Bench vs Plate Loaded High Row Strength Standards
Compare your bench press and plate loaded high row against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review 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, lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. For the second exercise, pull the high-row handles through the intended path without torso heave, shortened stretch, one-side leading, pulldown substitution, low-row substitution, or per-side entry inflation. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs Plate Loaded High Row Strength Standards
Use these tables to compare the estimated one-rep max required for the bench press and plate loaded high row 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 Bench Press / Plate Loaded High Row, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Bench Press vs Plate Loaded High 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Bench Press | 151 lb68.5 kg | 188 lb85.3 kg | 225 lb102.1 kg | 261 lb118.4 kg |
| Plate Loaded High Row | 76 lb34.5 kg | 109 lb49.4 kg | 147 lb66.7 kg | 189 lb85.7 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Plate Loaded High Row | 80 lb36.3 kg | 115 lb52.2 kg | 155 lb70.3 kg | 200 lb90.7 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| Plate Loaded High Row | 84 lb38.1 kg | 121 lb54.9 kg | 163 lb73.9 kg | 210 lb95.3 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Plate Loaded High Row | 88 lb39.9 kg | 126 lb57.2 kg | 171 lb77.6 kg | 220 lb99.8 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Plate Loaded High Row | 92 lb41.7 kg | 132 lb59.9 kg | 178 lb80.7 kg | 229 lb103.9 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| Plate Loaded High Row | 96 lb43.5 kg | 137 lb62.1 kg | 186 lb84.4 kg | 239 lb108.4 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| Plate Loaded High Row | 99 lb44.9 kg | 143 lb64.9 kg | 193 lb87.5 kg | 248 lb112.5 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Plate Loaded High Row | 103 lb46.7 kg | 148 lb67.1 kg | 200 lb90.7 kg | 257 lb116.6 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| Plate Loaded High Row | 107 lb48.5 kg | 153 lb69.4 kg | 207 lb93.9 kg | 266 lb120.7 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| Plate Loaded High Row | 110 lb49.9 kg | 158 lb71.7 kg | 214 lb97.1 kg | 275 lb124.7 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| Plate Loaded High Row | 114 lb51.7 kg | 163 lb73.9 kg | 221 lb100.2 kg | 283 lb128.4 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| Plate Loaded High Row | 117 lb53.1 kg | 168 lb76.2 kg | 227 lb103 kg | 292 lb132.4 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| Plate Loaded High Row | 120 lb54.4 kg | 173 lb78.5 kg | 234 lb106.1 kg | 300 lb136.1 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Plate Loaded High Row | 124 lb56.2 kg | 178 lb80.7 kg | 240 lb108.9 kg | 309 lb140.2 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| Plate Loaded High Row | 127 lb57.6 kg | 182 lb82.6 kg | 247 lb112 kg | 317 lb143.8 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| Plate Loaded High Row | 130 lb59 kg | 187 lb84.8 kg | 253 lb114.8 kg | 325 lb147.4 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Plate Loaded High Row | 133 lb60.3 kg | 192 lb87.1 kg | 259 lb117.5 kg | 333 lb151 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| Plate Loaded High Row | 137 lb62.1 kg | 196 lb88.9 kg | 265 lb120.2 kg | 341 lb154.7 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Plate Loaded High Row | 140 lb63.5 kg | 201 lb91.2 kg | 271 lb122.9 kg | 348 lb157.9 kg |
Women’s Bench Press vs Plate Loaded High 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Bench Press | 69 lb31.3 kg | 88 lb39.9 kg | 114 lb51.7 kg | 145 lb65.8 kg |
| Plate Loaded High Row | 39 lb17.7 kg | 60 lb27.2 kg | 85 lb38.6 kg | 112 lb50.8 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| Plate Loaded High Row | 41 lb18.6 kg | 63 lb28.6 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| Plate Loaded High Row | 44 lb20 kg | 67 lb30.4 kg | 96 lb43.5 kg | 127 lb57.6 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Plate Loaded High Row | 46 lb20.9 kg | 71 lb32.2 kg | 101 lb45.8 kg | 134 lb60.8 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Plate Loaded High Row | 49 lb22.2 kg | 74 lb33.6 kg | 106 lb48.1 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Plate Loaded High Row | 51 lb23.1 kg | 78 lb35.4 kg | 111 lb50.3 kg | 147 lb66.7 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| Plate Loaded High Row | 53 lb24 kg | 81 lb36.7 kg | 116 lb52.6 kg | 153 lb69.4 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| Plate Loaded High Row | 55 lb24.9 kg | 85 lb38.6 kg | 121 lb54.9 kg | 160 lb72.6 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Plate Loaded High Row | 58 lb26.3 kg | 88 lb39.9 kg | 125 lb56.7 kg | 166 lb75.3 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| Plate Loaded High Row | 60 lb27.2 kg | 91 lb41.3 kg | 130 lb59 kg | 172 lb78 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Plate Loaded High Row | 62 lb28.1 kg | 94 lb42.6 kg | 134 lb60.8 kg | 178 lb80.7 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Plate Loaded High Row | 64 lb29 kg | 98 lb44.5 kg | 139 lb63 kg | 184 lb83.5 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Plate Loaded High Row | 66 lb29.9 kg | 101 lb45.8 kg | 143 lb64.9 kg | 190 lb86.2 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| Plate Loaded High Row | 68 lb30.8 kg | 104 lb47.2 kg | 148 lb67.1 kg | 195 lb88.5 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Plate Loaded High Row | 70 lb31.8 kg | 107 lb48.5 kg | 152 lb68.9 kg | 201 lb91.2 kg |
How Your Barbell Bench Press vs Plate Loaded High Row Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Barbell Bench Press vs Plate Loaded High Row 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 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the plate loaded high row strength level
The plate loaded high 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 lift more without requiring strength to increase pound for pound.
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.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 bench press | Adjust bench press targets to exact bodyweight with the two-thirds rule. |
| Rate the plate loaded high row | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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 view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Barbell Bench Press and Plate Loaded High Row Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 32.7 kg at 120 lb and 60.3 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Plate Loaded High Row standard minus the Bench Press standard: zero means equal, above zero means the Plate Loaded High 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Bench Press and Plate Loaded High Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 15 kg at 100 lb and 26.7 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Plate Loaded High Row standard minus the Bench Press standard: zero means equal, above zero means the Plate Loaded High 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Bench Press and Plate Loaded High Row Exercises Used by This Calculator
Compare like-for-like attempts by keeping the bench press and plate loaded high row setup consistent with their individual rules. Use strict, repeatable Barbell Bench Press and Plate Loaded High 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 Plate Loaded High Row setup and load convention
The total active plate-loaded machine resistance used for the bilateral high row. Valid high-row machine reps. Pull the high-row handles through the intended path without torso heave, shortened stretch, one-side leading, pulldown substitution, low-row substitution, or per-side entry inflation. 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 Plate Loaded High Row 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
- Plate Loaded High Row — View the individual Plate Loaded High Row standards and next strength-level target.
- Plate Loaded Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Low Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Seated Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Lat Pulldown (Strict) — 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.