Barbell Bent-Over Row vs Weighted Neutral Grip Pull Up Strength Standards
Compare your bent-over row and weighted neutral grip 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, pull from dead hang until the chin clears the handles or an equivalent strict top standard is reached. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Bent Over Row vs Weighted Neutral Grip Pull Up Strength Standards
The paired standards below show what the barbell bent-over row and weighted neutral grip pull up 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 / Weighted Neutral Grip Pull Up in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Bent-Over Row vs Weighted Neutral Grip 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 Neutral Grip Pull Up | 12 lb5.4 kg | 26 lb12 kg | 46 lb20.7 kg | 70 lb31.6 kg | |
| 130 lb59 kg | Bent-Over Row | 96 lb43.5 kg | 126 lb57.2 kg | 169 lb76.7 kg | 214 lb97.1 kg |
| Weighted Neutral Grip Pull Up | 13 lb5.9 kg | 29 lb13 kg | 49 lb22.4 kg | 75 lb34.2 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 Neutral Grip Pull Up | 14 lb6.4 kg | 31 lb14 kg | 53 lb24.1 kg | 81 lb36.8 kg | |
| 150 lb68 kg | Bent-Over Row | 106 lb48.1 kg | 138 lb62.6 kg | 186 lb84.4 kg | 236 lb107 kg |
| Weighted Neutral Grip Pull Up | 15 lb6.8 kg | 33 lb15 kg | 57 lb25.8 kg | 87 lb39.4 kg | |
| 160 lb72.6 kg | Bent-Over Row | 111 lb50.3 kg | 144 lb65.3 kg | 194 lb88 kg | 246 lb111.6 kg |
| Weighted Neutral Grip Pull Up | 16 lb7.3 kg | 35 lb16 kg | 61 lb27.6 kg | 93 lb42.1 kg | |
| 170 lb77.1 kg | Bent-Over Row | 115 lb52.2 kg | 150 lb68 kg | 202 lb91.6 kg | 256 lb116.1 kg |
| Weighted Neutral Grip Pull Up | 17 lb7.7 kg | 37 lb17 kg | 65 lb29.3 kg | 99 lb44.7 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 Neutral Grip Pull Up | 18 lb8.2 kg | 40 lb18 kg | 68 lb31 kg | 104 lb47.3 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 Neutral Grip Pull Up | 19 lb8.6 kg | 42 lb19 kg | 72 lb32.8 kg | 110 lb50 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 Neutral Grip Pull Up | 20 lb9.1 kg | 44 lb20 kg | 76 lb34.5 kg | 116 lb52.6 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 Neutral Grip Pull Up | 21 lb9.5 kg | 46 lb21 kg | 80 lb36.2 kg | 122 lb55.3 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 Neutral Grip Pull Up | 22 lb10 kg | 48 lb22 kg | 84 lb37.9 kg | 128 lb57.9 kg | |
| 230 lb104.3 kg | Bent-Over Row | 141 lb64 kg | 184 lb83.5 kg | 248 lb112.5 kg | 313 lb142 kg |
| Weighted Neutral Grip Pull Up | 23 lb10.4 kg | 51 lb22.9 kg | 87 lb39.6 kg | 133 lb60.5 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 Neutral Grip Pull Up | 24 lb10.9 kg | 53 lb24 kg | 91 lb41.4 kg | 139 lb63.2 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 Neutral Grip Pull Up | 25 lb11.3 kg | 55 lb24.9 kg | 95 lb43.1 kg | 145 lb65.8 kg | |
| 260 lb117.9 kg | Bent-Over Row | 153 lb69.4 kg | 200 lb90.7 kg | 269 lb122 kg | 340 lb154.2 kg |
| Weighted Neutral Grip Pull Up | 26 lb11.8 kg | 57 lb25.9 kg | 99 lb44.8 kg | 151 lb68.4 kg | |
| 270 lb122.5 kg | Bent-Over Row | 157 lb71.2 kg | 205 lb93 kg | 276 lb125.2 kg | 349 lb158.3 kg |
| Weighted Neutral Grip Pull Up | 27 lb12.3 kg | 59 lb27 kg | 103 lb46.6 kg | 157 lb71.1 kg | |
| 280 lb127 kg | Bent-Over Row | 161 lb73 kg | 210 lb95.3 kg | 282 lb127.9 kg | 357 lb161.9 kg |
| Weighted Neutral Grip Pull Up | 28 lb12.7 kg | 62 lb27.9 kg | 106 lb48.3 kg | 162 lb73.7 kg | |
| 290 lb131.5 kg | Bent-Over Row | 164 lb74.4 kg | 215 lb97.5 kg | 289 lb131.1 kg | 366 lb166 kg |
| Weighted Neutral Grip Pull Up | 29 lb13.2 kg | 64 lb28.9 kg | 110 lb50 kg | 168 lb76.3 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 Neutral Grip Pull Up | 30 lb13.6 kg | 66 lb29.9 kg | 114 lb51.7 kg | 174 lb78.9 kg |
Women’s Bent-Over Row vs Weighted Neutral Grip 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 Neutral Grip Pull Up | 4 lb1.8 kg | 10 lb4.5 kg | 20 lb9.1 kg | 34 lb15.4 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 Neutral Grip Pull Up | 4 lb2 kg | 11 lb5 kg | 22 lb10 kg | 37 lb17 kg | |
| 120 lb54.4 kg | Bent-Over Row | 72 lb32.7 kg | 97 lb44 kg | 129 lb58.5 kg | 162 lb73.5 kg |
| Weighted Neutral Grip Pull Up | 5 lb2.2 kg | 12 lb5.4 kg | 24 lb10.9 kg | 41 lb18.5 kg | |
| 130 lb59 kg | Bent-Over Row | 75 lb34 kg | 103 lb46.7 kg | 136 lb61.7 kg | 171 lb77.6 kg |
| Weighted Neutral Grip Pull Up | 5 lb2.4 kg | 13 lb5.9 kg | 26 lb11.8 kg | 44 lb20.1 kg | |
| 140 lb63.5 kg | Bent-Over Row | 79 lb35.8 kg | 108 lb49 kg | 143 lb64.9 kg | 180 lb81.6 kg |
| Weighted Neutral Grip Pull Up | 6 lb2.5 kg | 14 lb6.4 kg | 28 lb12.7 kg | 48 lb21.6 kg | |
| 150 lb68 kg | Bent-Over Row | 83 lb37.6 kg | 113 lb51.3 kg | 150 lb68 kg | 188 lb85.3 kg |
| Weighted Neutral Grip Pull Up | 6 lb2.7 kg | 15 lb6.8 kg | 30 lb13.6 kg | 51 lb23.1 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 Neutral Grip Pull Up | 6 lb2.9 kg | 16 lb7.3 kg | 32 lb14.5 kg | 54 lb24.7 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 Neutral Grip Pull Up | 7 lb3.1 kg | 17 lb7.7 kg | 34 lb15.4 kg | 58 lb26.2 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 Neutral Grip Pull Up | 7 lb3.3 kg | 18 lb8.2 kg | 36 lb16.3 kg | 61 lb27.7 kg | |
| 190 lb86.2 kg | Bent-Over Row | 97 lb44 kg | 132 lb59.9 kg | 176 lb79.8 kg | 220 lb99.8 kg |
| Weighted Neutral Grip Pull Up | 8 lb3.4 kg | 19 lb8.6 kg | 38 lb17.2 kg | 65 lb29.3 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 Neutral Grip Pull Up | 8 lb3.6 kg | 20 lb9.1 kg | 40 lb18.1 kg | 68 lb30.8 kg | |
| 210 lb95.3 kg | Bent-Over Row | 104 lb47.2 kg | 141 lb64 kg | 188 lb85.3 kg | 235 lb106.6 kg |
| Weighted Neutral Grip Pull Up | 8 lb3.8 kg | 21 lb9.5 kg | 42 lb19.1 kg | 71 lb32.4 kg | |
| 220 lb99.8 kg | Bent-Over Row | 107 lb48.5 kg | 146 lb66.2 kg | 194 lb88 kg | 243 lb110.2 kg |
| Weighted Neutral Grip Pull Up | 9 lb4 kg | 22 lb10 kg | 44 lb20 kg | 75 lb33.9 kg | |
| 230 lb104.3 kg | Bent-Over Row | 110 lb49.9 kg | 150 lb68 kg | 199 lb90.3 kg | 250 lb113.4 kg |
| Weighted Neutral Grip Pull Up | 9 lb4.2 kg | 23 lb10.4 kg | 46 lb20.9 kg | 78 lb35.5 kg | |
| 240 lb108.9 kg | Bent-Over Row | 114 lb51.7 kg | 155 lb70.3 kg | 205 lb93 kg | 257 lb116.6 kg |
| Weighted Neutral Grip Pull Up | 10 lb4.4 kg | 24 lb10.9 kg | 48 lb21.8 kg | 82 lb37 kg |
How Your Bent Over Row vs Weighted Neutral Grip Pull Up 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
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 Neutral Grip 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
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 weighted neutral grip pull up strength level
The individual Weighted Neutral Grip 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
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 weighted neutral grip 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. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Bent Over Row and Weighted Neutral Grip 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.
Across 120–300 lb bodyweight, the Elite gap changes from 60.5 to 90.7 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Neutral Grip Pull Up standard minus the Bent-Over Row standard: zero means equal, above zero means the Weighted Neutral Grip 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 Neutral Grip 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.
Across 100–240 lb bodyweight, the Elite gap changes from 49.5 to 79.6 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Neutral Grip Pull Up standard minus the Bent-Over Row standard: zero means equal, above zero means the Weighted Neutral Grip 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 Neutral Grip Pull Up Exercises Used by This Calculator
Compare like-for-like attempts by keeping the barbell bent-over row and weighted neutral grip pull up setup consistent with their individual rules. Use strict, repeatable Bent Over Row and Weighted Neutral Grip 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 Neutral Grip Pull Up setup and load convention
The entered weight for strict Weighted Neutral Grip Pull Up. Valid Weighted Neutral Grip Pull Up reps. Pull from dead hang until the chin clears the handles or an equivalent strict top standard is reached, then lower under control and finish with a valid rep returns to a controlled dead hang before the next rep. 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 Neutral Grip 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 Neutral Grip Pull Up — View the individual Weighted Neutral Grip Pull Up 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.
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- Ring Chin Up Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.