Barbell Bent-Over Row vs Weighted Commando Pull Up Strength Standards
Compare your bent-over row and weighted commando pull up 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, complete strict weighted commando pull up repetitions through full range with a stable setup, controlled weight, and no assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Bent Over Row vs Weighted Commando Pull Up Strength Standards
Use these tables to compare the estimated one-rep max required for the barbell bent-over row and weighted commando pull up 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 / Weighted Commando Pull Up, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Bent-Over Row vs Weighted Commando Pull Up 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Bent-Over Row | 91 lb41.3 kg | 119 lb54 kg | 160 lb72.6 kg | 203 lb92.1 kg |
| Weighted Commando Pull Up | 10 lb4.4 kg | 22 lb9.8 kg | 41 lb18.5 kg | 62 lb28.3 kg | |
| 130 lb59 kg | Bent-Over Row | 96 lb43.5 kg | 126 lb57.2 kg | 169 lb76.7 kg | 214 lb97.1 kg |
| Weighted Commando Pull Up | 10 lb4.7 kg | 23 lb10.6 kg | 44 lb20.1 kg | 68 lb30.7 kg | |
| 140 lb63.5 kg | Bent-Over Row | 101 lb45.8 kg | 132 lb59.9 kg | 178 lb80.7 kg | 225 lb102.1 kg |
| Weighted Commando Pull Up | 11 lb5.1 kg | 25 lb11.4 kg | 48 lb21.6 kg | 73 lb33 kg | |
| 150 lb68 kg | Bent-Over Row | 106 lb48.1 kg | 138 lb62.6 kg | 186 lb84.4 kg | 236 lb107 kg |
| Weighted Commando Pull Up | 12 lb5.4 kg | 27 lb12.2 kg | 51 lb23.1 kg | 78 lb35.4 kg | |
| 160 lb72.6 kg | Bent-Over Row | 111 lb50.3 kg | 144 lb65.3 kg | 194 lb88 kg | 246 lb111.6 kg |
| Weighted Commando Pull Up | 13 lb5.8 kg | 29 lb13.1 kg | 54 lb24.7 kg | 83 lb37.8 kg | |
| 170 lb77.1 kg | Bent-Over Row | 115 lb52.2 kg | 150 lb68 kg | 202 lb91.6 kg | 256 lb116.1 kg |
| Weighted Commando Pull Up | 14 lb6.2 kg | 31 lb13.9 kg | 58 lb26.2 kg | 88 lb40.1 kg | |
| 180 lb81.6 kg | Bent-Over Row | 120 lb54.4 kg | 156 lb70.8 kg | 210 lb95.3 kg | 266 lb120.7 kg |
| Weighted Commando Pull Up | 14 lb6.5 kg | 32 lb14.7 kg | 61 lb27.7 kg | 94 lb42.4 kg | |
| 190 lb86.2 kg | Bent-Over Row | 124 lb56.2 kg | 162 lb73.5 kg | 218 lb98.9 kg | 276 lb125.2 kg |
| Weighted Commando Pull Up | 15 lb6.9 kg | 34 lb15.5 kg | 65 lb29.3 kg | 99 lb44.8 kg | |
| 200 lb90.7 kg | Bent-Over Row | 128 lb58.1 kg | 168 lb76.2 kg | 226 lb102.5 kg | 286 lb129.7 kg |
| Weighted Commando Pull Up | 16 lb7.3 kg | 36 lb16.3 kg | 68 lb30.8 kg | 104 lb47.2 kg | |
| 210 lb95.3 kg | Bent-Over Row | 133 lb60.3 kg | 173 lb78.5 kg | 233 lb105.7 kg | 295 lb133.8 kg |
| Weighted Commando Pull Up | 17 lb7.6 kg | 38 lb17.2 kg | 71 lb32.4 kg | 109 lb49.6 kg | |
| 220 lb99.8 kg | Bent-Over Row | 137 lb62.1 kg | 179 lb81.2 kg | 240 lb108.9 kg | 304 lb137.9 kg |
| Weighted Commando Pull Up | 18 lb8 kg | 40 lb18 kg | 75 lb33.9 kg | 114 lb51.9 kg | |
| 230 lb104.3 kg | Bent-Over Row | 141 lb64 kg | 184 lb83.5 kg | 248 lb112.5 kg | 313 lb142 kg |
| Weighted Commando Pull Up | 18 lb8.3 kg | 41 lb18.8 kg | 78 lb35.5 kg | 120 lb54.2 kg | |
| 240 lb108.9 kg | Bent-Over Row | 145 lb65.8 kg | 189 lb85.7 kg | 255 lb115.7 kg | 323 lb146.5 kg |
| Weighted Commando Pull Up | 19 lb8.7 kg | 43 lb19.6 kg | 82 lb37 kg | 125 lb56.6 kg | |
| 250 lb113.4 kg | Bent-Over Row | 149 lb67.6 kg | 195 lb88.5 kg | 262 lb118.8 kg | 331 lb150.1 kg |
| Weighted Commando Pull Up | 20 lb9.1 kg | 45 lb20.4 kg | 85 lb38.6 kg | 130 lb59 kg | |
| 260 lb117.9 kg | Bent-Over Row | 153 lb69.4 kg | 200 lb90.7 kg | 269 lb122 kg | 340 lb154.2 kg |
| Weighted Commando Pull Up | 21 lb9.4 kg | 47 lb21.2 kg | 88 lb40.1 kg | 135 lb61.3 kg | |
| 270 lb122.5 kg | Bent-Over Row | 157 lb71.2 kg | 205 lb93 kg | 276 lb125.2 kg | 349 lb158.3 kg |
| Weighted Commando Pull Up | 22 lb9.8 kg | 49 lb22.1 kg | 92 lb41.7 kg | 140 lb63.7 kg | |
| 280 lb127 kg | Bent-Over Row | 161 lb73 kg | 210 lb95.3 kg | 282 lb127.9 kg | 357 lb161.9 kg |
| Weighted Commando Pull Up | 22 lb10.2 kg | 50 lb22.9 kg | 95 lb43.2 kg | 146 lb66 kg | |
| 290 lb131.5 kg | Bent-Over Row | 164 lb74.4 kg | 215 lb97.5 kg | 289 lb131.1 kg | 366 lb166 kg |
| Weighted Commando Pull Up | 23 lb10.5 kg | 52 lb23.7 kg | 99 lb44.7 kg | 151 lb68.4 kg | |
| 300 lb136.1 kg | Bent-Over Row | 168 lb76.2 kg | 220 lb99.8 kg | 296 lb134.3 kg | 374 lb169.6 kg |
| Weighted Commando Pull Up | 24 lb10.9 kg | 54 lb24.5 kg | 102 lb46.3 kg | 156 lb70.8 kg |
Women’s Bent-Over Row vs Weighted Commando Pull Up 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Bent-Over Row | 63 lb28.6 kg | 86 lb39 kg | 114 lb51.7 kg | 143 lb64.9 kg |
| Weighted Commando Pull Up | 4 lb1.6 kg | 9 lb4.1 kg | 18 lb8.2 kg | 31 lb14.1 kg | |
| 110 lb49.9 kg | Bent-Over Row | 67 lb30.4 kg | 92 lb41.7 kg | 122 lb55.3 kg | 153 lb69.4 kg |
| Weighted Commando Pull Up | 4 lb1.7 kg | 10 lb4.5 kg | 20 lb9 kg | 34 lb15.5 kg | |
| 120 lb54.4 kg | Bent-Over Row | 72 lb32.7 kg | 97 lb44 kg | 129 lb58.5 kg | 162 lb73.5 kg |
| Weighted Commando Pull Up | 4 lb1.9 kg | 11 lb4.9 kg | 22 lb9.8 kg | 37 lb16.9 kg | |
| 130 lb59 kg | Bent-Over Row | 75 lb34 kg | 103 lb46.7 kg | 136 lb61.7 kg | 171 lb77.6 kg |
| Weighted Commando Pull Up | 5 lb2.1 kg | 12 lb5.3 kg | 23 lb10.6 kg | 40 lb18.3 kg | |
| 140 lb63.5 kg | Bent-Over Row | 79 lb35.8 kg | 108 lb49 kg | 143 lb64.9 kg | 180 lb81.6 kg |
| Weighted Commando Pull Up | 5 lb2.2 kg | 13 lb5.7 kg | 25 lb11.4 kg | 43 lb19.7 kg | |
| 150 lb68 kg | Bent-Over Row | 83 lb37.6 kg | 113 lb51.3 kg | 150 lb68 kg | 188 lb85.3 kg |
| Weighted Commando Pull Up | 5 lb2.4 kg | 13 lb6.1 kg | 27 lb12.2 kg | 46 lb21.1 kg | |
| 160 lb72.6 kg | Bent-Over Row | 87 lb39.5 kg | 118 lb53.5 kg | 157 lb71.2 kg | 196 lb88.9 kg |
| Weighted Commando Pull Up | 6 lb2.5 kg | 14 lb6.5 kg | 29 lb13.1 kg | 50 lb22.5 kg | |
| 170 lb77.1 kg | Bent-Over Row | 90 lb40.8 kg | 123 lb55.8 kg | 163 lb73.9 kg | 204 lb92.5 kg |
| Weighted Commando Pull Up | 6 lb2.7 kg | 15 lb6.9 kg | 31 lb13.9 kg | 53 lb23.9 kg | |
| 180 lb81.6 kg | Bent-Over Row | 94 lb42.6 kg | 128 lb58.1 kg | 169 lb76.7 kg | 212 lb96.2 kg |
| Weighted Commando Pull Up | 6 lb2.9 kg | 16 lb7.3 kg | 32 lb14.7 kg | 56 lb25.3 kg | |
| 190 lb86.2 kg | Bent-Over Row | 97 lb44 kg | 132 lb59.9 kg | 176 lb79.8 kg | 220 lb99.8 kg |
| Weighted Commando Pull Up | 7 lb3 kg | 17 lb7.8 kg | 34 lb15.5 kg | 59 lb26.7 kg | |
| 200 lb90.7 kg | Bent-Over Row | 101 lb45.8 kg | 137 lb62.1 kg | 182 lb82.6 kg | 228 lb103.4 kg |
| Weighted Commando Pull Up | 7 lb3.2 kg | 18 lb8.2 kg | 36 lb16.3 kg | 62 lb28.1 kg | |
| 210 lb95.3 kg | Bent-Over Row | 104 lb47.2 kg | 141 lb64 kg | 188 lb85.3 kg | 235 lb106.6 kg |
| Weighted Commando Pull Up | 7 lb3.3 kg | 19 lb8.6 kg | 38 lb17.2 kg | 65 lb29.5 kg | |
| 220 lb99.8 kg | Bent-Over Row | 107 lb48.5 kg | 146 lb66.2 kg | 194 lb88 kg | 243 lb110.2 kg |
| Weighted Commando Pull Up | 8 lb3.5 kg | 20 lb9 kg | 40 lb18 kg | 68 lb30.9 kg | |
| 230 lb104.3 kg | Bent-Over Row | 110 lb49.9 kg | 150 lb68 kg | 199 lb90.3 kg | 250 lb113.4 kg |
| Weighted Commando Pull Up | 8 lb3.7 kg | 21 lb9.4 kg | 41 lb18.8 kg | 71 lb32.3 kg | |
| 240 lb108.9 kg | Bent-Over Row | 114 lb51.7 kg | 155 lb70.3 kg | 205 lb93 kg | 257 lb116.6 kg |
| Weighted Commando Pull Up | 8 lb3.8 kg | 22 lb9.8 kg | 43 lb19.6 kg | 74 lb33.8 kg |
How Your Bent Over Row vs Weighted Commando Pull Up 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
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Bent Over Row vs Weighted Commando Pull Up comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
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 weighted commando pull up strength level
The individual Weighted Commando Pull Up calculator supplies sex-specific standards for estimated added external load divided by bodyweight. Novice through Elite and the stretch benchmark use the exact exercise-specific threshold export; bodyweight is not added to the entered load.
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.
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 weighted commando pull up | Use the exercise-specific added-load-to-bodyweight thresholds directly without allometric rescaling. |
| 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. |
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 Weighted Commando Pull Up Standards Differ
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.
63.8 → 98.8 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Commando Pull Up standard minus the Bent-Over Row standard: zero means equal, above zero means the Weighted Commando Pull Up 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Bent Over Row and Weighted Commando Pull Up 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.
50.8 → 82.8 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Commando Pull Up standard minus the Bent-Over Row standard: zero means equal, above zero means the Weighted Commando Pull Up 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Bent Over Row and Weighted Commando Pull Up Exercises Used by This Calculator
Valid results depend on using the specified barbell bent-over row and weighted commando pull up technique and load convention. Use strict, repeatable Bent Over Row and Weighted Commando Pull Up 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 Weighted Commando Pull Up setup and load convention
The entered weight for strict Weighted Commando Pull Up. Valid Weighted Commando Pull Up reps. Pull from dead hang to a clear top position beside the bar, alternating or balancing sides as defined for the set, then lower under control and finish with a valid rep returns to controlled full extension before the next pull and does not count only the stronger side. 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 Weighted Commando Pull Up result
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used 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.
- Weighted Commando Pull Up — View the individual Weighted Commando Pull Up standards and next strength-level target.
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- Close Grip Lat Pulldown — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
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