Bent Over Row vs Machine Reverse Fly Strength Standards
Compare your bent-over row and machine reverse fly 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. 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 dedicated reverse-fly-machine set with stable chest support, symmetrical full range, and controlled return. 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 Machine Reverse Fly Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell bent-over row and machine reverse fly 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 machine reverse fly.
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 / Machine Reverse Fly, 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 Machine Reverse Fly Standards
How to read the table: The first number is Bent-Over Row; the second is Machine Reverse Fly. 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 / 22 lb 41.3 / 10 kg | 119 / 36 lb 54 / 16.3 kg | 160 / 56 lb 72.6 / 25.4 kg | 203 / 78 lb 92.1 / 35.4 kg |
| 130 lb 59 kg | 96 / 23 lb 43.5 / 10.4 kg | 126 / 38 lb 57.2 / 17.2 kg | 169 / 59 lb 76.7 / 26.8 kg | 214 / 82 lb 97.1 / 37.2 kg |
| 140 lb 63.5 kg | 101 / 24 lb 45.8 / 10.9 kg | 132 / 40 lb 59.9 / 18.1 kg | 178 / 62 lb 80.7 / 28.1 kg | 225 / 86 lb 102.1 / 39 kg |
| 150 lb 68 kg | 106 / 26 lb 48.1 / 11.8 kg | 138 / 42 lb 62.6 / 19.1 kg | 186 / 65 lb 84.4 / 29.5 kg | 236 / 91 lb 107 / 41.3 kg |
| 160 lb 72.6 kg | 111 / 27 lb 50.3 / 12.2 kg | 144 / 44 lb 65.3 / 20 kg | 194 / 68 lb 88 / 30.8 kg | 246 / 95 lb 111.6 / 43.1 kg |
| 170 lb 77.1 kg | 115 / 28 lb 52.2 / 12.7 kg | 150 / 45 lb 68 / 20.4 kg | 202 / 71 lb 91.6 / 32.2 kg | 256 / 98 lb 116.1 / 44.5 kg |
| 180 lb 81.6 kg | 120 / 29 lb 54.4 / 13.2 kg | 156 / 47 lb 70.8 / 21.3 kg | 210 / 73 lb 95.3 / 33.1 kg | 266 / 102 lb 120.7 / 46.3 kg |
| 190 lb 86.2 kg | 124 / 30 lb 56.2 / 13.6 kg | 162 / 49 lb 73.5 / 22.2 kg | 218 / 76 lb 98.9 / 34.5 kg | 276 / 106 lb 125.2 / 48.1 kg |
| 200 lb 90.7 kg | 128 / 31 lb 58.1 / 14.1 kg | 168 / 51 lb 76.2 / 23.1 kg | 226 / 79 lb 102.5 / 35.8 kg | 286 / 110 lb 129.7 / 49.9 kg |
| 210 lb 95.3 kg | 133 / 32 lb 60.3 / 14.5 kg | 173 / 52 lb 78.5 / 23.6 kg | 233 / 81 lb 105.7 / 36.7 kg | 295 / 113 lb 133.8 / 51.3 kg |
| 220 lb 99.8 kg | 137 / 33 lb 62.1 / 15 kg | 179 / 54 lb 81.2 / 24.5 kg | 240 / 84 lb 108.9 / 38.1 kg | 304 / 117 lb 137.9 / 53.1 kg |
| 230 lb 104.3 kg | 141 / 34 lb 64 / 15.4 kg | 184 / 56 lb 83.5 / 25.4 kg | 248 / 86 lb 112.5 / 39 kg | 313 / 120 lb 142 / 54.4 kg |
| 240 lb 108.9 kg | 145 / 35 lb 65.8 / 15.9 kg | 189 / 57 lb 85.7 / 25.9 kg | 255 / 89 lb 115.7 / 40.4 kg | 323 / 124 lb 146.5 / 56.2 kg |
| 250 lb 113.4 kg | 149 / 36 lb 67.6 / 16.3 kg | 195 / 59 lb 88.5 / 26.8 kg | 262 / 91 lb 118.8 / 41.3 kg | 331 / 127 lb 150.1 / 57.6 kg |
| 260 lb 117.9 kg | 153 / 37 lb 69.4 / 16.8 kg | 200 / 60 lb 90.7 / 27.2 kg | 269 / 94 lb 122 / 42.6 kg | 340 / 131 lb 154.2 / 59.4 kg |
| 270 lb 122.5 kg | 157 / 38 lb 71.2 / 17.2 kg | 205 / 62 lb 93 / 28.1 kg | 276 / 96 lb 125.2 / 43.5 kg | 349 / 134 lb 158.3 / 60.8 kg |
| 280 lb 127 kg | 161 / 39 lb 73 / 17.7 kg | 210 / 63 lb 95.3 / 28.6 kg | 282 / 98 lb 127.9 / 44.5 kg | 357 / 137 lb 161.9 / 62.1 kg |
| 290 lb 131.5 kg | 164 / 40 lb 74.4 / 18.1 kg | 215 / 65 lb 97.5 / 29.5 kg | 289 / 101 lb 131.1 / 45.8 kg | 366 / 141 lb 166 / 64 kg |
| 300 lb 136.1 kg | 168 / 41 lb 76.2 / 18.6 kg | 220 / 66 lb 99.8 / 29.9 kg | 296 / 103 lb 134.3 / 46.7 kg | 374 / 144 lb 169.6 / 65.3 kg |
Women’s Bent-Over Row vs Machine Reverse Fly Standards
How to read the table: The first number is Bent-Over Row; the second is Machine Reverse Fly. 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 / 9 lb 28.6 / 4.1 kg | 86 / 16 lb 39 / 7.3 kg | 114 / 27 lb 51.7 / 12.2 kg | 143 / 39 lb 64.9 / 17.7 kg |
| 110 lb 49.9 kg | 67 / 10 lb 30.4 / 4.5 kg | 92 / 17 lb 41.7 / 7.7 kg | 122 / 29 lb 55.3 / 13.2 kg | 153 / 41 lb 69.4 / 18.6 kg |
| 120 lb 54.4 kg | 72 / 10 lb 32.7 / 4.5 kg | 97 / 18 lb 44 / 8.2 kg | 129 / 31 lb 58.5 / 14.1 kg | 162 / 44 lb 73.5 / 20 kg |
| 130 lb 59 kg | 75 / 11 lb 34 / 5 kg | 103 / 19 lb 46.7 / 8.6 kg | 136 / 33 lb 61.7 / 15 kg | 171 / 46 lb 77.6 / 20.9 kg |
| 140 lb 63.5 kg | 79 / 11 lb 35.8 / 5 kg | 108 / 20 lb 49 / 9.1 kg | 143 / 34 lb 64.9 / 15.4 kg | 180 / 49 lb 81.6 / 22.2 kg |
| 150 lb 68 kg | 83 / 12 lb 37.6 / 5.4 kg | 113 / 21 lb 51.3 / 9.5 kg | 150 / 36 lb 68 / 16.3 kg | 188 / 51 lb 85.3 / 23.1 kg |
| 160 lb 72.6 kg | 87 / 13 lb 39.5 / 5.9 kg | 118 / 22 lb 53.5 / 10 kg | 157 / 38 lb 71.2 / 17.2 kg | 196 / 53 lb 88.9 / 24 kg |
| 170 lb 77.1 kg | 90 / 13 lb 40.8 / 5.9 kg | 123 / 23 lb 55.8 / 10.4 kg | 163 / 39 lb 73.9 / 17.7 kg | 204 / 55 lb 92.5 / 24.9 kg |
| 180 lb 81.6 kg | 94 / 14 lb 42.6 / 6.4 kg | 128 / 24 lb 58.1 / 10.9 kg | 169 / 41 lb 76.7 / 18.6 kg | 212 / 58 lb 96.2 / 26.3 kg |
| 190 lb 86.2 kg | 97 / 14 lb 44 / 6.4 kg | 132 / 25 lb 59.9 / 11.3 kg | 176 / 42 lb 79.8 / 19.1 kg | 220 / 60 lb 99.8 / 27.2 kg |
| 200 lb 90.7 kg | 101 / 15 lb 45.8 / 6.8 kg | 137 / 25 lb 62.1 / 11.3 kg | 182 / 44 lb 82.6 / 20 kg | 228 / 62 lb 103.4 / 28.1 kg |
| 210 lb 95.3 kg | 104 / 15 lb 47.2 / 6.8 kg | 141 / 26 lb 64 / 11.8 kg | 188 / 45 lb 85.3 / 20.4 kg | 235 / 64 lb 106.6 / 29 kg |
| 220 lb 99.8 kg | 107 / 15 lb 48.5 / 6.8 kg | 146 / 27 lb 66.2 / 12.2 kg | 194 / 46 lb 88 / 20.9 kg | 243 / 66 lb 110.2 / 29.9 kg |
| 230 lb 104.3 kg | 110 / 16 lb 49.9 / 7.3 kg | 150 / 28 lb 68 / 12.7 kg | 199 / 48 lb 90.3 / 21.8 kg | 250 / 68 lb 113.4 / 30.8 kg |
| 240 lb 108.9 kg | 114 / 16 lb 51.7 / 7.3 kg | 155 / 29 lb 70.3 / 13.2 kg | 205 / 49 lb 93 / 22.2 kg | 257 / 70 lb 116.6 / 31.8 kg |
How Your Bent Over Row vs Machine Reverse Fly 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 machine reverse fly strength level
The standards use the sex-specific strength levels from the individual Machine Reverse Fly 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 move more machine resistance 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 machine reverse fly | Adjust machine reverse fly targets to exact bodyweight with the two-thirds rule while preserving bilateral machine resistance. |
| 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 Machine Reverse Fly 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 machine reverse fly 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.
56.7 → 104.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine reverse fly standard minus the barbell bent-over row standard. A plus sign means the machine reverse fly 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 | −69 lb −31.3 kg | −83 lb −37.7 kg | −104 lb −47.2 kg | −125 lb −56.7 kg |
| 130 lb 59 kg | −73 lb −33.1 kg | −88 lb −40 kg | −110 lb −49.9 kg | −132 lb −59.9 kg |
| 140 lb 63.5 kg | −77 lb −34.9 kg | −92 lb −41.8 kg | −116 lb −52.6 kg | −139 lb −63.1 kg |
| 150 lb 68 kg | −80 lb −36.3 kg | −96 lb −43.5 kg | −121 lb −54.9 kg | −145 lb −65.7 kg |
| 160 lb 72.6 kg | −84 lb −38.1 kg | −100 lb −45.3 kg | −126 lb −57.2 kg | −151 lb −68.5 kg |
| 170 lb 77.1 kg | −87 lb −39.5 kg | −105 lb −47.6 kg | −131 lb −59.4 kg | −158 lb −71.6 kg |
| 180 lb 81.6 kg | −91 lb −41.2 kg | −109 lb −49.5 kg | −137 lb −62.2 kg | −164 lb −74.4 kg |
| 190 lb 86.2 kg | −94 lb −42.6 kg | −113 lb −51.3 kg | −142 lb −64.4 kg | −170 lb −77.1 kg |
| 200 lb 90.7 kg | −97 lb −44 kg | −117 lb −53.1 kg | −147 lb −66.7 kg | −176 lb −79.8 kg |
| 210 lb 95.3 kg | −101 lb −45.8 kg | −121 lb −54.9 kg | −152 lb −69 kg | −182 lb −82.5 kg |
| 220 lb 99.8 kg | −104 lb −47.1 kg | −125 lb −56.7 kg | −156 lb −70.8 kg | −187 lb −84.8 kg |
| 230 lb 104.3 kg | −107 lb −48.6 kg | −128 lb −58.1 kg | −162 lb −73.5 kg | −193 lb −87.6 kg |
| 240 lb 108.9 kg | −110 lb −49.9 kg | −132 lb −59.8 kg | −166 lb −75.3 kg | −199 lb −90.3 kg |
| 250 lb 113.4 kg | −113 lb −51.3 kg | −136 lb −61.7 kg | −171 lb −77.5 kg | −204 lb −92.5 kg |
| 260 lb 117.9 kg | −116 lb −52.6 kg | −140 lb −63.5 kg | −175 lb −79.4 kg | −209 lb −94.8 kg |
| 270 lb 122.5 kg | −119 lb −54 kg | −143 lb −64.9 kg | −180 lb −81.7 kg | −215 lb −97.5 kg |
| 280 lb 127 kg | −122 lb −55.3 kg | −147 lb −66.7 kg | −184 lb −83.4 kg | −220 lb −99.8 kg |
| 290 lb 131.5 kg | −124 lb −56.3 kg | −150 lb −68 kg | −188 lb −85.3 kg | −225 lb −102 kg |
| 300 lb 136.1 kg | −127 lb −57.6 kg | −154 lb −69.9 kg | −193 lb −87.6 kg | −230 lb −104.3 kg |
How Women’s Bent Over Row and Machine Reverse Fly Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
47.2 → 84.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine reverse fly standard minus the barbell bent-over row standard. A plus sign means the machine reverse fly 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 | −54 lb −24.5 kg | −70 lb −31.7 kg | −87 lb −39.5 kg | −104 lb −47.2 kg |
| 110 lb 49.9 kg | −57 lb −25.9 kg | −75 lb −34 kg | −93 lb −42.1 kg | −112 lb −50.8 kg |
| 120 lb 54.4 kg | −62 lb −28.2 kg | −79 lb −35.8 kg | −98 lb −44.4 kg | −118 lb −53.5 kg |
| 130 lb 59 kg | −64 lb −29 kg | −84 lb −38.1 kg | −103 lb −46.7 kg | −125 lb −56.7 kg |
| 140 lb 63.5 kg | −68 lb −30.8 kg | −88 lb −39.9 kg | −109 lb −49.5 kg | −131 lb −59.4 kg |
| 150 lb 68 kg | −71 lb −32.2 kg | −92 lb −41.8 kg | −114 lb −51.7 kg | −137 lb −62.2 kg |
| 160 lb 72.6 kg | −74 lb −33.6 kg | −96 lb −43.5 kg | −119 lb −54 kg | −143 lb −64.9 kg |
| 170 lb 77.1 kg | −77 lb −34.9 kg | −100 lb −45.4 kg | −124 lb −56.2 kg | −149 lb −67.6 kg |
| 180 lb 81.6 kg | −80 lb −36.2 kg | −104 lb −47.2 kg | −128 lb −58.1 kg | −154 lb −69.9 kg |
| 190 lb 86.2 kg | −83 lb −37.6 kg | −107 lb −48.6 kg | −134 lb −60.7 kg | −160 lb −72.6 kg |
| 200 lb 90.7 kg | −86 lb −39 kg | −112 lb −50.8 kg | −138 lb −62.6 kg | −166 lb −75.3 kg |
| 210 lb 95.3 kg | −89 lb −40.4 kg | −115 lb −52.2 kg | −143 lb −64.9 kg | −171 lb −77.6 kg |
| 220 lb 99.8 kg | −92 lb −41.7 kg | −119 lb −54 kg | −148 lb −67.1 kg | −177 lb −80.3 kg |
| 230 lb 104.3 kg | −94 lb −42.6 kg | −122 lb −55.3 kg | −151 lb −68.5 kg | −182 lb −82.6 kg |
| 240 lb 108.9 kg | −98 lb −44.4 kg | −126 lb −57.1 kg | −156 lb −70.8 kg | −187 lb −84.8 kg |
Bent Over Row and Machine Reverse Fly Exercises Used by This Calculator
This calculator uses a strict barbell bent-over row and a strict machine reverse fly. Use strict canonical Bent Over Row and Machine Reverse Fly 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.
Enter bilateral machine resistance and preserve the guided fly path
Use one dedicated reverse-fly machine with stable chest support and a symmetrical controlled range. Enter selected or loaded bilateral resistance. Do not count rows, other fly variations, face pulls, shrugs, bounce, rebound, torso heave, or partial reps.
Enter one recent Bent Over Row result and one recent Machine Reverse Fly result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Machine Reverse Fly — View the individual Machine Reverse Fly standards and next strength-level target.
- Dumbbell Reverse Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Chest Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Seated Row — 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.