Bent Over Row vs Chest Supported Row Strength Standards
Compare your bent-over row and chest-supported row against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and what to prioritize.
For Bent Over Row, enter total barbell weight. For Chest Supported Row, enter displayed machine weight. Use a strict unsupported barbell bent-over row with a fixed hinge and controlled touch to the torso; use a strict bilateral chest-supported machine or T-bar row through full range with the torso fixed to the pad. Enter pounds or kilograms. Standards differ, so the heavier lift is not automatically the stronger one.
Bent Over Row vs Chest Supported Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the bent-over row and chest-supported 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 bent-over row and chest-supported 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 / Chest Supported 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 Chest Supported Row Standards
How to read the table: The first number is Bent-Over Row; the second is Chest Supported 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 / 77 lb 41.3 / 34.9 kg | 119 / 104 lb 54 / 47.2 kg | 160 / 140 lb 72.6 / 63.5 kg | 203 / 179 lb 92.1 / 81.2 kg |
| 130 lb 59 kg | 96 / 82 lb 43.5 / 37.2 kg | 126 / 109 lb 57.2 / 49.4 kg | 169 / 148 lb 76.7 / 67.1 kg | 214 / 189 lb 97.1 / 85.7 kg |
| 140 lb 63.5 kg | 101 / 86 lb 45.8 / 39 kg | 132 / 115 lb 59.9 / 52.2 kg | 178 / 155 lb 80.7 / 70.3 kg | 225 / 198 lb 102.1 / 89.8 kg |
| 150 lb 68 kg | 106 / 90 lb 48.1 / 40.8 kg | 138 / 120 lb 62.6 / 54.4 kg | 186 / 162 lb 84.4 / 73.5 kg | 236 / 208 lb 107 / 94.3 kg |
| 160 lb 72.6 kg | 111 / 94 lb 50.3 / 42.6 kg | 144 / 126 lb 65.3 / 57.2 kg | 194 / 169 lb 88 / 76.7 kg | 246 / 217 lb 111.6 / 98.4 kg |
| 170 lb 77.1 kg | 115 / 97 lb 52.2 / 44 kg | 150 / 131 lb 68 / 59.4 kg | 202 / 176 lb 91.6 / 79.8 kg | 256 / 226 lb 116.1 / 102.5 kg |
| 180 lb 81.6 kg | 120 / 101 lb 54.4 / 45.8 kg | 156 / 136 lb 70.8 / 61.7 kg | 210 / 183 lb 95.3 / 83 kg | 266 / 234 lb 120.7 / 106.1 kg |
| 190 lb 86.2 kg | 124 / 105 lb 56.2 / 47.6 kg | 162 / 141 lb 73.5 / 64 kg | 218 / 190 lb 98.9 / 86.2 kg | 276 / 243 lb 125.2 / 110.2 kg |
| 200 lb 90.7 kg | 128 / 109 lb 58.1 / 49.4 kg | 168 / 146 lb 76.2 / 66.2 kg | 226 / 197 lb 102.5 / 89.4 kg | 286 / 251 lb 129.7 / 113.9 kg |
| 210 lb 95.3 kg | 133 / 112 lb 60.3 / 50.8 kg | 173 / 151 lb 78.5 / 68.5 kg | 233 / 203 lb 105.7 / 92.1 kg | 295 / 260 lb 133.8 / 117.9 kg |
| 220 lb 99.8 kg | 137 / 116 lb 62.1 / 52.6 kg | 179 / 155 lb 81.2 / 70.3 kg | 240 / 210 lb 108.9 / 95.3 kg | 304 / 268 lb 137.9 / 121.6 kg |
| 230 lb 104.3 kg | 141 / 119 lb 64 / 54 kg | 184 / 160 lb 83.5 / 72.6 kg | 248 / 216 lb 112.5 / 98 kg | 313 / 276 lb 142 / 125.2 kg |
| 240 lb 108.9 kg | 145 / 123 lb 65.8 / 55.8 kg | 189 / 165 lb 85.7 / 74.8 kg | 255 / 222 lb 115.7 / 100.7 kg | 323 / 284 lb 146.5 / 128.8 kg |
| 250 lb 113.4 kg | 149 / 126 lb 67.6 / 57.2 kg | 195 / 169 lb 88.5 / 76.7 kg | 262 / 228 lb 118.8 / 103.4 kg | 331 / 292 lb 150.1 / 132.4 kg |
| 260 lb 117.9 kg | 153 / 129 lb 69.4 / 58.5 kg | 200 / 174 lb 90.7 / 78.9 kg | 269 / 234 lb 122 / 106.1 kg | 340 / 300 lb 154.2 / 136.1 kg |
| 270 lb 122.5 kg | 157 / 133 lb 71.2 / 60.3 kg | 205 / 178 lb 93 / 80.7 kg | 276 / 240 lb 125.2 / 108.9 kg | 349 / 307 lb 158.3 / 139.3 kg |
| 280 lb 127 kg | 161 / 136 lb 73 / 61.7 kg | 210 / 183 lb 95.3 / 83 kg | 282 / 246 lb 127.9 / 111.6 kg | 357 / 315 lb 161.9 / 142.9 kg |
| 290 lb 131.5 kg | 164 / 139 lb 74.4 / 63 kg | 215 / 187 lb 97.5 / 84.8 kg | 289 / 252 lb 131.1 / 114.3 kg | 366 / 322 lb 166 / 146.1 kg |
| 300 lb 136.1 kg | 168 / 142 lb 76.2 / 64.4 kg | 220 / 191 lb 99.8 / 86.6 kg | 296 / 258 lb 134.3 / 117 kg | 374 / 329 lb 169.6 / 149.2 kg |
Women’s Bent-Over Row vs Chest Supported Row Standards
How to read the table: The first number is Bent-Over Row; the second is Chest Supported 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 / 53 lb 28.6 / 24 kg | 86 / 72 lb 39 / 32.7 kg | 114 / 98 lb 51.7 / 44.5 kg | 143 / 124 lb 64.9 / 56.2 kg |
| 110 lb 49.9 kg | 67 / 56 lb 30.4 / 25.4 kg | 92 / 77 lb 41.7 / 34.9 kg | 122 / 104 lb 55.3 / 47.2 kg | 153 / 132 lb 69.4 / 59.9 kg |
| 120 lb 54.4 kg | 72 / 59 lb 32.7 / 26.8 kg | 97 / 82 lb 44 / 37.2 kg | 129 / 110 lb 58.5 / 49.9 kg | 162 / 140 lb 73.5 / 63.5 kg |
| 130 lb 59 kg | 75 / 63 lb 34 / 28.6 kg | 103 / 86 lb 46.7 / 39 kg | 136 / 116 lb 61.7 / 52.6 kg | 171 / 147 lb 77.6 / 66.7 kg |
| 140 lb 63.5 kg | 79 / 66 lb 35.8 / 29.9 kg | 108 / 91 lb 49 / 41.3 kg | 143 / 122 lb 64.9 / 55.3 kg | 180 / 155 lb 81.6 / 70.3 kg |
| 150 lb 68 kg | 83 / 69 lb 37.6 / 31.3 kg | 113 / 95 lb 51.3 / 43.1 kg | 150 / 128 lb 68 / 58.1 kg | 188 / 162 lb 85.3 / 73.5 kg |
| 160 lb 72.6 kg | 87 / 72 lb 39.5 / 32.7 kg | 118 / 99 lb 53.5 / 44.9 kg | 157 / 134 lb 71.2 / 60.8 kg | 196 / 169 lb 88.9 / 76.7 kg |
| 170 lb 77.1 kg | 90 / 75 lb 40.8 / 34 kg | 123 / 103 lb 55.8 / 46.7 kg | 163 / 139 lb 73.9 / 63 kg | 204 / 176 lb 92.5 / 79.8 kg |
| 180 lb 81.6 kg | 94 / 78 lb 42.6 / 35.4 kg | 128 / 107 lb 58.1 / 48.5 kg | 169 / 145 lb 76.7 / 65.8 kg | 212 / 183 lb 96.2 / 83 kg |
| 190 lb 86.2 kg | 97 / 81 lb 44 / 36.7 kg | 132 / 111 lb 59.9 / 50.3 kg | 176 / 150 lb 79.8 / 68 kg | 220 / 190 lb 99.8 / 86.2 kg |
| 200 lb 90.7 kg | 101 / 84 lb 45.8 / 38.1 kg | 137 / 115 lb 62.1 / 52.2 kg | 182 / 155 lb 82.6 / 70.3 kg | 228 / 196 lb 103.4 / 88.9 kg |
| 210 lb 95.3 kg | 104 / 86 lb 47.2 / 39 kg | 141 / 119 lb 64 / 54 kg | 188 / 160 lb 85.3 / 72.6 kg | 235 / 203 lb 106.6 / 92.1 kg |
| 220 lb 99.8 kg | 107 / 89 lb 48.5 / 40.4 kg | 146 / 123 lb 66.2 / 55.8 kg | 194 / 165 lb 88 / 74.8 kg | 243 / 209 lb 110.2 / 94.8 kg |
| 230 lb 104.3 kg | 110 / 92 lb 49.9 / 41.7 kg | 150 / 126 lb 68 / 57.2 kg | 199 / 170 lb 90.3 / 77.1 kg | 250 / 215 lb 113.4 / 97.5 kg |
| 240 lb 108.9 kg | 114 / 94 lb 51.7 / 42.6 kg | 155 / 130 lb 70.3 / 59 kg | 205 / 175 lb 93 / 79.4 kg | 257 / 222 lb 116.6 / 100.7 kg |
How Your Bent Over Row vs Chest Supported 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 bent-over row strength level
The bent-over row standards use the exercise-specific targets 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 heavier lifters are expected to row more total barbell weight without requiring strength to increase pound for pound.
3. Find the chest-supported row strength level
The standards use the sex-specific targets from the individual Chest Supported 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 | Adjust bent-over row targets to exact bodyweight with the two-thirds rule. |
| Rate the chest-supported row | Adjust chest-supported 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 Chest Supported 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 chest-supported row standard is higher; below zero means the 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.
10.9 → 20.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the chest-supported row standard minus the bent-over row standard. A plus sign means the chest-supported row standard is higher. A minus sign means the bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −14 lb −6.4 kg | −15 lb −6.8 kg | −20 lb −9.1 kg | −24 lb −10.9 kg |
| 130 lb 59 kg | −14 lb −6.3 kg | −17 lb −7.8 kg | −21 lb −9.6 kg | −25 lb −11.4 kg |
| 140 lb 63.5 kg | −15 lb −6.8 kg | −17 lb −7.7 kg | −23 lb −10.4 kg | −27 lb −12.3 kg |
| 150 lb 68 kg | −16 lb −7.3 kg | −18 lb −8.2 kg | −24 lb −10.9 kg | −28 lb −12.7 kg |
| 160 lb 72.6 kg | −17 lb −7.7 kg | −18 lb −8.1 kg | −25 lb −11.3 kg | −29 lb −13.2 kg |
| 170 lb 77.1 kg | −18 lb −8.2 kg | −19 lb −8.6 kg | −26 lb −11.8 kg | −30 lb −13.6 kg |
| 180 lb 81.6 kg | −19 lb −8.6 kg | −20 lb −9.1 kg | −27 lb −12.3 kg | −32 lb −14.6 kg |
| 190 lb 86.2 kg | −19 lb −8.6 kg | −21 lb −9.5 kg | −28 lb −12.7 kg | −33 lb −15 kg |
| 200 lb 90.7 kg | −19 lb −8.7 kg | −22 lb −10 kg | −29 lb −13.1 kg | −35 lb −15.8 kg |
| 210 lb 95.3 kg | −21 lb −9.5 kg | −22 lb −10 kg | −30 lb −13.6 kg | −35 lb −15.9 kg |
| 220 lb 99.8 kg | −21 lb −9.5 kg | −24 lb −10.9 kg | −30 lb −13.6 kg | −36 lb −16.3 kg |
| 230 lb 104.3 kg | −22 lb −10 kg | −24 lb −10.9 kg | −32 lb −14.5 kg | −37 lb −16.8 kg |
| 240 lb 108.9 kg | −22 lb −10 kg | −24 lb −10.9 kg | −33 lb −15 kg | −39 lb −17.7 kg |
| 250 lb 113.4 kg | −23 lb −10.4 kg | −26 lb −11.8 kg | −34 lb −15.4 kg | −39 lb −17.7 kg |
| 260 lb 117.9 kg | −24 lb −10.9 kg | −26 lb −11.8 kg | −35 lb −15.9 kg | −40 lb −18.1 kg |
| 270 lb 122.5 kg | −24 lb −10.9 kg | −27 lb −12.3 kg | −36 lb −16.3 kg | −42 lb −19 kg |
| 280 lb 127 kg | −25 lb −11.3 kg | −27 lb −12.3 kg | −36 lb −16.3 kg | −42 lb −19 kg |
| 290 lb 131.5 kg | −25 lb −11.4 kg | −28 lb −12.7 kg | −37 lb −16.8 kg | −44 lb −19.9 kg |
| 300 lb 136.1 kg | −26 lb −11.8 kg | −29 lb −13.2 kg | −38 lb −17.3 kg | −45 lb −20.4 kg |
How Women’s Bent Over Row and Chest Supported 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.
8.7 → 15.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the chest-supported row standard minus the bent-over row standard. A plus sign means the chest-supported row standard is higher. A minus sign means the bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −10 lb −4.6 kg | −14 lb −6.3 kg | −16 lb −7.2 kg | −19 lb −8.7 kg |
| 110 lb 49.9 kg | −11 lb −5 kg | −15 lb −6.8 kg | −18 lb −8.1 kg | −21 lb −9.5 kg |
| 120 lb 54.4 kg | −13 lb −5.9 kg | −15 lb −6.8 kg | −19 lb −8.6 kg | −22 lb −10 kg |
| 130 lb 59 kg | −12 lb −5.4 kg | −17 lb −7.7 kg | −20 lb −9.1 kg | −24 lb −10.9 kg |
| 140 lb 63.5 kg | −13 lb −5.9 kg | −17 lb −7.7 kg | −21 lb −9.6 kg | −25 lb −11.3 kg |
| 150 lb 68 kg | −14 lb −6.3 kg | −18 lb −8.2 kg | −22 lb −9.9 kg | −26 lb −11.8 kg |
| 160 lb 72.6 kg | −15 lb −6.8 kg | −19 lb −8.6 kg | −23 lb −10.4 kg | −27 lb −12.2 kg |
| 170 lb 77.1 kg | −15 lb −6.8 kg | −20 lb −9.1 kg | −24 lb −10.9 kg | −28 lb −12.7 kg |
| 180 lb 81.6 kg | −16 lb −7.2 kg | −21 lb −9.6 kg | −24 lb −10.9 kg | −29 lb −13.2 kg |
| 190 lb 86.2 kg | −16 lb −7.3 kg | −21 lb −9.6 kg | −26 lb −11.8 kg | −30 lb −13.6 kg |
| 200 lb 90.7 kg | −17 lb −7.7 kg | −22 lb −9.9 kg | −27 lb −12.3 kg | −32 lb −14.5 kg |
| 210 lb 95.3 kg | −18 lb −8.2 kg | −22 lb −10 kg | −28 lb −12.7 kg | −32 lb −14.5 kg |
| 220 lb 99.8 kg | −18 lb −8.1 kg | −23 lb −10.4 kg | −29 lb −13.2 kg | −34 lb −15.4 kg |
| 230 lb 104.3 kg | −18 lb −8.2 kg | −24 lb −10.8 kg | −29 lb −13.2 kg | −35 lb −15.9 kg |
| 240 lb 108.9 kg | −20 lb −9.1 kg | −25 lb −11.3 kg | −30 lb −13.6 kg | −35 lb −15.9 kg |
Bent Over Row and Chest Supported Row Exercises Used by This Calculator
This calculator uses a strict barbell bent-over row and a strict bilateral chest-supported row. Use strict Bent Over Row and Chest Supported Row sets that follow each individual tool’s canonical setup, range, equipment, and lockout rules. Do not transfer a load convention or variation from one exercise to the other.
Keep a fixed hinge during the barbell bent-over row
Hold a repeatable unsupported hinged position, pull the bar to the lower chest or upper abdomen, and lower it under control while the torso angle stays stable. Do not enter a Pendlay row, Yates row, chest-supported row, machine row, partial pull, hitched rep, or hip-driven heave.
Keep the chest fixed to the pad through the full row
Use a chest-supported machine or T-bar setup, start from full arm extension, and pull both handles together to the lower chest or upper abdomen. Enter the displayed or loaded implement weight. Do not use unsupported, cable, single-arm, bounced, rocked, or partial rows.
Enter one recent Bent Over Row set and one recent Chest Supported Row set
Use each exercise’s stated load convention and enter a whole number from 1 to 12 reps. Pounds and kilograms can be mixed. Use clean, difficult sets and repeat the same equipment and setup when retesting.
Related Tools
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Chest Supported Row — View the individual Chest Supported Row standards and next strength-level target.
- Inverted Row Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Yates Bent Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.