83.9 kg |
How Your Bent Over Row vs Double Kettlebell 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 double kettlebell row strength level
The standards use the sex-specific thresholds from the individual Double Kettlebell 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 larger lifters are expected to lift more 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 double kettlebell row | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Double 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 double 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.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
15.9 → 29.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the double kettlebell row standard minus the barbell bent-over row standard. A plus sign means the double 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 | −21 lb −9.5 kg | −18 lb −8.2 kg | −26 lb −11.8 kg | −35 lb −15.9 kg |
| 130 lb 59 kg | −22 lb −9.9 kg | −20 lb −9.1 kg | −28 lb −12.7 kg | −37 lb −16.8 kg |
| 140 lb 63.5 kg | −23 lb −10.4 kg | −20 lb −9.1 kg | −30 lb −13.6 kg | −39 lb −17.7 kg |
| 150 lb 68 kg | −25 lb −11.4 kg | −21 lb −9.5 kg | −31 lb −14.1 kg | −41 lb −18.5 kg |
| 160 lb 72.6 kg | −26 lb −11.7 kg | −22 lb −10 kg | −32 lb −14.5 kg | −43 lb −19.5 kg |
| 170 lb 77.1 kg | −27 lb −12.3 kg | −23 lb −10.4 kg | −33 lb −14.9 kg | −44 lb −19.9 kg |
| 180 lb 81.6 kg | −28 lb −12.7 kg | −24 lb −10.9 kg | −34 lb −15.5 kg | −46 lb −20.9 kg |
| 190 lb 86.2 kg | −29 lb −13.1 kg | −25 lb −11.4 kg | −36 lb −16.3 kg | −48 lb −21.8 kg |
| 200 lb 90.7 kg | −30 lb −13.6 kg | −26 lb −11.8 kg | −38 lb −17.2 kg | −50 lb −22.7 kg |
| 210 lb 95.3 kg | −31 lb −14 kg | −27 lb −12.3 kg | −38 lb −17.2 kg | −51 lb −23.1 kg |
| 220 lb 99.8 kg | −32 lb −14.5 kg | −28 lb −12.7 kg | −39 lb −17.7 kg | −53 lb −24 kg |
| 230 lb 104.3 kg | −33 lb −15 kg | −28 lb −12.7 kg | −41 lb −18.6 kg | −54 lb −24.5 kg |
| 240 lb 108.9 kg | −34 lb −15.5 kg | −29 lb −13.1 kg | −42 lb −19.1 kg | −57 lb −25.8 kg |
| 250 lb 113.4 kg | −35 lb −15.9 kg | −30 lb −13.7 kg | −43 lb −19.5 kg | −57 lb −25.8 kg |
| 260 lb 117.9 kg | −36 lb −16.3 kg | −31 lb −14 kg | −45 lb −20.4 kg | −59 lb −26.7 kg |
| 270 lb 122.5 kg | −37 lb −16.8 kg | −32 lb −14.5 kg | −46 lb −20.9 kg | −61 lb −27.7 kg |
| 280 lb 127 kg | −38 lb −17.2 kg | −33 lb −15 kg | −46 lb −20.9 kg | −62 lb −28.1 kg |
| 290 lb 131.5 kg | −38 lb −17.2 kg | −33 lb −14.9 kg | −48 lb −21.8 kg | −64 lb −29 kg |
| 300 lb 136.1 kg | −39 lb −17.7 kg | −34 lb −15.4 kg | −49 lb −22.3 kg | −65 lb −29.4 kg |
How Women’s Bent Over Row and Double Kettlebell 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.
18.2 → 32.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the double kettlebell row standard minus the barbell bent-over row standard. A plus sign means the double 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 | −24 lb −10.9 kg | −29 lb −13.1 kg | −34 lb −15.4 kg | −40 lb −18.2 kg |
| 110 lb 49.9 kg | −26 lb −11.8 kg | −31 lb −14 kg | −37 lb −16.7 kg | −43 lb −19.5 kg |
| 120 lb 54.4 kg | −28 lb −12.7 kg | −32 lb −14.5 kg | −39 lb −17.7 kg | −46 lb −20.9 kg |
| 130 lb 59 kg | −29 lb −13.1 kg | −35 lb −15.9 kg | −41 lb −18.6 kg | −48 lb −21.8 kg |
| 140 lb 63.5 kg | −30 lb −13.6 kg | −36 lb −16.3 kg | −43 lb −19.5 kg | −51 lb −23.1 kg |
| 150 lb 68 kg | −32 lb −14.5 kg | −38 lb −17.3 kg | −45 lb −20.4 kg | −53 lb −24.1 kg |
| 160 lb 72.6 kg | −34 lb −15.5 kg | −40 lb −18.1 kg | −47 lb −21.3 kg | −55 lb −24.9 kg |
| 170 lb 77.1 kg | −35 lb −15.9 kg | −41 lb −18.6 kg | −49 lb −22.2 kg | −57 lb −25.8 kg |
| 180 lb 81.6 kg | −36 lb −16.3 kg | −43 lb −19.5 kg | −50 lb −22.7 kg | −60 lb −27.3 kg |
| 190 lb 86.2 kg | −37 lb −16.8 kg | −44 lb −20 kg | −53 lb −24 kg | −62 lb −28.1 kg |
| 200 lb 90.7 kg | −39 lb −17.7 kg | −46 lb −20.8 kg | −55 lb −25 kg | −64 lb −29 kg |
| 210 lb 95.3 kg | −40 lb −18.2 kg | −47 lb −21.4 kg | −57 lb −25.9 kg | −66 lb −29.9 kg |
| 220 lb 99.8 kg | −41 lb −18.6 kg | −49 lb −22.2 kg | −58 lb −26.3 kg | −69 lb −31.3 kg |
| 230 lb 104.3 kg | −42 lb −19.1 kg | −50 lb −22.6 kg | −59 lb −26.8 kg | −70 lb −31.8 kg |
| 240 lb 108.9 kg | −44 lb −19.9 kg | −52 lb −23.6 kg | −61 lb −27.7 kg | −72 lb −32.7 kg |
Bent Over Row and Double Kettlebell Row Exercises Used by This Calculator
This calculator uses a strict barbell bent-over row and a strict double kettlebell row test. Use strict canonical Bent Over Row and Double Kettlebell 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.
Use the canonical Double Kettlebell Row setup and load convention
the total combined weight of both kettlebells rowed from a bent-over position strict paired-kettlebell row reps hold a stable bent-over position, row both kettlebells toward the lower ribs or hips together, and lower under control without standing up, shrugging only, bouncing, or alternating arms 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 Double Kettlebell Row result
Use each exercise’s canonical input: Total barbell weight and a whole number from 1 to 12 reps for Bent Over Row and Total weight of both kettlebells and a whole number from 1 to 12 reps for Double Kettlebell Row.
Related Tools
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Double Kettlebell Row — View the individual Double Kettlebell Row standards and next strength-level target.
- Kettlebell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- One Arm Dumbbell 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.
- Barbell Bench Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.