Bent Over Row vs Barbell High Pull Strength Standards
Compare your bent-over row and barbell high pull against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Use each exercise's canonical input: Total barbell weight and a whole number from 1 to 12 reps for Bent Over Row and Total barbell load and a whole number from 1 to 12 reps for Barbell High Pull. Use a strict barbell row from full arm extension to the lower ribs or upper abdomen with a stable near-parallel hinged torso and Use the following execution standard:. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Bent Over Row vs Barbell High Pull Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell bent-over row and barbell high pull to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell bent-over row and barbell high pull.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Bent-Over Row / Barbell High Pull, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Bent-Over Row vs Barbell High Pull Standards
How to read the table: The first number is Bent-Over Row; the second is Barbell High Pull. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 91 / 76 lb 41.3 / 34.5 kg | 119 / 118 lb 54 / 53.5 kg | 160 / 160 lb 72.6 / 72.6 kg | 203 / 202 lb 92.1 / 91.6 kg |
| 130 lb 59 kg | 96 / 80 lb 43.5 / 36.3 kg | 126 / 124 lb 57.2 / 56.2 kg | 169 / 168 lb 76.7 / 76.2 kg | 214 / 213 lb 97.1 / 96.6 kg |
| 140 lb 63.5 kg | 101 / 84 lb 45.8 / 38.1 kg | 132 / 131 lb 59.9 / 59.4 kg | 178 / 177 lb 80.7 / 80.3 kg | 225 / 224 lb 102.1 / 101.6 kg |
| 150 lb 68 kg | 106 / 88 lb 48.1 / 39.9 kg | 138 / 137 lb 62.6 / 62.1 kg | 186 / 185 lb 84.4 / 83.9 kg | 236 / 234 lb 107 / 106.1 kg |
| 160 lb 72.6 kg | 111 / 92 lb 50.3 / 41.7 kg | 144 / 143 lb 65.3 / 64.9 kg | 194 / 194 lb 88 / 88 kg | 246 / 244 lb 111.6 / 110.7 kg |
| 170 lb 77.1 kg | 115 / 96 lb 52.2 / 43.5 kg | 150 / 149 lb 68 / 67.6 kg | 202 / 201 lb 91.6 / 91.2 kg | 256 / 254 lb 116.1 / 115.2 kg |
| 180 lb 81.6 kg | 120 / 99 lb 54.4 / 44.9 kg | 156 / 154 lb 70.8 / 69.9 kg | 210 / 209 lb 95.3 / 94.8 kg | 266 / 264 lb 120.7 / 119.7 kg |
| 190 lb 86.2 kg | 124 / 103 lb 56.2 / 46.7 kg | 162 / 160 lb 73.5 / 72.6 kg | 218 / 217 lb 98.9 / 98.4 kg | 276 / 274 lb 125.2 / 124.3 kg |
| 200 lb 90.7 kg | 128 / 107 lb 58.1 / 48.5 kg | 168 / 166 lb 76.2 / 75.3 kg | 226 / 225 lb 102.5 / 102.1 kg | 286 / 284 lb 129.7 / 128.8 kg |
| 210 lb 95.3 kg | 133 / 110 lb 60.3 / 49.9 kg | 173 / 171 lb 78.5 / 77.6 kg | 233 / 232 lb 105.7 / 105.2 kg | 295 / 293 lb 133.8 / 132.9 kg |
| 220 lb 99.8 kg | 137 / 114 lb 62.1 / 51.7 kg | 179 / 176 lb 81.2 / 79.8 kg | 240 / 239 lb 108.9 / 108.4 kg | 304 / 302 lb 137.9 / 137 kg |
| 230 lb 104.3 kg | 141 / 117 lb 64 / 53.1 kg | 184 / 182 lb 83.5 / 82.6 kg | 248 / 246 lb 112.5 / 111.6 kg | 313 / 311 lb 142 / 141.1 kg |
| 240 lb 108.9 kg | 145 / 120 lb 65.8 / 54.4 kg | 189 / 187 lb 85.7 / 84.8 kg | 255 / 254 lb 115.7 / 115.2 kg | 323 / 320 lb 146.5 / 145.1 kg |
| 250 lb 113.4 kg | 149 / 124 lb 67.6 / 56.2 kg | 195 / 192 lb 88.5 / 87.1 kg | 262 / 261 lb 118.8 / 118.4 kg | 331 / 329 lb 150.1 / 149.2 kg |
| 260 lb 117.9 kg | 153 / 127 lb 69.4 / 57.6 kg | 200 / 197 lb 90.7 / 89.4 kg | 269 / 267 lb 122 / 121.1 kg | 340 / 338 lb 154.2 / 153.3 kg |
| 270 lb 122.5 kg | 157 / 130 lb 71.2 / 59 kg | 205 / 202 lb 93 / 91.6 kg | 276 / 274 lb 125.2 / 124.3 kg | 349 / 346 lb 158.3 / 156.9 kg |
| 280 lb 127 kg | 161 / 133 lb 73 / 60.3 kg | 210 / 207 lb 95.3 / 93.9 kg | 282 / 281 lb 127.9 / 127.5 kg | 357 / 355 lb 161.9 / 161 kg |
| 290 lb 131.5 kg | 164 / 137 lb 74.4 / 62.1 kg | 215 / 212 lb 97.5 / 96.2 kg | 289 / 288 lb 131.1 / 130.6 kg | 366 / 363 lb 166 / 164.7 kg |
| 300 lb 136.1 kg | 168 / 140 lb 76.2 / 63.5 kg | 220 / 217 lb 99.8 / 98.4 kg | 296 / 294 lb 134.3 / 133.4 kg | 374 / 372 lb 169.6 / 168.7 kg |
Women’s Bent-Over Row vs Barbell High Pull Standards
How to read the table: The first number is Bent-Over Row; the second is Barbell High Pull. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 63 / 46 lb 28.6 / 20.9 kg | 86 / 72 lb 39 / 32.7 kg | 114 / 102 lb 51.7 / 46.3 kg | 143 / 128 lb 64.9 / 58.1 kg |
| 110 lb 49.9 kg | 67 / 49 lb 30.4 / 22.2 kg | 92 / 77 lb 41.7 / 34.9 kg | 122 / 109 lb 55.3 / 49.4 kg | 153 / 137 lb 69.4 / 62.1 kg |
| 120 lb 54.4 kg | 72 / 52 lb 32.7 / 23.6 kg | 97 / 82 lb 44 / 37.2 kg | 129 / 115 lb 58.5 / 52.2 kg | 162 / 145 lb 73.5 / 65.8 kg |
| 130 lb 59 kg | 75 / 55 lb 34 / 24.9 kg | 103 / 86 lb 46.7 / 39 kg | 136 / 122 lb 61.7 / 55.3 kg | 171 / 153 lb 77.6 / 69.4 kg |
| 140 lb 63.5 kg | 79 / 57 lb 35.8 / 25.9 kg | 108 / 91 lb 49 / 41.3 kg | 143 / 128 lb 64.9 / 58.1 kg | 180 / 160 lb 81.6 / 72.6 kg |
| 150 lb 68 kg | 83 / 60 lb 37.6 / 27.2 kg | 113 / 95 lb 51.3 / 43.1 kg | 150 / 134 lb 68 / 60.8 kg | 188 / 168 lb 85.3 / 76.2 kg |
| 160 lb 72.6 kg | 87 / 63 lb 39.5 / 28.6 kg | 118 / 99 lb 53.5 / 44.9 kg | 157 / 140 lb 71.2 / 63.5 kg | 196 / 175 lb 88.9 / 79.4 kg |
| 170 lb 77.1 kg | 90 / 65 lb 40.8 / 29.5 kg | 123 / 103 lb 55.8 / 46.7 kg | 163 / 146 lb 73.9 / 66.2 kg | 204 / 183 lb 92.5 / 83 kg |
| 180 lb 81.6 kg | 94 / 68 lb 42.6 / 30.8 kg | 128 / 107 lb 58.1 / 48.5 kg | 169 / 151 lb 76.7 / 68.5 kg | 212 / 190 lb 96.2 / 86.2 kg |
| 190 lb 86.2 kg | 97 / 70 lb 44 / 31.8 kg | 132 / 111 lb 59.9 / 50.3 kg | 176 / 157 lb 79.8 / 71.2 kg | 220 / 197 lb 99.8 / 89.4 kg |
| 200 lb 90.7 kg | 101 / 73 lb 45.8 / 33.1 kg | 137 / 115 lb 62.1 / 52.2 kg | 182 / 162 lb 82.6 / 73.5 kg | 228 / 204 lb 103.4 / 92.5 kg |
| 210 lb 95.3 kg | 104 / 75 lb 47.2 / 34 kg | 141 / 119 lb 64 / 54 kg | 188 / 168 lb 85.3 / 76.2 kg | 235 / 210 lb 106.6 / 95.3 kg |
| 220 lb 99.8 kg | 107 / 77 lb 48.5 / 34.9 kg | 146 / 123 lb 66.2 / 55.8 kg | 194 / 173 lb 88 / 78.5 kg | 243 / 217 lb 110.2 / 98.4 kg |
| 230 lb 104.3 kg | 110 / 80 lb 49.9 / 36.3 kg | 150 / 126 lb 68 / 57.2 kg | 199 / 178 lb 90.3 / 80.7 kg | 250 / 223 lb 113.4 / 101.2 kg |
| 240 lb 108.9 kg | 114 / 82 lb 51.7 / 37.2 kg | 155 / 130 lb 70.3 / 59 kg | 205 / 183 lb 93 / 83 kg | 257 / 230 lb 116.6 / 104.3 kg |
How Your Bent Over Row vs Barbell High Pull Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the barbell bent-over row strength level
The standards use the sex-specific total-barbell thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: 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.
3. Find the barbell high pull strength level
The standards use the sex-specific thresholds from the individual Barbell High Pull tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: 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 is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 bent-over row | Use total-barbell estimated max and adjust targets with the two-thirds rule. |
| Rate the barbell high pull | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds 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 see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Bent Over Row and Barbell High Pull Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the barbell high pull standard is higher; below zero means the barbell bent-over row standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, and Elite at every displayed bodyweight.
0.5 → 0.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell high pull standard minus the barbell bent-over row standard. A plus sign means the barbell high pull standard is higher. A minus sign means the barbell bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −15 lb −6.8 kg | −1 lb −0.5 kg | 0 lb 0 kg | −1 lb −0.5 kg |
| 130 lb 59 kg | −16 lb −7.2 kg | −2 lb −1 kg | −1 lb −0.5 kg | −1 lb −0.5 kg |
| 140 lb 63.5 kg | −17 lb −7.7 kg | −1 lb −0.5 kg | −1 lb −0.4 kg | −1 lb −0.5 kg |
| 150 lb 68 kg | −18 lb −8.2 kg | −1 lb −0.5 kg | −1 lb −0.5 kg | −2 lb −0.9 kg |
| 160 lb 72.6 kg | −19 lb −8.6 kg | −1 lb −0.4 kg | 0 lb 0 kg | −2 lb −0.9 kg |
| 170 lb 77.1 kg | −19 lb −8.7 kg | −1 lb −0.4 kg | −1 lb −0.4 kg | −2 lb −0.9 kg |
| 180 lb 81.6 kg | −21 lb −9.5 kg | −2 lb −0.9 kg | −1 lb −0.5 kg | −2 lb −1 kg |
| 190 lb 86.2 kg | −21 lb −9.5 kg | −2 lb −0.9 kg | −1 lb −0.5 kg | −2 lb −0.9 kg |
| 200 lb 90.7 kg | −21 lb −9.6 kg | −2 lb −0.9 kg | −1 lb −0.4 kg | −2 lb −0.9 kg |
| 210 lb 95.3 kg | −23 lb −10.4 kg | −2 lb −0.9 kg | −1 lb −0.5 kg | −2 lb −0.9 kg |
| 220 lb 99.8 kg | −23 lb −10.4 kg | −3 lb −1.4 kg | −1 lb −0.5 kg | −2 lb −0.9 kg |
| 230 lb 104.3 kg | −24 lb −10.9 kg | −2 lb −0.9 kg | −2 lb −0.9 kg | −2 lb −0.9 kg |
| 240 lb 108.9 kg | −25 lb −11.4 kg | −2 lb −0.9 kg | −1 lb −0.5 kg | −3 lb −1.4 kg |
| 250 lb 113.4 kg | −25 lb −11.4 kg | −3 lb −1.4 kg | −1 lb −0.4 kg | −2 lb −0.9 kg |
| 260 lb 117.9 kg | −26 lb −11.8 kg | −3 lb −1.3 kg | −2 lb −0.9 kg | −2 lb −0.9 kg |
| 270 lb 122.5 kg | −27 lb −12.2 kg | −3 lb −1.4 kg | −2 lb −0.9 kg | −3 lb −1.4 kg |
| 280 lb 127 kg | −28 lb −12.7 kg | −3 lb −1.4 kg | −1 lb −0.4 kg | −2 lb −0.9 kg |
| 290 lb 131.5 kg | −27 lb −12.3 kg | −3 lb −1.3 kg | −1 lb −0.5 kg | −3 lb −1.3 kg |
| 300 lb 136.1 kg | −28 lb −12.7 kg | −3 lb −1.4 kg | −2 lb −0.9 kg | −2 lb −0.9 kg |
How Women’s Bent Over Row and Barbell High Pull Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
6.8 → 12.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell high pull standard minus the barbell bent-over row standard. A plus sign means the barbell high pull standard is higher. A minus sign means the barbell bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −17 lb −7.7 kg | −14 lb −6.3 kg | −12 lb −5.4 kg | −15 lb −6.8 kg |
| 110 lb 49.9 kg | −18 lb −8.2 kg | −15 lb −6.8 kg | −13 lb −5.9 kg | −16 lb −7.3 kg |
| 120 lb 54.4 kg | −20 lb −9.1 kg | −15 lb −6.8 kg | −14 lb −6.3 kg | −17 lb −7.7 kg |
| 130 lb 59 kg | −20 lb −9.1 kg | −17 lb −7.7 kg | −14 lb −6.4 kg | −18 lb −8.2 kg |
| 140 lb 63.5 kg | −22 lb −9.9 kg | −17 lb −7.7 kg | −15 lb −6.8 kg | −20 lb −9 kg |
| 150 lb 68 kg | −23 lb −10.4 kg | −18 lb −8.2 kg | −16 lb −7.2 kg | −20 lb −9.1 kg |
| 160 lb 72.6 kg | −24 lb −10.9 kg | −19 lb −8.6 kg | −17 lb −7.7 kg | −21 lb −9.5 kg |
| 170 lb 77.1 kg | −25 lb −11.3 kg | −20 lb −9.1 kg | −17 lb −7.7 kg | −21 lb −9.5 kg |
| 180 lb 81.6 kg | −26 lb −11.8 kg | −21 lb −9.6 kg | −18 lb −8.2 kg | −22 lb −10 kg |
| 190 lb 86.2 kg | −27 lb −12.2 kg | −21 lb −9.6 kg | −19 lb −8.6 kg | −23 lb −10.4 kg |
| 200 lb 90.7 kg | −28 lb −12.7 kg | −22 lb −9.9 kg | −20 lb −9.1 kg | −24 lb −10.9 kg |
| 210 lb 95.3 kg | −29 lb −13.2 kg | −22 lb −10 kg | −20 lb −9.1 kg | −25 lb −11.3 kg |
| 220 lb 99.8 kg | −30 lb −13.6 kg | −23 lb −10.4 kg | −21 lb −9.5 kg | −26 lb −11.8 kg |
| 230 lb 104.3 kg | −30 lb −13.6 kg | −24 lb −10.8 kg | −21 lb −9.6 kg | −27 lb −12.2 kg |
| 240 lb 108.9 kg | −32 lb −14.5 kg | −25 lb −11.3 kg | −22 lb −10 kg | −27 lb −12.3 kg |
Bent Over Row and Barbell High Pull Exercises Used by This Calculator
This calculator uses a strict barbell bent-over row and a strict barbell high pull test. Use strict canonical Bent Over Row and Barbell High Pull tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use total barbell weight and a stable near-parallel torso
Pull from full arm extension to the lower ribs or upper abdomen while keeping the hinged torso angle stable. Do not enter per-side plates, Pendlay, Yates, cheat, T-bar, Smith, machine, partial, torso-heaved, hip-snapped, or assisted reps.
Use the canonical Barbell High Pull setup and load convention
Use the following execution standard: – Barbell starts on the floor for every rep (dead stop) – Clean grip (shoulder-width) is required for all tests – Lifters hinge at the hips with torso inclined forward at the start – Explosive hip extension drives the bar upward – Bar travels vertically close to the body – Elbows rise up and out, finishing above the wrists – Bar must reach at least lower chest height – No turnover into a catch (this is not a clean) – Bar returns fully to the floor between reps with no bounce – Rep counts only if the bar reaches consistent height and returns under control – Raw lifting only Disallowed variations: – Hang high pulls (no floor start) – Power cleans or clean pulls – Snatch-grip high pulls (separate tool) – Partial pulls that do not reach chest height – Barbell shrugs – Smith machine or machine-based variations – Mixed grip or inconsistent grip between tests
Enter one recent Bent Over Row result and one recent Barbell High Pull result
Use each exercise’s canonical input: Total barbell weight and a whole number from 1 to 12 reps for Bent Over Row and Total barbell load and a whole number from 1 to 12 reps for Barbell High Pull.
Related Tools
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Barbell High Pull — View the individual Barbell High Pull standards and next strength-level target.
- Axle Clean — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Axle Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bench Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Clean Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.