Barbell Rear Delt Row vs Pendlay Row Strength Standards
Compare your barbell rear delt row and Pendlay row against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Use each exercise's canonical input: Weight used for Barbell Rear Delt Row and Total barbell weight for Pendlay Row. Use the entered weight for strict Barbell Rear Delt Row and a strict Pendlay row from a complete floor reset on every rep. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Rear Delt Row vs Pendlay Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell rear delt row and Pendlay 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 rear delt row and Pendlay 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 Barbell Rear Delt Row / Pendlay 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 Barbell Rear Delt Row vs Pendlay Row Standards
How to read the table: The first number is Barbell Rear Delt Row; the second is Pendlay 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 | 25 / 63 lb 11.3 / 28.6 kg | 39 / 98 lb 17.7 / 44.5 kg | 59 / 133 lb 26.8 / 60.3 kg | 81 / 168 lb 36.7 / 76.2 kg |
| 130 lb 59 kg | 26 / 67 lb 11.8 / 30.4 kg | 41 / 103 lb 18.6 / 46.7 kg | 62 / 141 lb 28.1 / 64 kg | 85 / 177 lb 38.6 / 80.3 kg |
| 140 lb 63.5 kg | 28 / 70 lb 12.7 / 31.8 kg | 43 / 109 lb 19.5 / 49.4 kg | 65 / 148 lb 29.5 / 67.1 kg | 90 / 186 lb 40.8 / 84.4 kg |
| 150 lb 68 kg | 29 / 73 lb 13.2 / 33.1 kg | 45 / 114 lb 20.4 / 51.7 kg | 68 / 155 lb 30.8 / 70.3 kg | 94 / 195 lb 42.6 / 88.5 kg |
| 160 lb 72.6 kg | 30 / 77 lb 13.6 / 34.9 kg | 47 / 119 lb 21.3 / 54 kg | 71 / 161 lb 32.2 / 73 kg | 98 / 203 lb 44.5 / 92.1 kg |
| 170 lb 77.1 kg | 32 / 80 lb 14.5 / 36.3 kg | 49 / 123 lb 22.2 / 55.8 kg | 74 / 168 lb 33.6 / 76.2 kg | 102 / 212 lb 46.3 / 96.2 kg |
| 180 lb 81.6 kg | 33 / 83 lb 15 / 37.6 kg | 51 / 128 lb 23.1 / 58.1 kg | 77 / 175 lb 34.9 / 79.4 kg | 106 / 220 lb 48.1 / 99.8 kg |
| 190 lb 86.2 kg | 34 / 86 lb 15.4 / 39 kg | 53 / 133 lb 24 / 60.3 kg | 80 / 181 lb 36.3 / 82.1 kg | 110 / 228 lb 49.9 / 103.4 kg |
| 200 lb 90.7 kg | 35 / 89 lb 15.9 / 40.4 kg | 55 / 138 lb 24.9 / 62.6 kg | 83 / 187 lb 37.6 / 84.8 kg | 114 / 236 lb 51.7 / 107 kg |
| 210 lb 95.3 kg | 36 / 92 lb 16.3 / 41.7 kg | 57 / 142 lb 25.9 / 64.4 kg | 86 / 193 lb 39 / 87.5 kg | 118 / 244 lb 53.5 / 110.7 kg |
| 220 lb 99.8 kg | 37 / 95 lb 16.8 / 43.1 kg | 58 / 147 lb 26.3 / 66.7 kg | 88 / 200 lb 39.9 / 90.7 kg | 121 / 251 lb 54.9 / 113.9 kg |
| 230 lb 104.3 kg | 39 / 98 lb 17.7 / 44.5 kg | 60 / 151 lb 27.2 / 68.5 kg | 91 / 206 lb 41.3 / 93.4 kg | 125 / 259 lb 56.7 / 117.5 kg |
| 240 lb 108.9 kg | 40 / 100 lb 18.1 / 45.4 kg | 62 / 155 lb 28.1 / 70.3 kg | 93 / 212 lb 42.2 / 96.2 kg | 129 / 266 lb 58.5 / 120.7 kg |
| 250 lb 113.4 kg | 41 / 103 lb 18.6 / 46.7 kg | 64 / 160 lb 29 / 72.6 kg | 96 / 217 lb 43.5 / 98.4 kg | 132 / 274 lb 59.9 / 124.3 kg |
| 260 lb 117.9 kg | 42 / 106 lb 19.1 / 48.1 kg | 65 / 164 lb 29.5 / 74.4 kg | 99 / 223 lb 44.9 / 101.2 kg | 136 / 281 lb 61.7 / 127.5 kg |
| 270 lb 122.5 kg | 43 / 109 lb 19.5 / 49.4 kg | 67 / 168 lb 30.4 / 76.2 kg | 101 / 229 lb 45.8 / 103.9 kg | 139 / 288 lb 63 / 130.6 kg |
| 280 lb 127 kg | 44 / 111 lb 20 / 50.3 kg | 69 / 172 lb 31.3 / 78 kg | 104 / 234 lb 47.2 / 106.1 kg | 142 / 295 lb 64.4 / 133.8 kg |
| 290 lb 131.5 kg | 45 / 114 lb 20.4 / 51.7 kg | 70 / 176 lb 31.8 / 79.8 kg | 106 / 240 lb 48.1 / 108.9 kg | 146 / 302 lb 66.2 / 137 kg |
| 300 lb 136.1 kg | 46 / 117 lb 20.9 / 53.1 kg | 72 / 180 lb 32.7 / 81.6 kg | 108 / 245 lb 49 / 111.1 kg | 149 / 309 lb 67.6 / 140.2 kg |
Women’s Barbell Rear Delt Row vs Pendlay Row Standards
How to read the table: The first number is Barbell Rear Delt Row; the second is Pendlay 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 | 13 / 40 lb 5.9 / 18.1 kg | 21 / 63 lb 9.5 / 28.6 kg | 34 / 86 lb 15.4 / 39 kg | 47 / 109 lb 21.3 / 49.4 kg |
| 110 lb 49.9 kg | 14 / 43 lb 6.4 / 19.5 kg | 22 / 67 lb 10 / 30.4 kg | 36 / 92 lb 16.3 / 41.7 kg | 50 / 116 lb 22.7 / 52.6 kg |
| 120 lb 54.4 kg | 15 / 46 lb 6.8 / 20.9 kg | 23 / 72 lb 10.4 / 32.7 kg | 38 / 97 lb 17.2 / 44 kg | 53 / 123 lb 24 / 55.8 kg |
| 130 lb 59 kg | 15 / 48 lb 6.8 / 21.8 kg | 25 / 75 lb 11.3 / 34 kg | 40 / 103 lb 18.1 / 46.7 kg | 55 / 130 lb 24.9 / 59 kg |
| 140 lb 63.5 kg | 16 / 51 lb 7.3 / 23.1 kg | 26 / 79 lb 11.8 / 35.8 kg | 42 / 108 lb 19.1 / 49 kg | 58 / 137 lb 26.3 / 62.1 kg |
| 150 lb 68 kg | 17 / 53 lb 7.7 / 24 kg | 27 / 83 lb 12.2 / 37.6 kg | 44 / 113 lb 20 / 51.3 kg | 61 / 143 lb 27.7 / 64.9 kg |
| 160 lb 72.6 kg | 18 / 55 lb 8.2 / 24.9 kg | 28 / 87 lb 12.7 / 39.5 kg | 46 / 118 lb 20.9 / 53.5 kg | 64 / 149 lb 29 / 67.6 kg |
| 170 lb 77.1 kg | 18 / 58 lb 8.2 / 26.3 kg | 29 / 90 lb 13.2 / 40.8 kg | 48 / 123 lb 21.8 / 55.8 kg | 66 / 155 lb 29.9 / 70.3 kg |
| 180 lb 81.6 kg | 19 / 60 lb 8.6 / 27.2 kg | 30 / 94 lb 13.6 / 42.6 kg | 50 / 128 lb 22.7 / 58.1 kg | 69 / 161 lb 31.3 / 73 kg |
| 190 lb 86.2 kg | 20 / 62 lb 9.1 / 28.1 kg | 32 / 97 lb 14.5 / 44 kg | 52 / 132 lb 23.6 / 59.9 kg | 71 / 167 lb 32.2 / 75.7 kg |
| 200 lb 90.7 kg | 21 / 64 lb 9.5 / 29 kg | 33 / 101 lb 15 / 45.8 kg | 53 / 137 lb 24 / 62.1 kg | 74 / 173 lb 33.6 / 78.5 kg |
| 210 lb 95.3 kg | 21 / 66 lb 9.5 / 29.9 kg | 34 / 104 lb 15.4 / 47.2 kg | 55 / 141 lb 24.9 / 64 kg | 76 / 179 lb 34.5 / 81.2 kg |
| 220 lb 99.8 kg | 22 / 68 lb 10 / 30.8 kg | 35 / 107 lb 15.9 / 48.5 kg | 57 / 146 lb 25.9 / 66.2 kg | 79 / 185 lb 35.8 / 83.9 kg |
| 230 lb 104.3 kg | 23 / 70 lb 10.4 / 31.8 kg | 36 / 110 lb 16.3 / 49.9 kg | 59 / 150 lb 26.8 / 68 kg | 81 / 190 lb 36.7 / 86.2 kg |
| 240 lb 108.9 kg | 23 / 73 lb 10.4 / 33.1 kg | 37 / 114 lb 16.8 / 51.7 kg | 60 / 155 lb 27.2 / 70.3 kg | 83 / 196 lb 37.6 / 88.9 kg |
How Your Barbell Rear Delt Row vs Pendlay 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 rear delt row strength level
The standards use the sex-specific thresholds from the individual Barbell Rear Delt 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.
3. Find the Pendlay row strength level
The Pendlay row standards use the exercise-specific targets 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 heavier lifters are expected to row more total barbell weight 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 barbell rear delt row | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the Pendlay row | Adjust Pendlay row targets to exact bodyweight with the 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 Barbell Rear Delt Row and Pendlay 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 Pendlay row standard is higher; below zero means the barbell rear delt 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.
39.5 → 72.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Pendlay row standard minus the barbell rear delt row standard. A plus sign means the Pendlay row standard is higher. A minus sign means the barbell rear delt row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +38 lb +17.3 kg | +59 lb +26.8 kg | +74 lb +33.5 kg | +87 lb +39.5 kg |
| 130 lb 59 kg | +41 lb +18.6 kg | +62 lb +28.1 kg | +79 lb +35.9 kg | +92 lb +41.7 kg |
| 140 lb 63.5 kg | +42 lb +19.1 kg | +66 lb +29.9 kg | +83 lb +37.6 kg | +96 lb +43.6 kg |
| 150 lb 68 kg | +44 lb +19.9 kg | +69 lb +31.3 kg | +87 lb +39.5 kg | +101 lb +45.9 kg |
| 160 lb 72.6 kg | +47 lb +21.3 kg | +72 lb +32.7 kg | +90 lb +40.8 kg | +105 lb +47.6 kg |
| 170 lb 77.1 kg | +48 lb +21.8 kg | +74 lb +33.6 kg | +94 lb +42.6 kg | +110 lb +49.9 kg |
| 180 lb 81.6 kg | +50 lb +22.6 kg | +77 lb +35 kg | +98 lb +44.5 kg | +114 lb +51.7 kg |
| 190 lb 86.2 kg | +52 lb +23.6 kg | +80 lb +36.3 kg | +101 lb +45.8 kg | +118 lb +53.5 kg |
| 200 lb 90.7 kg | +54 lb +24.5 kg | +83 lb +37.7 kg | +104 lb +47.2 kg | +122 lb +55.3 kg |
| 210 lb 95.3 kg | +56 lb +25.4 kg | +85 lb +38.5 kg | +107 lb +48.5 kg | +126 lb +57.2 kg |
| 220 lb 99.8 kg | +58 lb +26.3 kg | +89 lb +40.4 kg | +112 lb +50.8 kg | +130 lb +59 kg |
| 230 lb 104.3 kg | +59 lb +26.8 kg | +91 lb +41.3 kg | +115 lb +52.1 kg | +134 lb +60.8 kg |
| 240 lb 108.9 kg | +60 lb +27.3 kg | +93 lb +42.2 kg | +119 lb +54 kg | +137 lb +62.2 kg |
| 250 lb 113.4 kg | +62 lb +28.1 kg | +96 lb +43.6 kg | +121 lb +54.9 kg | +142 lb +64.4 kg |
| 260 lb 117.9 kg | +64 lb +29 kg | +99 lb +44.9 kg | +124 lb +56.3 kg | +145 lb +65.8 kg |
| 270 lb 122.5 kg | +66 lb +29.9 kg | +101 lb +45.8 kg | +128 lb +58.1 kg | +149 lb +67.6 kg |
| 280 lb 127 kg | +67 lb +30.3 kg | +103 lb +46.7 kg | +130 lb +58.9 kg | +153 lb +69.4 kg |
| 290 lb 131.5 kg | +69 lb +31.3 kg | +106 lb +48 kg | +134 lb +60.8 kg | +156 lb +70.8 kg |
| 300 lb 136.1 kg | +71 lb +32.2 kg | +108 lb +48.9 kg | +137 lb +62.1 kg | +160 lb +72.6 kg |
How Women’s Barbell Rear Delt Row and Pendlay 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.
28.1 → 51.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Pendlay row standard minus the barbell rear delt row standard. A plus sign means the Pendlay row standard is higher. A minus sign means the barbell rear delt row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +27 lb +12.2 kg | +42 lb +19.1 kg | +52 lb +23.6 kg | +62 lb +28.1 kg |
| 110 lb 49.9 kg | +29 lb +13.1 kg | +45 lb +20.4 kg | +56 lb +25.4 kg | +66 lb +29.9 kg |
| 120 lb 54.4 kg | +31 lb +14.1 kg | +49 lb +22.3 kg | +59 lb +26.8 kg | +70 lb +31.8 kg |
| 130 lb 59 kg | +33 lb +15 kg | +50 lb +22.7 kg | +63 lb +28.6 kg | +75 lb +34.1 kg |
| 140 lb 63.5 kg | +35 lb +15.8 kg | +53 lb +24 kg | +66 lb +29.9 kg | +79 lb +35.8 kg |
| 150 lb 68 kg | +36 lb +16.3 kg | +56 lb +25.4 kg | +69 lb +31.3 kg | +82 lb +37.2 kg |
| 160 lb 72.6 kg | +37 lb +16.7 kg | +59 lb +26.8 kg | +72 lb +32.6 kg | +85 lb +38.6 kg |
| 170 lb 77.1 kg | +40 lb +18.1 kg | +61 lb +27.6 kg | +75 lb +34 kg | +89 lb +40.4 kg |
| 180 lb 81.6 kg | +41 lb +18.6 kg | +64 lb +29 kg | +78 lb +35.4 kg | +92 lb +41.7 kg |
| 190 lb 86.2 kg | +42 lb +19 kg | +65 lb +29.5 kg | +80 lb +36.3 kg | +96 lb +43.5 kg |
| 200 lb 90.7 kg | +43 lb +19.5 kg | +68 lb +30.8 kg | +84 lb +38.1 kg | +99 lb +44.9 kg |
| 210 lb 95.3 kg | +45 lb +20.4 kg | +70 lb +31.8 kg | +86 lb +39.1 kg | +103 lb +46.7 kg |
| 220 lb 99.8 kg | +46 lb +20.8 kg | +72 lb +32.6 kg | +89 lb +40.3 kg | +106 lb +48.1 kg |
| 230 lb 104.3 kg | +47 lb +21.4 kg | +74 lb +33.6 kg | +91 lb +41.2 kg | +109 lb +49.5 kg |
| 240 lb 108.9 kg | +50 lb +22.7 kg | +77 lb +34.9 kg | +95 lb +43.1 kg | +113 lb +51.3 kg |
Barbell Rear Delt Row and Pendlay Row Exercises Used by This Calculator
This calculator uses a strict barbell rear delt row test and a strict dead-stop Pendlay row. Use strict canonical Barbell Rear Delt Row and Pendlay Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Barbell Rear Delt Row setup and load convention
the entered weight for strict Barbell Rear Delt Row valid Barbell Rear Delt Row reps row the bar toward the upper chest or rear-delt target with elbows flared, then lower under control without trunk heave and finish with a valid rep reaches the same upper-row target with shoulder blades controlled and returns to the start range Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Reset the bar on the floor before every Pendlay row
Keep the torso fixed near parallel to the floor, begin every rep from a motionless floor reset, pull the bar to the lower chest or upper abdomen, and return it under control. Do not enter a touch-and-go, Yates, conventional bent-over, chest-supported, machine, partial, bounced, or hip-driven row.
Enter one recent Barbell Rear Delt Row result and one recent Pendlay Row result
Use each exercise’s canonical input: Weight used for Barbell Rear Delt Row and Total barbell weight for Pendlay Row.
Related Tools
- Barbell Rear Delt Row — View the individual Barbell Rear Delt Row standards and next strength-level target.
- Pendlay Row — View the individual Pendlay Row standards and next strength-level target.
- Barbell Bent-Over 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.
- Yates Bent Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Rear Delt Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.