Bench vs Bent Over Row Strength Standards

Barbell Bench Press vs Bent Over Row Strength Standards

The paired standards below show what the bench press and barbell bent-over row 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 Bench Press / Bent-Over Row in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Bench Press vs Bent-Over Row 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 Bench Press vs Bent-Over Row 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 Barbell Bench Press vs Bent Over Row 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

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 Bench Press and Bent-Over Row 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 bench press strength level

The bench press rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.

3. Find the barbell bent-over row strength level

The barbell bent-over row rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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.

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.

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 Barbell Bench Press and Bent Over Row Standards Differ

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

How Women’s Barbell Bench Press and Bent Over Row Standards Differ

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

Barbell Bench Press and Bent Over Row Exercises Used by This Calculator

Valid results depend on using the specified bench press and barbell bent-over row technique and load convention. Use strict, repeatable Barbell Bench Press and Bent Over Row 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 a paused competition-style barbell bench press

Lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. Enter the total barbell weight. Do not enter a touch-and-go, assisted, partial, Smith-machine, dumbbell, incline, decline, equipped, or bench-shirt result.

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.

Enter one recent Barbell Bench Press result and one recent Bent Over Row result

First lift: total barbell weight and 1–12 strict reps. Second lift: total barbell 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.
• Axle Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Bench Pull — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Rear Delt Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Reverse Grip Bent Over Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Seal Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.