Bench vs Smith Machine Bent Over Row Strength Standards
Compare your bench press and smith machine bent over row against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare 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, the lifter must pull the bar toward the specified trunk contact or near-contact point, then lower under control to full arm extension. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs Smith Machine Bent Over Row Strength Standards
These bodyweight tables place the bench press and smith machine bent over row targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Bench Press / Smith Machine Bent Over Row, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Bench Press vs Smith Machine 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.
| 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 |
| Smith Machine Bent Over Row | 70 lb31.8 kg | 101 lb45.8 kg | 137 lb62.1 kg | 174 lb78.9 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Smith Machine Bent Over Row | 74 lb33.6 kg | 106 lb48.1 kg | 144 lb65.3 kg | 183 lb83 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| Smith Machine Bent Over Row | 78 lb35.4 kg | 112 lb50.8 kg | 152 lb68.9 kg | 193 lb87.5 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Smith Machine Bent Over Row | 81 lb36.7 kg | 117 lb53.1 kg | 159 lb72.1 kg | 202 lb91.6 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Smith Machine Bent Over Row | 85 lb38.6 kg | 122 lb55.3 kg | 166 lb75.3 kg | 210 lb95.3 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| Smith Machine Bent Over Row | 88 lb39.9 kg | 127 lb57.6 kg | 173 lb78.5 kg | 219 lb99.3 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| Smith Machine Bent Over Row | 92 lb41.7 kg | 132 lb59.9 kg | 179 lb81.2 kg | 228 lb103.4 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Smith Machine Bent Over Row | 95 lb43.1 kg | 137 lb62.1 kg | 186 lb84.4 kg | 236 lb107 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| Smith Machine Bent Over Row | 98 lb44.5 kg | 142 lb64.4 kg | 192 lb87.1 kg | 244 lb110.7 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| Smith Machine Bent Over Row | 102 lb46.3 kg | 146 lb66.2 kg | 199 lb90.3 kg | 252 lb114.3 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| Smith Machine Bent Over Row | 105 lb47.6 kg | 151 lb68.5 kg | 205 lb93 kg | 260 lb117.9 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| Smith Machine Bent Over Row | 108 lb49 kg | 156 lb70.8 kg | 211 lb95.7 kg | 268 lb121.6 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| Smith Machine Bent Over Row | 111 lb50.3 kg | 160 lb72.6 kg | 217 lb98.4 kg | 276 lb125.2 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Smith Machine Bent Over Row | 114 lb51.7 kg | 165 lb74.8 kg | 223 lb101.2 kg | 283 lb128.4 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| Smith Machine Bent Over Row | 117 lb53.1 kg | 169 lb76.7 kg | 229 lb103.9 kg | 291 lb132 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| Smith Machine Bent Over Row | 120 lb54.4 kg | 173 lb78.5 kg | 235 lb106.6 kg | 298 lb135.2 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Smith Machine Bent Over Row | 123 lb55.8 kg | 177 lb80.3 kg | 241 lb109.3 kg | 306 lb138.8 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| Smith Machine Bent Over Row | 126 lb57.2 kg | 182 lb82.6 kg | 247 lb112 kg | 313 lb142 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Smith Machine Bent Over Row | 129 lb58.5 kg | 186 lb84.4 kg | 252 lb114.3 kg | 320 lb145.1 kg |
Women’s Bench Press vs Smith Machine 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.
| 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 |
| Smith Machine Bent Over Row | 37 lb16.8 kg | 55 lb24.9 kg | 78 lb35.4 kg | 101 lb45.8 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| Smith Machine Bent Over Row | 39 lb17.7 kg | 59 lb26.8 kg | 83 lb37.6 kg | 107 lb48.5 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| Smith Machine Bent Over Row | 41 lb18.6 kg | 62 lb28.1 kg | 88 lb39.9 kg | 114 lb51.7 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Smith Machine Bent Over Row | 44 lb20 kg | 65 lb29.5 kg | 93 lb42.2 kg | 120 lb54.4 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Smith Machine Bent Over Row | 46 lb20.9 kg | 69 lb31.3 kg | 97 lb44 kg | 126 lb57.2 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Smith Machine Bent Over Row | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 132 lb59.9 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| Smith Machine Bent Over Row | 50 lb22.7 kg | 75 lb34 kg | 106 lb48.1 kg | 138 lb62.6 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| Smith Machine Bent Over Row | 52 lb23.6 kg | 78 lb35.4 kg | 111 lb50.3 kg | 143 lb64.9 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Smith Machine Bent Over Row | 54 lb24.5 kg | 81 lb36.7 kg | 115 lb52.2 kg | 149 lb67.6 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| Smith Machine Bent Over Row | 56 lb25.4 kg | 84 lb38.1 kg | 119 lb54 kg | 155 lb70.3 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Smith Machine Bent Over Row | 58 lb26.3 kg | 87 lb39.5 kg | 124 lb56.2 kg | 160 lb72.6 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Smith Machine Bent Over Row | 60 lb27.2 kg | 90 lb40.8 kg | 128 lb58.1 kg | 165 lb74.8 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Smith Machine Bent Over Row | 62 lb28.1 kg | 93 lb42.2 kg | 132 lb59.9 kg | 170 lb77.1 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| Smith Machine Bent Over Row | 64 lb29 kg | 96 lb43.5 kg | 136 lb61.7 kg | 176 lb79.8 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Smith Machine Bent Over Row | 66 lb29.9 kg | 98 lb44.5 kg | 140 lb63.5 kg | 181 lb82.1 kg |
How Your Barbell Bench Press vs Smith Machine 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
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)
Use recent Bench Press and Smith Machine 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
For bench press, 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 heavier lifters are expected to press more total barbell weight without requiring strength to increase pound for pound.
3. Find the smith machine bent over row strength level
The smith machine 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 lift more 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 becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
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 smith machine bent over 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Barbell Bench Press and Smith Machine Bent Over 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.
39.5 → 73.1 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Bent Over Row standard minus the Bench Press standard: zero means equal, above zero means the Smith Machine 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Bench Press and Smith Machine Bent Over 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.
Across 100–240 lb bodyweight, the Elite gap changes from 20 to 35.8 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Bent Over Row standard minus the Bench Press standard: zero means equal, above zero means the Smith Machine 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Bench Press and Smith Machine Bent Over Row Exercises Used by This Calculator
Valid results depend on using the specified bench press and smith machine bent over row technique and load convention. Use strict, repeatable Barbell Bench Press and Smith Machine 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 Smith Machine Bent Over Row setup and load convention
The entered weight for strict Smith Machine Bent Over Row. Valid Smith Machine Bent Over Row reps. The lifter must pull the bar toward the approved trunk contact or near-contact point, then lower under control to full arm extension. A valid finish requires controlled top row position without excessive trunk heave, shrug-only motion, or bar-hook contact. 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 Smith Machine Bent Over Row result
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
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