Inverted Row vs Barbell Seal Row Strength Standards
Compare your inverted row and barbell seal row against strength standards for your sex, age range, and bodyweight. Enter one result for each exercise to see your strength levels, next target, and which exercise is the priority.
Use each exercise's canonical input: No external load for Inverted Row and External load for Barbell Seal Row. Use one continuous set of strict horizontal inverted rows using one unchanged body angle and full range; use a strict, repeatable barbell seal row test using the canonical setup, range, and finish rules. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Inverted Row vs Barbell Seal Row Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Inverted Row vs Barbell Seal Row Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Barbell Seal Row:70 lb31.8 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Barbell Seal Row:101 lb45.8 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:137 lb62.1 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Barbell Seal Row:174 lb78.9 kg |
| 130 lb 59 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Barbell Seal Row:74 lb33.6 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Barbell Seal Row:106 lb48.1 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:144 lb65.3 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Barbell Seal Row:183 lb83 kg |
| 140 lb 63.5 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Barbell Seal Row:78 lb35.4 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Barbell Seal Row:112 lb50.8 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:152 lb68.9 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Barbell Seal Row:193 lb87.5 kg |
| 150 lb 68 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Barbell Seal Row:81 lb36.7 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Barbell Seal Row:117 lb53.1 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:159 lb72.1 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Barbell Seal Row:202 lb91.6 kg |
| 160 lb 72.6 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Barbell Seal Row:85 lb38.6 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Barbell Seal Row:122 lb55.3 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:166 lb75.3 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Barbell Seal Row:210 lb95.3 kg |
| 170 lb 77.1 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Barbell Seal Row:88 lb39.9 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Barbell Seal Row:127 lb57.6 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:173 lb78.5 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Barbell Seal Row:219 lb99.3 kg |
| 180 lb 81.6 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Barbell Seal Row:92 lb41.7 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Barbell Seal Row:132 lb59.9 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:179 lb81.2 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Barbell Seal Row:228 lb103.4 kg |
| 190 lb 86.2 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Barbell Seal Row:95 lb43.1 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Barbell Seal Row:137 lb62.1 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:186 lb84.4 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Barbell Seal Row:236 lb107 kg |
| 200 lb 90.7 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Barbell Seal Row:98 lb44.5 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Barbell Seal Row:142 lb64.4 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:192 lb87.1 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Barbell Seal Row:244 lb110.7 kg |
| 210 lb 95.3 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Barbell Seal Row:102 lb46.3 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Barbell Seal Row:146 lb66.2 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:199 lb90.3 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Barbell Seal Row:252 lb114.3 kg |
| 220 lb 99.8 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Barbell Seal Row:105 lb47.6 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Barbell Seal Row:151 lb68.5 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:205 lb93 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Barbell Seal Row:260 lb117.9 kg |
| 230 lb 104.3 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Barbell Seal Row:108 lb49 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Barbell Seal Row:156 lb70.8 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:211 lb95.7 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Barbell Seal Row:268 lb121.6 kg |
| 240 lb 108.9 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Barbell Seal Row:111 lb50.3 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Barbell Seal Row:160 lb72.6 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:217 lb98.4 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Barbell Seal Row:276 lb125.2 kg |
| 250 lb 113.4 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Barbell Seal Row:114 lb51.7 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Barbell Seal Row:165 lb74.8 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:223 lb101.2 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Barbell Seal Row:283 lb128.4 kg |
| 260 lb 117.9 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Barbell Seal Row:117 lb53.1 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Barbell Seal Row:169 lb76.7 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:229 lb103.9 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Barbell Seal Row:291 lb132 kg |
| 270 lb 122.5 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Barbell Seal Row:120 lb54.4 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Barbell Seal Row:173 lb78.5 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:235 lb106.6 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Barbell Seal Row:298 lb135.2 kg |
| 280 lb 127 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Barbell Seal Row:123 lb55.8 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Barbell Seal Row:177 lb80.3 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:241 lb109.3 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Barbell Seal Row:306 lb138.8 kg |
| 290 lb 131.5 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Barbell Seal Row:126 lb57.2 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Barbell Seal Row:182 lb82.6 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:247 lb112 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Barbell Seal Row:313 lb142 kg |
| 300 lb 136.1 kg | Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps Barbell Seal Row:129 lb58.5 kg | Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps Barbell Seal Row:186 lb84.4 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:252 lb114.3 kg | Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps Barbell Seal Row:320 lb145.1 kg |
Women’s Inverted Row vs Barbell Seal Row Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Barbell Seal Row:37 lb16.8 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Barbell Seal Row:55 lb24.9 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Barbell Seal Row:78 lb35.4 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:101 lb45.8 kg |
| 110 lb 49.9 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Barbell Seal Row:39 lb17.7 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Barbell Seal Row:59 lb26.8 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Barbell Seal Row:83 lb37.6 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:107 lb48.5 kg |
| 120 lb 54.4 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Barbell Seal Row:41 lb18.6 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Barbell Seal Row:62 lb28.1 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Barbell Seal Row:88 lb39.9 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:114 lb51.7 kg |
| 130 lb 59 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Barbell Seal Row:44 lb20 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Barbell Seal Row:65 lb29.5 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Barbell Seal Row:93 lb42.2 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:120 lb54.4 kg |
| 140 lb 63.5 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Barbell Seal Row:46 lb20.9 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Barbell Seal Row:69 lb31.3 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Barbell Seal Row:97 lb44 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:126 lb57.2 kg |
| 150 lb 68 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Barbell Seal Row:48 lb21.8 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Barbell Seal Row:72 lb32.7 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Barbell Seal Row:102 lb46.3 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:132 lb59.9 kg |
| 160 lb 72.6 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Barbell Seal Row:50 lb22.7 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Barbell Seal Row:75 lb34 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Barbell Seal Row:106 lb48.1 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:138 lb62.6 kg |
| 170 lb 77.1 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Barbell Seal Row:52 lb23.6 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Barbell Seal Row:78 lb35.4 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Barbell Seal Row:111 lb50.3 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:143 lb64.9 kg |
| 180 lb 81.6 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Barbell Seal Row:54 lb24.5 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Barbell Seal Row:81 lb36.7 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Barbell Seal Row:115 lb52.2 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:149 lb67.6 kg |
| 190 lb 86.2 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Barbell Seal Row:56 lb25.4 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Barbell Seal Row:84 lb38.1 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Barbell Seal Row:119 lb54 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:155 lb70.3 kg |
| 200 lb 90.7 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Barbell Seal Row:58 lb26.3 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Barbell Seal Row:87 lb39.5 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Barbell Seal Row:124 lb56.2 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:160 lb72.6 kg |
| 210 lb 95.3 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Barbell Seal Row:60 lb27.2 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Barbell Seal Row:90 lb40.8 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Barbell Seal Row:128 lb58.1 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:165 lb74.8 kg |
| 220 lb 99.8 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Barbell Seal Row:62 lb28.1 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Barbell Seal Row:93 lb42.2 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Barbell Seal Row:132 lb59.9 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:170 lb77.1 kg |
| 230 lb 104.3 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Barbell Seal Row:64 lb29 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Barbell Seal Row:96 lb43.5 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Barbell Seal Row:136 lb61.7 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:176 lb79.8 kg |
| 240 lb 108.9 kg | Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Barbell Seal Row:66 lb29.9 kg | Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps Barbell Seal Row:98 lb44.5 kg | Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps Barbell Seal Row:140 lb63.5 kg | Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps Barbell Seal Row:181 lb82.1 kg |
How Your Inverted Row vs Barbell Seal Row Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
1. Estimate the weight-based result
For Barbell Seal Row, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- 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.
2. Rate the Inverted Row result
The canonical thresholds vary by sex and age range; repetition results remain separate from estimated cable-stack weight. The calculator uses strict bodyweight repetitions in one continuous set at one unchanged body angle and does not convert the repetitions into an estimated weight.
3. Rate the Barbell Seal Row result
The standards use the sex-specific targets from the individual Barbell Seal Row tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the inverted row | Rate strict continuous inverted-row repetitions without converting them into weight. Measurement: Strict inverted-row reps. |
| Rate the barbell seal row | Adjust barbell seal row targets to exact bodyweight with the two-thirds rule. Measurement: estimated one-rep max. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Inverted Row and Barbell Seal Row Standards Differ
What the men’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Elite weight targets from 120 to 300 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Inverted Row and Barbell Seal Row Standards Differ
What the women’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Elite weight targets from 100 to 240 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Inverted Row and Barbell Seal Row Exercises Used by This Calculator
This calculator uses a strict inverted row and a strict barbell seal row. Use strict canonical Inverted Row and Barbell Seal Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Count one continuous strict set at one body angle
Keep a straight body from shoulders through ankles with heels down and torso relatively horizontal. Move from full elbow extension to clear chest-to-bar or chest-to-rings height and lower under control. Do not add weight or count bent-knee, elevated-torso, foot-assisted, kipped, hip-thrusted, bounced, partial, or changed-angle repetitions.
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 Inverted Row result and one recent Barbell Seal Row result
Use each exercise’s canonical input: No external load for Inverted Row and External load for Barbell Seal Row.
Related Tools
- Inverted Row Strength Standards — View the individual Inverted 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.
- Barbell Bent-Over 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.