Bench vs Low Row Strength Standards

Barbell Bench Press vs Low Row Strength Standards

The paired standards below show what the bench press and low 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 / Low Row in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Bench Press vs Low 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 Low 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 Low Row 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)

For the most useful Barbell Bench Press vs Low Row comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less 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.

The target rises more slowly than bodyweight so heavier lifters are expected to press more total barbell weight without requiring strength to increase pound for pound.

3. Find the low row strength level

The standards use the sex-specific effective-resistance thresholds from the individual Low Row 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.

The target rises more slowly than bodyweight so larger lifters are expected to row more resistance without requiring strength to increase pound for pound.

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.

Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.

How Men’s Barbell Bench Press and Low Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Low Row standard minus the Bench Press standard: zero means equal, above zero means the Low 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 Low Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Low Row standard minus the Bench Press standard: zero means equal, above zero means the Low 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 Low Row Exercises Used by This Calculator

For a useful comparison, perform a strict bench press and a strict low row using the setup and load rules below. Use strict, repeatable Barbell Bench Press and Low 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 Low Row setup and load convention

The effective total station resistance used for the two-hand low row. Strict two-hand low row reps. Pull both handles from controlled reach to the same waist, lower-rib, or lower-abdomen finish while keeping body position stable and avoiding layback, pad bounce, leg drive, shrug-only reps, or curl-dominant reps. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.

Enter one recent Barbell Bench Press result and one recent Low Row result

First lift: total barbell weight and 1–12 strict reps. Second lift: effective total station resistance and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Low Row — View the individual Low Row standards and next strength-level target.
• Machine Seated Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Seated Cable Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Plate Loaded Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Chest Supported 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.