Kettlebell Row vs Bent Over Row Strength Standards
Compare your kettlebell row and bent-over row against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Use each exercise's canonical input: Weight used and a whole number from 1 to 12 reps for Kettlebell Row and Total barbell weight and a whole number from 1 to 12 reps for Bent Over Row. Testing: one kettlebell rowed by one arm at a time; a strict barbell row from full arm extension to the lower ribs or upper abdomen with a stable near-parallel hinged torso. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Kettlebell Row vs Bent Over Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the kettlebell row and barbell bent-over 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 kettlebell row and barbell bent-over 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 Kettlebell Row / Bent-Over 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 Kettlebell Row vs Bent-Over Row Standards
How to read the table: The first number is Kettlebell Row; the second is Bent-Over 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 | 45 / 91 lb 20.4 / 41.3 kg | 67 / 119 lb 30.4 / 54 kg | 95 / 160 lb 43.1 / 72.6 kg | 126 / 203 lb 57.2 / 92.1 kg |
| 130 lb 59 kg | 47 / 96 lb 21.3 / 43.5 kg | 71 / 126 lb 32.2 / 57.2 kg | 100 / 169 lb 45.4 / 76.7 kg | 133 / 214 lb 60.3 / 97.1 kg |
| 140 lb 63.5 kg | 50 / 101 lb 22.7 / 45.8 kg | 74 / 132 lb 33.6 / 59.9 kg | 105 / 178 lb 47.6 / 80.7 kg | 140 / 225 lb 63.5 / 102.1 kg |
| 150 lb 68 kg | 52 / 106 lb 23.6 / 48.1 kg | 78 / 138 lb 35.4 / 62.6 kg | 110 / 186 lb 49.9 / 84.4 kg | 146 / 236 lb 66.2 / 107 kg |
| 160 lb 72.6 kg | 54 / 111 lb 24.5 / 50.3 kg | 81 / 144 lb 36.7 / 65.3 kg | 115 / 194 lb 52.2 / 88 kg | 152 / 246 lb 68.9 / 111.6 kg |
| 170 lb 77.1 kg | 57 / 115 lb 25.9 / 52.2 kg | 84 / 150 lb 38.1 / 68 kg | 120 / 202 lb 54.4 / 91.6 kg | 159 / 256 lb 72.1 / 116.1 kg |
| 180 lb 81.6 kg | 59 / 120 lb 26.8 / 54.4 kg | 88 / 156 lb 39.9 / 70.8 kg | 124 / 210 lb 56.2 / 95.3 kg | 165 / 266 lb 74.8 / 120.7 kg |
| 190 lb 86.2 kg | 61 / 124 lb 27.7 / 56.2 kg | 91 / 162 lb 41.3 / 73.5 kg | 129 / 218 lb 58.5 / 98.9 kg | 171 / 276 lb 77.6 / 125.2 kg |
| 200 lb 90.7 kg | 63 / 128 lb 28.6 / 58.1 kg | 94 / 168 lb 42.6 / 76.2 kg | 133 / 226 lb 60.3 / 102.5 kg | 177 / 286 lb 80.3 / 129.7 kg |
| 210 lb 95.3 kg | 65 / 133 lb 29.5 / 60.3 kg | 97 / 173 lb 44 / 78.5 kg | 138 / 233 lb 62.6 / 105.7 kg | 183 / 295 lb 83 / 133.8 kg |
| 220 lb 99.8 kg | 67 / 137 lb 30.4 / 62.1 kg | 100 / 179 lb 45.4 / 81.2 kg | 142 / 240 lb 64.4 / 108.9 kg | 189 / 304 lb 85.7 / 137.9 kg |
| 230 lb 104.3 kg | 69 / 141 lb 31.3 / 64 kg | 103 / 184 lb 46.7 / 83.5 kg | 147 / 248 lb 66.7 / 112.5 kg | 194 / 313 lb 88 / 142 kg |
| 240 lb 108.9 kg | 71 / 145 lb 32.2 / 65.8 kg | 106 / 189 lb 48.1 / 85.7 kg | 151 / 255 lb 68.5 / 115.7 kg | 200 / 323 lb 90.7 / 146.5 kg |
| 250 lb 113.4 kg | 73 / 149 lb 33.1 / 67.6 kg | 109 / 195 lb 49.4 / 88.5 kg | 155 / 262 lb 70.3 / 118.8 kg | 205 / 331 lb 93 / 150.1 kg |
| 260 lb 117.9 kg | 75 / 153 lb 34 / 69.4 kg | 112 / 200 lb 50.8 / 90.7 kg | 159 / 269 lb 72.1 / 122 kg | 211 / 340 lb 95.7 / 154.2 kg |
| 270 lb 122.5 kg | 77 / 157 lb 34.9 / 71.2 kg | 115 / 205 lb 52.2 / 93 kg | 163 / 276 lb 73.9 / 125.2 kg | 216 / 349 lb 98 / 158.3 kg |
| 280 lb 127 kg | 79 / 161 lb 35.8 / 73 kg | 118 / 210 lb 53.5 / 95.3 kg | 167 / 282 lb 75.7 / 127.9 kg | 221 / 357 lb 100.2 / 161.9 kg |
| 290 lb 131.5 kg | 81 / 164 lb 36.7 / 74.4 kg | 121 / 215 lb 54.9 / 97.5 kg | 171 / 289 lb 77.6 / 131.1 kg | 227 / 366 lb 103 / 166 kg |
| 300 lb 136.1 kg | 83 / 168 lb 37.6 / 76.2 kg | 123 / 220 lb 55.8 / 99.8 kg | 175 / 296 lb 79.4 / 134.3 kg | 232 / 374 lb 105.2 / 169.6 kg |
Women’s Kettlebell Row vs Bent-Over Row Standards
How to read the table: The first number is Kettlebell Row; the second is Bent-Over 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 | 25 / 63 lb 11.3 / 28.6 kg | 39 / 86 lb 17.7 / 39 kg | 57 / 114 lb 25.9 / 51.7 kg | 78 / 143 lb 35.4 / 64.9 kg |
| 110 lb 49.9 kg | 27 / 67 lb 12.2 / 30.4 kg | 41 / 92 lb 18.6 / 41.7 kg | 61 / 122 lb 27.7 / 55.3 kg | 83 / 153 lb 37.6 / 69.4 kg |
| 120 lb 54.4 kg | 28 / 72 lb 12.7 / 32.7 kg | 44 / 97 lb 20 / 44 kg | 65 / 129 lb 29.5 / 58.5 kg | 88 / 162 lb 39.9 / 73.5 kg |
| 130 lb 59 kg | 30 / 75 lb 13.6 / 34 kg | 46 / 103 lb 20.9 / 46.7 kg | 68 / 136 lb 30.8 / 61.7 kg | 93 / 171 lb 42.2 / 77.6 kg |
| 140 lb 63.5 kg | 32 / 79 lb 14.5 / 35.8 kg | 49 / 108 lb 22.2 / 49 kg | 72 / 143 lb 32.7 / 64.9 kg | 97 / 180 lb 44 / 81.6 kg |
| 150 lb 68 kg | 33 / 83 lb 15 / 37.6 kg | 51 / 113 lb 23.1 / 51.3 kg | 75 / 150 lb 34 / 68 kg | 102 / 188 lb 46.3 / 85.3 kg |
| 160 lb 72.6 kg | 34 / 87 lb 15.4 / 39.5 kg | 53 / 118 lb 24 / 53.5 kg | 78 / 157 lb 35.4 / 71.2 kg | 106 / 196 lb 48.1 / 88.9 kg |
| 170 lb 77.1 kg | 36 / 90 lb 16.3 / 40.8 kg | 55 / 123 lb 24.9 / 55.8 kg | 82 / 163 lb 37.2 / 73.9 kg | 111 / 204 lb 50.3 / 92.5 kg |
| 180 lb 81.6 kg | 37 / 94 lb 16.8 / 42.6 kg | 58 / 128 lb 26.3 / 58.1 kg | 85 / 169 lb 38.6 / 76.7 kg | 115 / 212 lb 52.2 / 96.2 kg |
| 190 lb 86.2 kg | 39 / 97 lb 17.7 / 44 kg | 60 / 132 lb 27.2 / 59.9 kg | 88 / 176 lb 39.9 / 79.8 kg | 119 / 220 lb 54 / 99.8 kg |
| 200 lb 90.7 kg | 40 / 101 lb 18.1 / 45.8 kg | 62 / 137 lb 28.1 / 62.1 kg | 91 / 182 lb 41.3 / 82.6 kg | 124 / 228 lb 56.2 / 103.4 kg |
| 210 lb 95.3 kg | 41 / 104 lb 18.6 / 47.2 kg | 64 / 141 lb 29 / 64 kg | 94 / 188 lb 42.6 / 85.3 kg | 128 / 235 lb 58.1 / 106.6 kg |
| 220 lb 99.8 kg | 43 / 107 lb 19.5 / 48.5 kg | 66 / 146 lb 29.9 / 66.2 kg | 97 / 194 lb 44 / 88 kg | 132 / 243 lb 59.9 / 110.2 kg |
| 230 lb 104.3 kg | 44 / 110 lb 20 / 49.9 kg | 68 / 150 lb 30.8 / 68 kg | 100 / 199 lb 45.4 / 90.3 kg | 136 / 250 lb 61.7 / 113.4 kg |
| 240 lb 108.9 kg | 45 / 114 lb 20.4 / 51.7 kg | 70 / 155 lb 31.8 / 70.3 kg | 103 / 205 lb 46.7 / 93 kg | 140 / 257 lb 63.5 / 116.6 kg |
How Your Kettlebell Row vs Bent Over 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 kettlebell row strength level
The standards use the sex-specific thresholds from the individual Kettlebell 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.
3. 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.
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 kettlebell row | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the bent-over row | Use total-barbell estimated max and adjust targets 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 Kettlebell Row and Bent Over 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 bent-over row standard is higher; below zero means the kettlebell 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.
34.9 → 64.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the kettlebell row standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the kettlebell row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +46 lb +20.9 kg | +52 lb +23.6 kg | +65 lb +29.5 kg | +77 lb +34.9 kg |
| 130 lb 59 kg | +49 lb +22.2 kg | +55 lb +25 kg | +69 lb +31.3 kg | +81 lb +36.8 kg |
| 140 lb 63.5 kg | +51 lb +23.1 kg | +58 lb +26.3 kg | +73 lb +33.1 kg | +85 lb +38.6 kg |
| 150 lb 68 kg | +54 lb +24.5 kg | +60 lb +27.2 kg | +76 lb +34.5 kg | +90 lb +40.8 kg |
| 160 lb 72.6 kg | +57 lb +25.8 kg | +63 lb +28.6 kg | +79 lb +35.8 kg | +94 lb +42.7 kg |
| 170 lb 77.1 kg | +58 lb +26.3 kg | +66 lb +29.9 kg | +82 lb +37.2 kg | +97 lb +44 kg |
| 180 lb 81.6 kg | +61 lb +27.6 kg | +68 lb +30.9 kg | +86 lb +39.1 kg | +101 lb +45.9 kg |
| 190 lb 86.2 kg | +63 lb +28.5 kg | +71 lb +32.2 kg | +89 lb +40.4 kg | +105 lb +47.6 kg |
| 200 lb 90.7 kg | +65 lb +29.5 kg | +74 lb +33.6 kg | +93 lb +42.2 kg | +109 lb +49.4 kg |
| 210 lb 95.3 kg | +68 lb +30.8 kg | +76 lb +34.5 kg | +95 lb +43.1 kg | +112 lb +50.8 kg |
| 220 lb 99.8 kg | +70 lb +31.7 kg | +79 lb +35.8 kg | +98 lb +44.5 kg | +115 lb +52.2 kg |
| 230 lb 104.3 kg | +72 lb +32.7 kg | +81 lb +36.8 kg | +101 lb +45.8 kg | +119 lb +54 kg |
| 240 lb 108.9 kg | +74 lb +33.6 kg | +83 lb +37.6 kg | +104 lb +47.2 kg | +123 lb +55.8 kg |
| 250 lb 113.4 kg | +76 lb +34.5 kg | +86 lb +39.1 kg | +107 lb +48.5 kg | +126 lb +57.1 kg |
| 260 lb 117.9 kg | +78 lb +35.4 kg | +88 lb +39.9 kg | +110 lb +49.9 kg | +129 lb +58.5 kg |
| 270 lb 122.5 kg | +80 lb +36.3 kg | +90 lb +40.8 kg | +113 lb +51.3 kg | +133 lb +60.3 kg |
| 280 lb 127 kg | +82 lb +37.2 kg | +92 lb +41.8 kg | +115 lb +52.2 kg | +136 lb +61.7 kg |
| 290 lb 131.5 kg | +83 lb +37.7 kg | +94 lb +42.6 kg | +118 lb +53.5 kg | +139 lb +63 kg |
| 300 lb 136.1 kg | +85 lb +38.6 kg | +97 lb +44 kg | +121 lb +54.9 kg | +142 lb +64.4 kg |
How Women’s Kettlebell Row and Bent Over 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.
29.5 → 53.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the kettlebell row standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the kettlebell row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +38 lb +17.3 kg | +47 lb +21.3 kg | +57 lb +25.8 kg | +65 lb +29.5 kg |
| 110 lb 49.9 kg | +40 lb +18.2 kg | +51 lb +23.1 kg | +61 lb +27.6 kg | +70 lb +31.8 kg |
| 120 lb 54.4 kg | +44 lb +20 kg | +53 lb +24 kg | +64 lb +29 kg | +74 lb +33.6 kg |
| 130 lb 59 kg | +45 lb +20.4 kg | +57 lb +25.8 kg | +68 lb +30.9 kg | +78 lb +35.4 kg |
| 140 lb 63.5 kg | +47 lb +21.3 kg | +59 lb +26.8 kg | +71 lb +32.2 kg | +83 lb +37.6 kg |
| 150 lb 68 kg | +50 lb +22.6 kg | +62 lb +28.2 kg | +75 lb +34 kg | +86 lb +39 kg |
| 160 lb 72.6 kg | +53 lb +24.1 kg | +65 lb +29.5 kg | +79 lb +35.8 kg | +90 lb +40.8 kg |
| 170 lb 77.1 kg | +54 lb +24.5 kg | +68 lb +30.9 kg | +81 lb +36.7 kg | +93 lb +42.2 kg |
| 180 lb 81.6 kg | +57 lb +25.8 kg | +70 lb +31.8 kg | +84 lb +38.1 kg | +97 lb +44 kg |
| 190 lb 86.2 kg | +58 lb +26.3 kg | +72 lb +32.7 kg | +88 lb +39.9 kg | +101 lb +45.8 kg |
| 200 lb 90.7 kg | +61 lb +27.7 kg | +75 lb +34 kg | +91 lb +41.3 kg | +104 lb +47.2 kg |
| 210 lb 95.3 kg | +63 lb +28.6 kg | +77 lb +35 kg | +94 lb +42.7 kg | +107 lb +48.5 kg |
| 220 lb 99.8 kg | +64 lb +29 kg | +80 lb +36.3 kg | +97 lb +44 kg | +111 lb +50.3 kg |
| 230 lb 104.3 kg | +66 lb +29.9 kg | +82 lb +37.2 kg | +99 lb +44.9 kg | +114 lb +51.7 kg |
| 240 lb 108.9 kg | +69 lb +31.3 kg | +85 lb +38.5 kg | +102 lb +46.3 kg | +117 lb +53.1 kg |
Kettlebell Row and Bent Over Row Exercises Used by This Calculator
This calculator uses a strict kettlebell row test and a strict barbell bent-over row. Use strict canonical Kettlebell Row and Bent Over Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Kettlebell Row setup and load convention
one kettlebell rowed by one arm at a time total valid reps across both arms combined row one kettlebell toward the lower ribs, hip, or side from a fixed hinge or support position without hip pop, trunk heave, curl-only motion, or shortened top range Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
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 one recent Kettlebell Row result and one recent Bent Over Row result
Use each exercise’s canonical input: Weight used and a whole number from 1 to 12 reps for Kettlebell Row and Total barbell weight and a whole number from 1 to 12 reps for Bent Over Row.
Related Tools
- Kettlebell Row — View the individual Kettlebell Row standards and next strength-level target.
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- One Arm Bent Over Kettlebell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- One Arm Dumbbell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Bent-Over 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.