Bent Over Row Strength Standards Calculator
Compare your Barbell Bent-Over Row strength with Endura's strength standards for men and women at your bodyweight. A useful benchmark for a good one-rep max is our Intermediate standard: approximately 162 lb at 190 lb for a man and 113 lb at 150 lb for a woman.
How does your best lift compare? Enter your bodyweight, the exact exercise weight accepted by this calculator, and the reps you completed below. The calculator estimates your one-rep max and shows your strength level for your bodyweight. Use the exercise-specific approved repetition convention.
The calculator compares that estimated one-rep max with the Barbell Bent-Over Row standards for your sex at your bodyweight. It preserves the calculator's existing equations, thresholds, and input meanings; the benchmark is a comparison target, not a working-set prescription.
What Is a Good Weight for Barbell Bent-Over Row?
A useful Endura benchmark for Barbell Bent-Over Row is the Intermediate level. At the reference bodyweights used by this model, Intermediate begins around 162 lb for a 190 lb man and 113 lb for a 150 lb woman. These are estimated one-rep-max comparison targets, not universal starting weights or measured population averages.
Enter the exact exercise weight accepted by this calculator. Keep the same convention when comparing sets. Use the exercise-specific approved repetition convention. Enter your bodyweight, exact exercise weight, and valid reps to see how your set compares with the bodyweight-adjusted standards and the next target.
Your Barbell Bent-Over Row (Raw) result compares your estimated one-rep max with strength targets adjusted for your sex and exact bodyweight. The result is still specific to Barbell Bent-Over Row (Raw); it should not be treated as a rating for a nearby exercise.
A heavier lifter receives higher target loads, but those targets do not rise pound-for-pound with bodyweight. This is why the calculator uses your exact bodyweight instead of assigning every lifter’s tier from one fixed bodyweight ratio.
Barbell Bent-Over Row Strength Standards
Use the men’s or women’s table and find the row closest to your bodyweight for a quick reference. For an exact result, enter your bodyweight, weight lifted, and reps into the calculator. It will estimate your one-rep max, identify your strength level, and show the next target to pursue.
Enter the total barbell weight and controlled repetitions from a dead hang to the lower ribs or upper abdomen. Keep the same near-parallel upper body angle, fully extend the arms, and avoid hip drive.
Endura built these standards from reviewed Barbell Bent-Over Row (Raw) targets and adjusts them for different bodyweights. They are practical benchmarks for this exact test—not population averages or standards for Pendlay Row.
Men — Barbell Bent-Over Row Standards
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| 120 lb | Under 91 lb | 91–118 lb | 119–160 lb | 161–202 lb | 203–244 lb | 245 lb+ |
| 130 lb | Under 96 lb | 96–125 lb | 126–169 lb | 170–213 lb | 214–258 lb | 259 lb+ |
| 140 lb | Under 101 lb | 101–131 lb | 132–178 lb | 179–224 lb | 225–271 lb | 272 lb+ |
| 150 lb | Under 106 lb | 106–137 lb | 138–186 lb | 187–235 lb | 236–283 lb | 284 lb+ |
| 160 lb | Under 111 lb | 111–143 lb | 144–194 lb | 195–245 lb | 246–296 lb | 297 lb+ |
| 170 lb | Under 115 lb | 115–149 lb | 150–202 lb | 203–255 lb | 256–308 lb | 309 lb+ |
| 180 lb | Under 120 lb | 120–155 lb | 156–210 lb | 211–265 lb | 266–320 lb | 321 lb+ |
| 190 lb | Under 124 lb | 124–161 lb | 162–218 lb | 219–275 lb | 276–332 lb | 333 lb+ |
| 200 lb | Under 128 lb | 128–167 lb | 168–226 lb | 227–285 lb | 286–344 lb | 345 lb+ |
| 210 lb | Under 133 lb | 133–172 lb | 173–233 lb | 234–294 lb | 295–355 lb | 356 lb+ |
| 220 lb | Under 137 lb | 137–178 lb | 179–240 lb | 241–303 lb | 304–366 lb | 367 lb+ |
| 230 lb | Under 141 lb | 141–183 lb | 184–248 lb | 249–312 lb | 313–377 lb | 378 lb+ |
| 240 lb | Under 145 lb | 145–188 lb | 189–255 lb | 256–322 lb | 323–388 lb | 389 lb+ |
| 250 lb | Under 149 lb | 149–194 lb | 195–262 lb | 263–330 lb | 331–399 lb | 400 lb+ |
| 260 lb | Under 153 lb | 153–199 lb | 200–269 lb | 270–339 lb | 340–409 lb | 410 lb+ |
Women — Barbell Bent-Over Row Standards
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| 100 lb | Under 63 lb | 63–85 lb | 86–113 lb | 114–142 lb | 143–171 lb | 172 lb+ |
| 110 lb | Under 67 lb | 67–91 lb | 92–121 lb | 122–152 lb | 153–182 lb | 183 lb+ |
| 120 lb | Under 72 lb | 72–96 lb | 97–128 lb | 129–161 lb | 162–193 lb | 194 lb+ |
| 130 lb | Under 75 lb | 75–102 lb | 103–135 lb | 136–170 lb | 171–204 lb | 205 lb+ |
| 140 lb | Under 79 lb | 79–107 lb | 108–142 lb | 143–179 lb | 180–214 lb | 215 lb+ |
| 150 lb | Under 83 lb | 83–112 lb | 113–149 lb | 150–187 lb | 188–224 lb | 225 lb+ |
| 160 lb | Under 87 lb | 87–117 lb | 118–156 lb | 157–195 lb | 196–234 lb | 235 lb+ |
| 170 lb | Under 90 lb | 90–122 lb | 123–162 lb | 163–203 lb | 204–244 lb | 245 lb+ |
| 180 lb | Under 94 lb | 94–127 lb | 128–168 lb | 169–211 lb | 212–253 lb | 254 lb+ |
| 190 lb | Under 97 lb | 97–131 lb | 132–175 lb | 176–219 lb | 220–262 lb | 263 lb+ |
| 200 lb | Under 101 lb | 101–136 lb | 137–181 lb | 182–227 lb | 228–272 lb | 273 lb+ |
| 210 lb | Under 104 lb | 104–140 lb | 141–187 lb | 188–234 lb | 235–281 lb | 282 lb+ |
| 220 lb | Under 107 lb | 107–145 lb | 146–193 lb | 194–242 lb | 243–289 lb | 290 lb+ |
How the Barbell Bent-Over Row Calculator Works
Enter your sex, bodyweight, weight lifted, and reps. The calculator estimates your one-rep max from the set, then compares that estimate with the Barbell Bent-Over Row (Raw) targets for your exact bodyweight. A one-rep entry uses the entered weight directly.
The bodyweight adjustment starts with reviewed targets for a 190 lb man and a 150 lb woman. For example, the men’s Advanced target is 187 lb at 150 lb bodyweight, 219 lb at 190 lb, and 249 lb at 230 lb. That is why the calculator needs your exact bodyweight instead of using one fixed bodyweight ratio for everyone.
Elite Barbell Bent-Over Row Strength Levels
Elite Barbell Bent-Over Row (Raw) strength means reaching the Elite target for your sex and exact bodyweight while following the calculator’s accepted testing rules. The target increases as bodyweight increases, but not pound-for-pound, so use the calculator for your exact Elite and Stretch targets.
| Sex | Bodyweight | Elite begins | Stretch begins |
|---|---|---|---|
| Men | 150 lb | 236 lb | 284 lb |
| Men | 190 lb | 276 lb | 333 lb |
| Men | 230 lb | 313 lb | 378 lb |
| Women | 120 lb | 162 lb | 194 lb |
| Women | 150 lb | 188 lb | 225 lb |
| Women | 180 lb | 212 lb | 254 lb |
Barbell Bent-Over Row Comparisons
Use these comparisons to see how your Barbell Bent-Over Row (Raw) strength carries over when the implement, starting position, or finish changes. Test each movement under its own rules so every result reflects the exercise you actually performed.
Compare the strength levels each calculator gives you instead of assuming the same weight means the same thing in different exercises. A meaningful gap can point you toward the part of the movement worth working on next.
| Compare with | What the comparison can show | How the test differs |
|---|---|---|
| Yates Bent Over Row | Compare a more upright upper body position with this strict bent-over row. | Yates Row uses a more upright upper body and its own exercise standard. |
| Pendlay Row (Raw) | Compare floor-reset rowing with your controlled hanging-start row. | Pendlay Row starts each repetition from the floor. |
| Dumbbell Bent-Over Row (Raw) | Compare dumbbell rowing with the barbell row. | Dumbbells allow each hand to move independently; follow that tool’s weight convention. |
| Chest Supported Row | Compare supported rowing with this unsupported hinge position. | Chest support reduces the demand of maintaining the unsupported upper body position. |
| Barbell Bench Pull | Compare a prone supported barbell pull with your standing bent-over row. | The bench supports your upper body during the barbell bench pull. |
Barbell Bent-Over Row Milestones and Next Targets
Your next Barbell Bent-Over Row (Raw) milestone is the next strength level above your current result. Enter your sex, bodyweight, total external weight on the barbell, and strict rows with the same upper body angle and full arm extension to see exactly how much estimated one-rep-max strength separates you from that level.
Use that gap as a concrete training target. Because your score is based on estimated one-rep-max strength, you can close it by rowing more total barbell weight while keeping the same upper body angle and range of motion, completing another controlled row from a dead hang without hip drive, or improving both. Recalculate after a strong set to see whether you reached the next level and, if not, exactly how much remains.
| Group | Reference bodyweight | Novice to Intermediate | Intermediate to Advanced | Advanced to Elite | Elite to Stretch |
|---|---|---|---|---|---|
| Men | 190 lb | +38 lb | +57 lb | +57 lb | +57 lb |
| Women | 150 lb | +30 lb | +37 lb | +38 lb | +37 lb |
Related Tools
Use these related calculators for context, not as substitutes for the Barbell Bent-Over Row (Raw) result. Each movement has its own execution rules and strength standards.
- Yates Bent Over Row — Compare a more upright upper body position with this strict bent-over row.
- Pendlay Row (Raw) — Compare floor-reset rowing with your controlled hanging-start row.
- Dumbbell Bent-Over Row (Raw) — Compare dumbbell rowing with the barbell row.
- Chest Supported Row — Compare supported rowing with this unsupported hinge position.
- Barbell Bench Pull — Compare a prone supported barbell pull with your standing bent-over row.
| Compare with | What the comparison can show | How the test differs |
|---|---|---|
| Yates Bent Over Row | Compare a more upright upper body position with this strict bent-over row. | Yates Row uses a more upright upper body and its own exercise standard. |
| Pendlay Row (Raw) | Compare floor-reset rowing with your controlled hanging-start row. | Pendlay Row starts each repetition from the floor. |
| Dumbbell Bent-Over Row (Raw) | Compare dumbbell rowing with the barbell row. | Dumbbells allow each hand to move independently; follow that tool’s weight convention. |
| Chest Supported Row | Compare supported rowing with this unsupported hinge position. | Chest support reduces the demand of maintaining the unsupported upper body position. |
| Barbell Bench Pull | Compare a prone supported barbell pull with your standing bent-over row. | The bench supports your upper body during the barbell bench pull. |