Bent Over Row vs Kneeling High Pulley Row Strength Standards
Compare your bent-over row and kneeling high pulley 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 Weight used for Kneeling High Pulley 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 the entered weight for strict Kneeling High Pulley Row. 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 Kneeling High Pulley Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell bent-over row and kneeling high pulley 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 kneeling high pulley 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 / Kneeling High Pulley 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 Kneeling High Pulley Row Standards
How to read the table: The first number is Bent-Over Row; the second is Kneeling High Pulley 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 / 59 lb 41.3 / 26.8 kg | 119 / 87 lb 54 / 39.5 kg | 160 / 120 lb 72.6 / 54.4 kg | 203 / 157 lb 92.1 / 71.2 kg |
| 130 lb 59 kg | 96 / 62 lb 43.5 / 28.1 kg | 126 / 92 lb 57.2 / 41.7 kg | 169 / 127 lb 76.7 / 57.6 kg | 214 / 165 lb 97.1 / 74.8 kg |
| 140 lb 63.5 kg | 101 / 65 lb 45.8 / 29.5 kg | 132 / 96 lb 59.9 / 43.5 kg | 178 / 133 lb 80.7 / 60.3 kg | 225 / 174 lb 102.1 / 78.9 kg |
| 150 lb 68 kg | 106 / 68 lb 48.1 / 30.8 kg | 138 / 101 lb 62.6 / 45.8 kg | 186 / 139 lb 84.4 / 63 kg | 236 / 182 lb 107 / 82.6 kg |
| 160 lb 72.6 kg | 111 / 71 lb 50.3 / 32.2 kg | 144 / 105 lb 65.3 / 47.6 kg | 194 / 145 lb 88 / 65.8 kg | 246 / 190 lb 111.6 / 86.2 kg |
| 170 lb 77.1 kg | 115 / 74 lb 52.2 / 33.6 kg | 150 / 110 lb 68 / 49.9 kg | 202 / 151 lb 91.6 / 68.5 kg | 256 / 198 lb 116.1 / 89.8 kg |
| 180 lb 81.6 kg | 120 / 77 lb 54.4 / 34.9 kg | 156 / 114 lb 70.8 / 51.7 kg | 210 / 157 lb 95.3 / 71.2 kg | 266 / 205 lb 120.7 / 93 kg |
| 190 lb 86.2 kg | 124 / 80 lb 56.2 / 36.3 kg | 162 / 118 lb 73.5 / 53.5 kg | 218 / 163 lb 98.9 / 73.9 kg | 276 / 213 lb 125.2 / 96.6 kg |
| 200 lb 90.7 kg | 128 / 83 lb 58.1 / 37.6 kg | 168 / 122 lb 76.2 / 55.3 kg | 226 / 169 lb 102.5 / 76.7 kg | 286 / 220 lb 129.7 / 99.8 kg |
| 210 lb 95.3 kg | 133 / 86 lb 60.3 / 39 kg | 173 / 126 lb 78.5 / 57.2 kg | 233 / 174 lb 105.7 / 78.9 kg | 295 / 228 lb 133.8 / 103.4 kg |
| 220 lb 99.8 kg | 137 / 88 lb 62.1 / 39.9 kg | 179 / 130 lb 81.2 / 59 kg | 240 / 180 lb 108.9 / 81.6 kg | 304 / 235 lb 137.9 / 106.6 kg |
| 230 lb 104.3 kg | 141 / 91 lb 64 / 41.3 kg | 184 / 134 lb 83.5 / 60.8 kg | 248 / 185 lb 112.5 / 83.9 kg | 313 / 242 lb 142 / 109.8 kg |
| 240 lb 108.9 kg | 145 / 93 lb 65.8 / 42.2 kg | 189 / 138 lb 85.7 / 62.6 kg | 255 / 190 lb 115.7 / 86.2 kg | 323 / 249 lb 146.5 / 112.9 kg |
| 250 lb 113.4 kg | 149 / 96 lb 67.6 / 43.5 kg | 195 / 142 lb 88.5 / 64.4 kg | 262 / 196 lb 118.8 / 88.9 kg | 331 / 256 lb 150.1 / 116.1 kg |
| 260 lb 117.9 kg | 153 / 99 lb 69.4 / 44.9 kg | 200 / 145 lb 90.7 / 65.8 kg | 269 / 201 lb 122 / 91.2 kg | 340 / 263 lb 154.2 / 119.3 kg |
| 270 lb 122.5 kg | 157 / 101 lb 71.2 / 45.8 kg | 205 / 149 lb 93 / 67.6 kg | 276 / 206 lb 125.2 / 93.4 kg | 349 / 269 lb 158.3 / 122 kg |
| 280 lb 127 kg | 161 / 104 lb 73 / 47.2 kg | 210 / 153 lb 95.3 / 69.4 kg | 282 / 211 lb 127.9 / 95.7 kg | 357 / 276 lb 161.9 / 125.2 kg |
| 290 lb 131.5 kg | 164 / 106 lb 74.4 / 48.1 kg | 215 / 156 lb 97.5 / 70.8 kg | 289 / 216 lb 131.1 / 98 kg | 366 / 282 lb 166 / 127.9 kg |
| 300 lb 136.1 kg | 168 / 108 lb 76.2 / 49 kg | 220 / 160 lb 99.8 / 72.6 kg | 296 / 221 lb 134.3 / 100.2 kg | 374 / 289 lb 169.6 / 131.1 kg |
Women’s Bent-Over Row vs Kneeling High Pulley Row Standards
How to read the table: The first number is Bent-Over Row; the second is Kneeling High Pulley 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 / 34 lb 28.6 / 15.4 kg | 86 / 53 lb 39 / 24 kg | 114 / 75 lb 51.7 / 34 kg | 143 / 96 lb 64.9 / 43.5 kg |
| 110 lb 49.9 kg | 67 / 37 lb 30.4 / 16.8 kg | 92 / 56 lb 41.7 / 25.4 kg | 122 / 80 lb 55.3 / 36.3 kg | 153 / 102 lb 69.4 / 46.3 kg |
| 120 lb 54.4 kg | 72 / 39 lb 32.7 / 17.7 kg | 97 / 59 lb 44 / 26.8 kg | 129 / 84 lb 58.5 / 38.1 kg | 162 / 109 lb 73.5 / 49.4 kg |
| 130 lb 59 kg | 75 / 41 lb 34 / 18.6 kg | 103 / 63 lb 46.7 / 28.6 kg | 136 / 89 lb 61.7 / 40.4 kg | 171 / 115 lb 77.6 / 52.2 kg |
| 140 lb 63.5 kg | 79 / 43 lb 35.8 / 19.5 kg | 108 / 66 lb 49 / 29.9 kg | 143 / 94 lb 64.9 / 42.6 kg | 180 / 120 lb 81.6 / 54.4 kg |
| 150 lb 68 kg | 83 / 45 lb 37.6 / 20.4 kg | 113 / 69 lb 51.3 / 31.3 kg | 150 / 98 lb 68 / 44.5 kg | 188 / 126 lb 85.3 / 57.2 kg |
| 160 lb 72.6 kg | 87 / 47 lb 39.5 / 21.3 kg | 118 / 72 lb 53.5 / 32.7 kg | 157 / 102 lb 71.2 / 46.3 kg | 196 / 132 lb 88.9 / 59.9 kg |
| 170 lb 77.1 kg | 90 / 49 lb 40.8 / 22.2 kg | 123 / 75 lb 55.8 / 34 kg | 163 / 107 lb 73.9 / 48.5 kg | 204 / 137 lb 92.5 / 62.1 kg |
| 180 lb 81.6 kg | 94 / 51 lb 42.6 / 23.1 kg | 128 / 78 lb 58.1 / 35.4 kg | 169 / 111 lb 76.7 / 50.3 kg | 212 / 142 lb 96.2 / 64.4 kg |
| 190 lb 86.2 kg | 97 / 53 lb 44 / 24 kg | 132 / 81 lb 59.9 / 36.7 kg | 176 / 115 lb 79.8 / 52.2 kg | 220 / 148 lb 99.8 / 67.1 kg |
| 200 lb 90.7 kg | 101 / 55 lb 45.8 / 24.9 kg | 137 / 84 lb 62.1 / 38.1 kg | 182 / 119 lb 82.6 / 54 kg | 228 / 153 lb 103.4 / 69.4 kg |
| 210 lb 95.3 kg | 104 / 56 lb 47.2 / 25.4 kg | 141 / 86 lb 64 / 39 kg | 188 / 123 lb 85.3 / 55.8 kg | 235 / 158 lb 106.6 / 71.7 kg |
| 220 lb 99.8 kg | 107 / 58 lb 48.5 / 26.3 kg | 146 / 89 lb 66.2 / 40.4 kg | 194 / 127 lb 88 / 57.6 kg | 243 / 163 lb 110.2 / 73.9 kg |
| 230 lb 104.3 kg | 110 / 60 lb 49.9 / 27.2 kg | 150 / 92 lb 68 / 41.7 kg | 199 / 130 lb 90.3 / 59 kg | 250 / 168 lb 113.4 / 76.2 kg |
| 240 lb 108.9 kg | 114 / 62 lb 51.7 / 28.1 kg | 155 / 94 lb 70.3 / 42.6 kg | 205 / 134 lb 93 / 60.8 kg | 257 / 172 lb 116.6 / 78 kg |
How Your Bent Over Row vs Kneeling High Pulley 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 kneeling high pulley row strength level
The standards use the sex-specific thresholds from the individual Kneeling High Pulley 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 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 kneeling high pulley row | 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 Kneeling High Pulley 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 kneeling high pulley 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.
20.9 → 38.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the kneeling high pulley row standard minus the barbell bent-over row standard. A plus sign means the kneeling high pulley 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 | −32 lb −14.5 kg | −32 lb −14.5 kg | −40 lb −18.2 kg | −46 lb −20.9 kg |
| 130 lb 59 kg | −34 lb −15.4 kg | −34 lb −15.5 kg | −42 lb −19.1 kg | −49 lb −22.3 kg |
| 140 lb 63.5 kg | −36 lb −16.3 kg | −36 lb −16.4 kg | −45 lb −20.4 kg | −51 lb −23.2 kg |
| 150 lb 68 kg | −38 lb −17.3 kg | −37 lb −16.8 kg | −47 lb −21.4 kg | −54 lb −24.4 kg |
| 160 lb 72.6 kg | −40 lb −18.1 kg | −39 lb −17.7 kg | −49 lb −22.2 kg | −56 lb −25.4 kg |
| 170 lb 77.1 kg | −41 lb −18.6 kg | −40 lb −18.1 kg | −51 lb −23.1 kg | −58 lb −26.3 kg |
| 180 lb 81.6 kg | −43 lb −19.5 kg | −42 lb −19.1 kg | −53 lb −24.1 kg | −61 lb −27.7 kg |
| 190 lb 86.2 kg | −44 lb −19.9 kg | −44 lb −20 kg | −55 lb −25 kg | −63 lb −28.6 kg |
| 200 lb 90.7 kg | −45 lb −20.5 kg | −46 lb −20.9 kg | −57 lb −25.8 kg | −66 lb −29.9 kg |
| 210 lb 95.3 kg | −47 lb −21.3 kg | −47 lb −21.3 kg | −59 lb −26.8 kg | −67 lb −30.4 kg |
| 220 lb 99.8 kg | −49 lb −22.2 kg | −49 lb −22.2 kg | −60 lb −27.3 kg | −69 lb −31.3 kg |
| 230 lb 104.3 kg | −50 lb −22.7 kg | −50 lb −22.7 kg | −63 lb −28.6 kg | −71 lb −32.2 kg |
| 240 lb 108.9 kg | −52 lb −23.6 kg | −51 lb −23.1 kg | −65 lb −29.5 kg | −74 lb −33.6 kg |
| 250 lb 113.4 kg | −53 lb −24.1 kg | −53 lb −24.1 kg | −66 lb −29.9 kg | −75 lb −34 kg |
| 260 lb 117.9 kg | −54 lb −24.5 kg | −55 lb −24.9 kg | −68 lb −30.8 kg | −77 lb −34.9 kg |
| 270 lb 122.5 kg | −56 lb −25.4 kg | −56 lb −25.4 kg | −70 lb −31.8 kg | −80 lb −36.3 kg |
| 280 lb 127 kg | −57 lb −25.8 kg | −57 lb −25.9 kg | −71 lb −32.2 kg | −81 lb −36.7 kg |
| 290 lb 131.5 kg | −58 lb −26.3 kg | −59 lb −26.7 kg | −73 lb −33.1 kg | −84 lb −38.1 kg |
| 300 lb 136.1 kg | −60 lb −27.2 kg | −60 lb −27.2 kg | −75 lb −34.1 kg | −85 lb −38.5 kg |
How Women’s Bent Over Row and Kneeling High Pulley 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.
21.4 → 38.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the kneeling high pulley row standard minus the barbell bent-over row standard. A plus sign means the kneeling high pulley 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 | −29 lb −13.2 kg | −33 lb −15 kg | −39 lb −17.7 kg | −47 lb −21.4 kg |
| 110 lb 49.9 kg | −30 lb −13.6 kg | −36 lb −16.3 kg | −42 lb −19 kg | −51 lb −23.1 kg |
| 120 lb 54.4 kg | −33 lb −15 kg | −38 lb −17.2 kg | −45 lb −20.4 kg | −53 lb −24.1 kg |
| 130 lb 59 kg | −34 lb −15.4 kg | −40 lb −18.1 kg | −47 lb −21.3 kg | −56 lb −25.4 kg |
| 140 lb 63.5 kg | −36 lb −16.3 kg | −42 lb −19.1 kg | −49 lb −22.3 kg | −60 lb −27.2 kg |
| 150 lb 68 kg | −38 lb −17.2 kg | −44 lb −20 kg | −52 lb −23.5 kg | −62 lb −28.1 kg |
| 160 lb 72.6 kg | −40 lb −18.2 kg | −46 lb −20.8 kg | −55 lb −24.9 kg | −64 lb −29 kg |
| 170 lb 77.1 kg | −41 lb −18.6 kg | −48 lb −21.8 kg | −56 lb −25.4 kg | −67 lb −30.4 kg |
| 180 lb 81.6 kg | −43 lb −19.5 kg | −50 lb −22.7 kg | −58 lb −26.4 kg | −70 lb −31.8 kg |
| 190 lb 86.2 kg | −44 lb −20 kg | −51 lb −23.2 kg | −61 lb −27.6 kg | −72 lb −32.7 kg |
| 200 lb 90.7 kg | −46 lb −20.9 kg | −53 lb −24 kg | −63 lb −28.6 kg | −75 lb −34 kg |
| 210 lb 95.3 kg | −48 lb −21.8 kg | −55 lb −25 kg | −65 lb −29.5 kg | −77 lb −34.9 kg |
| 220 lb 99.8 kg | −49 lb −22.2 kg | −57 lb −25.8 kg | −67 lb −30.4 kg | −80 lb −36.3 kg |
| 230 lb 104.3 kg | −50 lb −22.7 kg | −58 lb −26.3 kg | −69 lb −31.3 kg | −82 lb −37.2 kg |
| 240 lb 108.9 kg | −52 lb −23.6 kg | −61 lb −27.7 kg | −71 lb −32.2 kg | −85 lb −38.6 kg |
Bent Over Row and Kneeling High Pulley Row Exercises Used by This Calculator
This calculator uses a strict barbell bent-over row and a strict kneeling high pulley row test. Use strict canonical Bent Over Row and Kneeling High Pulley 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 the canonical Kneeling High Pulley Row setup and load convention
the entered weight for strict Kneeling High Pulley Row valid Kneeling High Pulley Row reps Pull the attachment down and back toward the upper trunk through a row path, then return under control to the same elevated arm-extension start and finish in a valid position that shows a controlled upper-trunk row with elbows driven back or down according to the handle path, shoulder blades controlled, and no trunk heave, pulldown fold, or curl-dominant finish Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Bent Over Row result and one recent Kneeling High Pulley Row result
Use each exercise’s canonical input: Total barbell weight for Bent Over Row and Weight used for Kneeling High Pulley Row.
Related Tools
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Kneeling High Pulley Row — View the individual Kneeling High Pulley Row standards and next strength-level target.
- Lat Pulldown (Strict) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable High Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated Cable Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Low Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.