Bent Over Row vs Barbell Seal Row Strength Standards
Compare your bent-over row and barbell seal row 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 for Bent Over Row and External load for Barbell Seal Row. Use a strict barbell row from full arm extension to the lower ribs or upper abdomen with a stable near-parallel hinged torso and a strict, repeatable barbell seal row test using the canonical setup, range, and finish rules. 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 Seal Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell bent-over row and barbell seal row 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 seal row.
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 Seal Row, 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 Seal Row Standards
How to read the table: The first number is Bent-Over Row; the second is Barbell Seal Row. 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 / 70 lb 41.3 / 31.8 kg | 119 / 101 lb 54 / 45.8 kg | 160 / 137 lb 72.6 / 62.1 kg | 203 / 174 lb 92.1 / 78.9 kg |
| 130 lb 59 kg | 96 / 74 lb 43.5 / 33.6 kg | 126 / 106 lb 57.2 / 48.1 kg | 169 / 144 lb 76.7 / 65.3 kg | 214 / 183 lb 97.1 / 83 kg |
| 140 lb 63.5 kg | 101 / 78 lb 45.8 / 35.4 kg | 132 / 112 lb 59.9 / 50.8 kg | 178 / 152 lb 80.7 / 68.9 kg | 225 / 193 lb 102.1 / 87.5 kg |
| 150 lb 68 kg | 106 / 81 lb 48.1 / 36.7 kg | 138 / 117 lb 62.6 / 53.1 kg | 186 / 159 lb 84.4 / 72.1 kg | 236 / 202 lb 107 / 91.6 kg |
| 160 lb 72.6 kg | 111 / 85 lb 50.3 / 38.6 kg | 144 / 122 lb 65.3 / 55.3 kg | 194 / 166 lb 88 / 75.3 kg | 246 / 210 lb 111.6 / 95.3 kg |
| 170 lb 77.1 kg | 115 / 88 lb 52.2 / 39.9 kg | 150 / 127 lb 68 / 57.6 kg | 202 / 173 lb 91.6 / 78.5 kg | 256 / 219 lb 116.1 / 99.3 kg |
| 180 lb 81.6 kg | 120 / 92 lb 54.4 / 41.7 kg | 156 / 132 lb 70.8 / 59.9 kg | 210 / 179 lb 95.3 / 81.2 kg | 266 / 228 lb 120.7 / 103.4 kg |
| 190 lb 86.2 kg | 124 / 95 lb 56.2 / 43.1 kg | 162 / 137 lb 73.5 / 62.1 kg | 218 / 186 lb 98.9 / 84.4 kg | 276 / 236 lb 125.2 / 107 kg |
| 200 lb 90.7 kg | 128 / 98 lb 58.1 / 44.5 kg | 168 / 142 lb 76.2 / 64.4 kg | 226 / 192 lb 102.5 / 87.1 kg | 286 / 244 lb 129.7 / 110.7 kg |
| 210 lb 95.3 kg | 133 / 102 lb 60.3 / 46.3 kg | 173 / 146 lb 78.5 / 66.2 kg | 233 / 199 lb 105.7 / 90.3 kg | 295 / 252 lb 133.8 / 114.3 kg |
| 220 lb 99.8 kg | 137 / 105 lb 62.1 / 47.6 kg | 179 / 151 lb 81.2 / 68.5 kg | 240 / 205 lb 108.9 / 93 kg | 304 / 260 lb 137.9 / 117.9 kg |
| 230 lb 104.3 kg | 141 / 108 lb 64 / 49 kg | 184 / 156 lb 83.5 / 70.8 kg | 248 / 211 lb 112.5 / 95.7 kg | 313 / 268 lb 142 / 121.6 kg |
| 240 lb 108.9 kg | 145 / 111 lb 65.8 / 50.3 kg | 189 / 160 lb 85.7 / 72.6 kg | 255 / 217 lb 115.7 / 98.4 kg | 323 / 276 lb 146.5 / 125.2 kg |
| 250 lb 113.4 kg | 149 / 114 lb 67.6 / 51.7 kg | 195 / 165 lb 88.5 / 74.8 kg | 262 / 223 lb 118.8 / 101.2 kg | 331 / 283 lb 150.1 / 128.4 kg |
| 260 lb 117.9 kg | 153 / 117 lb 69.4 / 53.1 kg | 200 / 169 lb 90.7 / 76.7 kg | 269 / 229 lb 122 / 103.9 kg | 340 / 291 lb 154.2 / 132 kg |
| 270 lb 122.5 kg | 157 / 120 lb 71.2 / 54.4 kg | 205 / 173 lb 93 / 78.5 kg | 276 / 235 lb 125.2 / 106.6 kg | 349 / 298 lb 158.3 / 135.2 kg |
| 280 lb 127 kg | 161 / 123 lb 73 / 55.8 kg | 210 / 177 lb 95.3 / 80.3 kg | 282 / 241 lb 127.9 / 109.3 kg | 357 / 306 lb 161.9 / 138.8 kg |
| 290 lb 131.5 kg | 164 / 126 lb 74.4 / 57.2 kg | 215 / 182 lb 97.5 / 82.6 kg | 289 / 247 lb 131.1 / 112 kg | 366 / 313 lb 166 / 142 kg |
| 300 lb 136.1 kg | 168 / 129 lb 76.2 / 58.5 kg | 220 / 186 lb 99.8 / 84.4 kg | 296 / 252 lb 134.3 / 114.3 kg | 374 / 320 lb 169.6 / 145.1 kg |
Women’s Bent-Over Row vs Barbell Seal Row Standards
How to read the table: The first number is Bent-Over Row; the second is Barbell Seal Row. 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 / 37 lb 28.6 / 16.8 kg | 86 / 55 lb 39 / 24.9 kg | 114 / 78 lb 51.7 / 35.4 kg | 143 / 101 lb 64.9 / 45.8 kg |
| 110 lb 49.9 kg | 67 / 39 lb 30.4 / 17.7 kg | 92 / 59 lb 41.7 / 26.8 kg | 122 / 83 lb 55.3 / 37.6 kg | 153 / 107 lb 69.4 / 48.5 kg |
| 120 lb 54.4 kg | 72 / 41 lb 32.7 / 18.6 kg | 97 / 62 lb 44 / 28.1 kg | 129 / 88 lb 58.5 / 39.9 kg | 162 / 114 lb 73.5 / 51.7 kg |
| 130 lb 59 kg | 75 / 44 lb 34 / 20 kg | 103 / 65 lb 46.7 / 29.5 kg | 136 / 93 lb 61.7 / 42.2 kg | 171 / 120 lb 77.6 / 54.4 kg |
| 140 lb 63.5 kg | 79 / 46 lb 35.8 / 20.9 kg | 108 / 69 lb 49 / 31.3 kg | 143 / 97 lb 64.9 / 44 kg | 180 / 126 lb 81.6 / 57.2 kg |
| 150 lb 68 kg | 83 / 48 lb 37.6 / 21.8 kg | 113 / 72 lb 51.3 / 32.7 kg | 150 / 102 lb 68 / 46.3 kg | 188 / 132 lb 85.3 / 59.9 kg |
| 160 lb 72.6 kg | 87 / 50 lb 39.5 / 22.7 kg | 118 / 75 lb 53.5 / 34 kg | 157 / 106 lb 71.2 / 48.1 kg | 196 / 138 lb 88.9 / 62.6 kg |
| 170 lb 77.1 kg | 90 / 52 lb 40.8 / 23.6 kg | 123 / 78 lb 55.8 / 35.4 kg | 163 / 111 lb 73.9 / 50.3 kg | 204 / 143 lb 92.5 / 64.9 kg |
| 180 lb 81.6 kg | 94 / 54 lb 42.6 / 24.5 kg | 128 / 81 lb 58.1 / 36.7 kg | 169 / 115 lb 76.7 / 52.2 kg | 212 / 149 lb 96.2 / 67.6 kg |
| 190 lb 86.2 kg | 97 / 56 lb 44 / 25.4 kg | 132 / 84 lb 59.9 / 38.1 kg | 176 / 119 lb 79.8 / 54 kg | 220 / 155 lb 99.8 / 70.3 kg |
| 200 lb 90.7 kg | 101 / 58 lb 45.8 / 26.3 kg | 137 / 87 lb 62.1 / 39.5 kg | 182 / 124 lb 82.6 / 56.2 kg | 228 / 160 lb 103.4 / 72.6 kg |
| 210 lb 95.3 kg | 104 / 60 lb 47.2 / 27.2 kg | 141 / 90 lb 64 / 40.8 kg | 188 / 128 lb 85.3 / 58.1 kg | 235 / 165 lb 106.6 / 74.8 kg |
| 220 lb 99.8 kg | 107 / 62 lb 48.5 / 28.1 kg | 146 / 93 lb 66.2 / 42.2 kg | 194 / 132 lb 88 / 59.9 kg | 243 / 170 lb 110.2 / 77.1 kg |
| 230 lb 104.3 kg | 110 / 64 lb 49.9 / 29 kg | 150 / 96 lb 68 / 43.5 kg | 199 / 136 lb 90.3 / 61.7 kg | 250 / 176 lb 113.4 / 79.8 kg |
| 240 lb 108.9 kg | 114 / 66 lb 51.7 / 29.9 kg | 155 / 98 lb 70.3 / 44.5 kg | 205 / 140 lb 93 / 63.5 kg | 257 / 181 lb 116.6 / 82.1 kg |
How Your Bent Over Row vs Barbell Seal Row 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 seal row strength level
The standards use the sex-specific targets from the individual Barbell Seal Row 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 heavier 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 seal row | Adjust barbell seal row targets to exact bodyweight with the 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 Seal Row 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 seal row 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, Advanced, and Elite at every displayed bodyweight.
13.2 → 24.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell seal row standard minus the barbell bent-over row standard. A plus sign means the barbell seal row 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 | −21 lb −9.5 kg | −18 lb −8.2 kg | −23 lb −10.5 kg | −29 lb −13.2 kg |
| 130 lb 59 kg | −22 lb −9.9 kg | −20 lb −9.1 kg | −25 lb −11.4 kg | −31 lb −14.1 kg |
| 140 lb 63.5 kg | −23 lb −10.4 kg | −20 lb −9.1 kg | −26 lb −11.8 kg | −32 lb −14.6 kg |
| 150 lb 68 kg | −25 lb −11.4 kg | −21 lb −9.5 kg | −27 lb −12.3 kg | −34 lb −15.4 kg |
| 160 lb 72.6 kg | −26 lb −11.7 kg | −22 lb −10 kg | −28 lb −12.7 kg | −36 lb −16.3 kg |
| 170 lb 77.1 kg | −27 lb −12.3 kg | −23 lb −10.4 kg | −29 lb −13.1 kg | −37 lb −16.8 kg |
| 180 lb 81.6 kg | −28 lb −12.7 kg | −24 lb −10.9 kg | −31 lb −14.1 kg | −38 lb −17.3 kg |
| 190 lb 86.2 kg | −29 lb −13.1 kg | −25 lb −11.4 kg | −32 lb −14.5 kg | −40 lb −18.2 kg |
| 200 lb 90.7 kg | −30 lb −13.6 kg | −26 lb −11.8 kg | −34 lb −15.4 kg | −42 lb −19 kg |
| 210 lb 95.3 kg | −31 lb −14 kg | −27 lb −12.3 kg | −34 lb −15.4 kg | −43 lb −19.5 kg |
| 220 lb 99.8 kg | −32 lb −14.5 kg | −28 lb −12.7 kg | −35 lb −15.9 kg | −44 lb −20 kg |
| 230 lb 104.3 kg | −33 lb −15 kg | −28 lb −12.7 kg | −37 lb −16.8 kg | −45 lb −20.4 kg |
| 240 lb 108.9 kg | −34 lb −15.5 kg | −29 lb −13.1 kg | −38 lb −17.3 kg | −47 lb −21.3 kg |
| 250 lb 113.4 kg | −35 lb −15.9 kg | −30 lb −13.7 kg | −39 lb −17.6 kg | −48 lb −21.7 kg |
| 260 lb 117.9 kg | −36 lb −16.3 kg | −31 lb −14 kg | −40 lb −18.1 kg | −49 lb −22.2 kg |
| 270 lb 122.5 kg | −37 lb −16.8 kg | −32 lb −14.5 kg | −41 lb −18.6 kg | −51 lb −23.1 kg |
| 280 lb 127 kg | −38 lb −17.2 kg | −33 lb −15 kg | −41 lb −18.6 kg | −51 lb −23.1 kg |
| 290 lb 131.5 kg | −38 lb −17.2 kg | −33 lb −14.9 kg | −42 lb −19.1 kg | −53 lb −24 kg |
| 300 lb 136.1 kg | −39 lb −17.7 kg | −34 lb −15.4 kg | −44 lb −20 kg | −54 lb −24.5 kg |
How Women’s Bent Over Row and Barbell Seal Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
19.1 → 34.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell seal row standard minus the barbell bent-over row standard. A plus sign means the barbell seal row 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 | −26 lb −11.8 kg | −31 lb −14.1 kg | −36 lb −16.3 kg | −42 lb −19.1 kg |
| 110 lb 49.9 kg | −28 lb −12.7 kg | −33 lb −14.9 kg | −39 lb −17.7 kg | −46 lb −20.9 kg |
| 120 lb 54.4 kg | −31 lb −14.1 kg | −35 lb −15.9 kg | −41 lb −18.6 kg | −48 lb −21.8 kg |
| 130 lb 59 kg | −31 lb −14 kg | −38 lb −17.2 kg | −43 lb −19.5 kg | −51 lb −23.2 kg |
| 140 lb 63.5 kg | −33 lb −14.9 kg | −39 lb −17.7 kg | −46 lb −20.9 kg | −54 lb −24.4 kg |
| 150 lb 68 kg | −35 lb −15.8 kg | −41 lb −18.6 kg | −48 lb −21.7 kg | −56 lb −25.4 kg |
| 160 lb 72.6 kg | −37 lb −16.8 kg | −43 lb −19.5 kg | −51 lb −23.1 kg | −58 lb −26.3 kg |
| 170 lb 77.1 kg | −38 lb −17.2 kg | −45 lb −20.4 kg | −52 lb −23.6 kg | −61 lb −27.6 kg |
| 180 lb 81.6 kg | −40 lb −18.1 kg | −47 lb −21.4 kg | −54 lb −24.5 kg | −63 lb −28.6 kg |
| 190 lb 86.2 kg | −41 lb −18.6 kg | −48 lb −21.8 kg | −57 lb −25.8 kg | −65 lb −29.5 kg |
| 200 lb 90.7 kg | −43 lb −19.5 kg | −50 lb −22.6 kg | −58 lb −26.4 kg | −68 lb −30.8 kg |
| 210 lb 95.3 kg | −44 lb −20 kg | −51 lb −23.2 kg | −60 lb −27.2 kg | −70 lb −31.8 kg |
| 220 lb 99.8 kg | −45 lb −20.4 kg | −53 lb −24 kg | −62 lb −28.1 kg | −73 lb −33.1 kg |
| 230 lb 104.3 kg | −46 lb −20.9 kg | −54 lb −24.5 kg | −63 lb −28.6 kg | −74 lb −33.6 kg |
| 240 lb 108.9 kg | −48 lb −21.8 kg | −57 lb −25.8 kg | −65 lb −29.5 kg | −76 lb −34.5 kg |
Bent Over Row and Barbell Seal Row Exercises Used by This Calculator
This calculator uses a strict barbell bent-over row and a strict barbell seal row. Use strict canonical Bent Over Row and Barbell Seal Row 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 a strict, repeatable Barbell Seal Row
Follow the individual Barbell Seal Row calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Bent Over Row result and one recent Barbell Seal Row result
Use each exercise’s canonical input: Total barbell weight for Bent Over Row and External load for Barbell Seal Row.
Related Tools
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Barbell Seal Row — View the individual Barbell Seal Row standards and next strength-level target.
- Barbell Bench Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chest Supported Dumbbell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Pendlay Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Plate Loaded Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.