Barbell Bent-Over Row vs V Bar Lat Pulldown Strength Standards

Bent Over Row vs V Bar Lat Pulldown Strength Standards

Use these tables to compare the estimated one-rep max required for the barbell bent-over row and v bar lat pulldown 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 / V Bar Lat Pulldown, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

Men’s Bent-Over Row vs V Bar Lat Pulldown Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

Women’s Bent-Over Row vs V Bar Lat Pulldown Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

How Your Bent Over Row vs V Bar Lat Pulldown Result Is Calculated

Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.

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 V Bar Lat Pulldown 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

For barbell bent-over 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.

The target rises more slowly than bodyweight so larger lifters are expected to row more without pound-for-pound scaling.

3. Find the v bar lat pulldown strength level

The standards use the sex-specific targets from the individual V Bar Lat Pulldown 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.

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.

The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these standards.

The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.

How Men’s Bent Over Row and V Bar Lat Pulldown Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the V Bar Lat Pulldown standard minus the Bent-Over Row standard: zero means equal, above zero means the V Bar Lat Pulldown standard is higher, and below zero means the Bent-Over Row standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Bent Over Row and V Bar Lat Pulldown Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the V Bar Lat Pulldown standard minus the Bent-Over Row standard: zero means equal, above zero means the V Bar Lat Pulldown standard is higher, and below zero means the Bent-Over Row standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Bent Over Row and V Bar Lat Pulldown Exercises Used by This Calculator

The calculator expects repeatable barbell bent-over row and v bar lat pulldown results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Bent Over Row and V Bar Lat Pulldown 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 V Bar Lat Pulldown setup and load convention

The selected pulldown resistance used with the approved close neutral V-bar attachment. Valid V Bar Lat Pulldown reps. Pull the V-bar from full overhead reach to the approved upper-chest finish while keeping the trunk angle fixed and the return controlled. 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 V Bar Lat Pulldown result

First lift: total barbell weight and 1–12 strict reps. Second lift: displayed machine or stack weight and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
• V Bar Lat Pulldown — View the individual V Bar Lat Pulldown standards and next strength-level target.
• Lat Pulldown (Strict) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Close Grip Lat Pulldown — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Reverse Grip Lat Pulldown — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Plate Loaded Lat Pulldown — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.