Landmine Row vs Barbell Seal Row Strength Standards
Compare your landmine row and barbell seal 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 loaded free-end landmine weight for Landmine Row and External load for Barbell Seal Row. Use a strict two-arm landmine row using the same anchored bar, handle, torso position, and full range and a strict, repeatable barbell seal row test using the canonical setup, range, and finish rules. 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.
Landmine Row vs Barbell Seal Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the landmine row and barbell seal 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 landmine row and barbell seal 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 Landmine Row / Barbell Seal 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 Landmine Row vs Barbell Seal Row Standards
How to read the table: The first number is Landmine Row; the second is Barbell Seal 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 | 77 / 70 lb 34.9 / 31.8 kg | 112 / 101 lb 50.8 / 45.8 kg | 151 / 137 lb 68.5 / 62.1 kg | 190 / 174 lb 86.2 / 78.9 kg |
| 130 lb 59 kg | 82 / 74 lb 37.2 / 33.6 kg | 118 / 106 lb 53.5 / 48.1 kg | 159 / 144 lb 72.1 / 65.3 kg | 200 / 183 lb 90.7 / 83 kg |
| 140 lb 63.5 kg | 86 / 78 lb 39 / 35.4 kg | 124 / 112 lb 56.2 / 50.8 kg | 167 / 152 lb 75.7 / 68.9 kg | 210 / 193 lb 95.3 / 87.5 kg |
| 150 lb 68 kg | 90 / 81 lb 40.8 / 36.7 kg | 130 / 117 lb 59 / 53.1 kg | 175 / 159 lb 79.4 / 72.1 kg | 220 / 202 lb 99.8 / 91.6 kg |
| 160 lb 72.6 kg | 94 / 85 lb 42.6 / 38.6 kg | 136 / 122 lb 61.7 / 55.3 kg | 183 / 166 lb 83 / 75.3 kg | 230 / 210 lb 104.3 / 95.3 kg |
| 170 lb 77.1 kg | 97 / 88 lb 44 / 39.9 kg | 141 / 127 lb 64 / 57.6 kg | 190 / 173 lb 86.2 / 78.5 kg | 240 / 219 lb 108.9 / 99.3 kg |
| 180 lb 81.6 kg | 101 / 92 lb 45.8 / 41.7 kg | 147 / 132 lb 66.7 / 59.9 kg | 198 / 179 lb 89.8 / 81.2 kg | 249 / 228 lb 112.9 / 103.4 kg |
| 190 lb 86.2 kg | 105 / 95 lb 47.6 / 43.1 kg | 152 / 137 lb 68.9 / 62.1 kg | 205 / 186 lb 93 / 84.4 kg | 258 / 236 lb 117 / 107 kg |
| 200 lb 90.7 kg | 109 / 98 lb 49.4 / 44.5 kg | 157 / 142 lb 71.2 / 64.4 kg | 212 / 192 lb 96.2 / 87.1 kg | 267 / 244 lb 121.1 / 110.7 kg |
| 210 lb 95.3 kg | 112 / 102 lb 50.8 / 46.3 kg | 162 / 146 lb 73.5 / 66.2 kg | 219 / 199 lb 99.3 / 90.3 kg | 276 / 252 lb 125.2 / 114.3 kg |
| 220 lb 99.8 kg | 116 / 105 lb 52.6 / 47.6 kg | 168 / 151 lb 76.2 / 68.5 kg | 226 / 205 lb 102.5 / 93 kg | 284 / 260 lb 128.8 / 117.9 kg |
| 230 lb 104.3 kg | 119 / 108 lb 54 / 49 kg | 173 / 156 lb 78.5 / 70.8 kg | 233 / 211 lb 105.7 / 95.7 kg | 293 / 268 lb 132.9 / 121.6 kg |
| 240 lb 108.9 kg | 123 / 111 lb 55.8 / 50.3 kg | 178 / 160 lb 80.7 / 72.6 kg | 240 / 217 lb 108.9 / 98.4 kg | 301 / 276 lb 136.5 / 125.2 kg |
| 250 lb 113.4 kg | 126 / 114 lb 57.2 / 51.7 kg | 183 / 165 lb 83 / 74.8 kg | 246 / 223 lb 111.6 / 101.2 kg | 310 / 283 lb 140.6 / 128.4 kg |
| 260 lb 117.9 kg | 129 / 117 lb 58.5 / 53.1 kg | 187 / 169 lb 84.8 / 76.7 kg | 253 / 229 lb 114.8 / 103.9 kg | 318 / 291 lb 144.2 / 132 kg |
| 270 lb 122.5 kg | 133 / 120 lb 60.3 / 54.4 kg | 192 / 173 lb 87.1 / 78.5 kg | 259 / 235 lb 117.5 / 106.6 kg | 326 / 298 lb 147.9 / 135.2 kg |
| 280 lb 127 kg | 136 / 123 lb 61.7 / 55.8 kg | 197 / 177 lb 89.4 / 80.3 kg | 265 / 241 lb 120.2 / 109.3 kg | 334 / 306 lb 151.5 / 138.8 kg |
| 290 lb 131.5 kg | 139 / 126 lb 63 / 57.2 kg | 201 / 182 lb 91.2 / 82.6 kg | 272 / 247 lb 123.4 / 112 kg | 342 / 313 lb 155.1 / 142 kg |
| 300 lb 136.1 kg | 142 / 129 lb 64.4 / 58.5 kg | 206 / 186 lb 93.4 / 84.4 kg | 278 / 252 lb 126.1 / 114.3 kg | 350 / 320 lb 158.8 / 145.1 kg |
Women’s Landmine Row vs Barbell Seal Row Standards
How to read the table: The first number is Landmine Row; the second is Barbell Seal 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 | 43 / 37 lb 19.5 / 16.8 kg | 66 / 55 lb 29.9 / 24.9 kg | 92 / 78 lb 41.7 / 35.4 kg | 118 / 101 lb 53.5 / 45.8 kg |
| 110 lb 49.9 kg | 46 / 39 lb 20.9 / 17.7 kg | 71 / 59 lb 32.2 / 26.8 kg | 98 / 83 lb 44.5 / 37.6 kg | 126 / 107 lb 57.2 / 48.5 kg |
| 120 lb 54.4 kg | 49 / 41 lb 22.2 / 18.6 kg | 75 / 62 lb 34 / 28.1 kg | 103 / 88 lb 46.7 / 39.9 kg | 134 / 114 lb 60.8 / 51.7 kg |
| 130 lb 59 kg | 52 / 44 lb 23.6 / 20 kg | 79 / 65 lb 35.8 / 29.5 kg | 109 / 93 lb 49.4 / 42.2 kg | 141 / 120 lb 64 / 54.4 kg |
| 140 lb 63.5 kg | 54 / 46 lb 24.5 / 20.9 kg | 83 / 69 lb 37.6 / 31.3 kg | 115 / 97 lb 52.2 / 44 kg | 148 / 126 lb 67.1 / 57.2 kg |
| 150 lb 68 kg | 57 / 48 lb 25.9 / 21.8 kg | 87 / 72 lb 39.5 / 32.7 kg | 120 / 102 lb 54.4 / 46.3 kg | 155 / 132 lb 70.3 / 59.9 kg |
| 160 lb 72.6 kg | 60 / 50 lb 27.2 / 22.7 kg | 91 / 75 lb 41.3 / 34 kg | 125 / 106 lb 56.7 / 48.1 kg | 162 / 138 lb 73.5 / 62.6 kg |
| 170 lb 77.1 kg | 62 / 52 lb 28.1 / 23.6 kg | 95 / 78 lb 43.1 / 35.4 kg | 130 / 111 lb 59 / 50.3 kg | 168 / 143 lb 76.2 / 64.9 kg |
| 180 lb 81.6 kg | 64 / 54 lb 29 / 24.5 kg | 98 / 81 lb 44.5 / 36.7 kg | 136 / 115 lb 61.7 / 52.2 kg | 175 / 149 lb 79.4 / 67.6 kg |
| 190 lb 86.2 kg | 67 / 56 lb 30.4 / 25.4 kg | 102 / 84 lb 46.3 / 38.1 kg | 140 / 119 lb 63.5 / 54 kg | 181 / 155 lb 82.1 / 70.3 kg |
| 200 lb 90.7 kg | 69 / 58 lb 31.3 / 26.3 kg | 105 / 87 lb 47.6 / 39.5 kg | 145 / 124 lb 65.8 / 56.2 kg | 188 / 160 lb 85.3 / 72.6 kg |
| 210 lb 95.3 kg | 71 / 60 lb 32.2 / 27.2 kg | 109 / 90 lb 49.4 / 40.8 kg | 150 / 128 lb 68 / 58.1 kg | 194 / 165 lb 88 / 74.8 kg |
| 220 lb 99.8 kg | 74 / 62 lb 33.6 / 28.1 kg | 112 / 93 lb 50.8 / 42.2 kg | 155 / 132 lb 70.3 / 59.9 kg | 200 / 170 lb 90.7 / 77.1 kg |
| 230 lb 104.3 kg | 76 / 64 lb 34.5 / 29 kg | 116 / 96 lb 52.6 / 43.5 kg | 160 / 136 lb 72.6 / 61.7 kg | 206 / 176 lb 93.4 / 79.8 kg |
| 240 lb 108.9 kg | 78 / 66 lb 35.4 / 29.9 kg | 119 / 98 lb 54 / 44.5 kg | 164 / 140 lb 74.4 / 63.5 kg | 212 / 181 lb 96.2 / 82.1 kg |
How Your Landmine Row vs Barbell Seal 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 landmine row strength level
The standards use the sex-specific strength levels from the individual Landmine 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 row more free-end landmine load without requiring strength to increase pound for pound.
3. Find the barbell seal row strength level
The standards use the sex-specific targets from the individual Barbell Seal 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 landmine row | Adjust free-end-load landmine row targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell seal row | Adjust barbell seal 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 Landmine Row and Barbell Seal 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 seal row standard is higher; below zero means the landmine 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.
7.3 → 13.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell seal row standard minus the landmine row standard. A plus sign means the barbell seal row standard is higher. A minus sign means the landmine row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −7 lb −3.1 kg | −11 lb −5 kg | −14 lb −6.4 kg | −16 lb −7.3 kg |
| 130 lb 59 kg | −8 lb −3.6 kg | −12 lb −5.4 kg | −15 lb −6.8 kg | −17 lb −7.7 kg |
| 140 lb 63.5 kg | −8 lb −3.6 kg | −12 lb −5.4 kg | −15 lb −6.8 kg | −17 lb −7.8 kg |
| 150 lb 68 kg | −9 lb −4.1 kg | −13 lb −5.9 kg | −16 lb −7.3 kg | −18 lb −8.2 kg |
| 160 lb 72.6 kg | −9 lb −4 kg | −14 lb −6.4 kg | −17 lb −7.7 kg | −20 lb −9 kg |
| 170 lb 77.1 kg | −9 lb −4.1 kg | −14 lb −6.4 kg | −17 lb −7.7 kg | −21 lb −9.6 kg |
| 180 lb 81.6 kg | −9 lb −4.1 kg | −15 lb −6.8 kg | −19 lb −8.6 kg | −21 lb −9.5 kg |
| 190 lb 86.2 kg | −10 lb −4.5 kg | −15 lb −6.8 kg | −19 lb −8.6 kg | −22 lb −10 kg |
| 200 lb 90.7 kg | −11 lb −4.9 kg | −15 lb −6.8 kg | −20 lb −9.1 kg | −23 lb −10.4 kg |
| 210 lb 95.3 kg | −10 lb −4.5 kg | −16 lb −7.3 kg | −20 lb −9 kg | −24 lb −10.9 kg |
| 220 lb 99.8 kg | −11 lb −5 kg | −17 lb −7.7 kg | −21 lb −9.5 kg | −24 lb −10.9 kg |
| 230 lb 104.3 kg | −11 lb −5 kg | −17 lb −7.7 kg | −22 lb −10 kg | −25 lb −11.3 kg |
| 240 lb 108.9 kg | −12 lb −5.5 kg | −18 lb −8.1 kg | −23 lb −10.5 kg | −25 lb −11.3 kg |
| 250 lb 113.4 kg | −12 lb −5.5 kg | −18 lb −8.2 kg | −23 lb −10.4 kg | −27 lb −12.2 kg |
| 260 lb 117.9 kg | −12 lb −5.4 kg | −18 lb −8.1 kg | −24 lb −10.9 kg | −27 lb −12.2 kg |
| 270 lb 122.5 kg | −13 lb −5.9 kg | −19 lb −8.6 kg | −24 lb −10.9 kg | −28 lb −12.7 kg |
| 280 lb 127 kg | −13 lb −5.9 kg | −20 lb −9.1 kg | −24 lb −10.9 kg | −28 lb −12.7 kg |
| 290 lb 131.5 kg | −13 lb −5.8 kg | −19 lb −8.6 kg | −25 lb −11.4 kg | −29 lb −13.1 kg |
| 300 lb 136.1 kg | −13 lb −5.9 kg | −20 lb −9 kg | −26 lb −11.8 kg | −30 lb −13.7 kg |
How Women’s Landmine Row and Barbell Seal 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.
7.7 → 14.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell seal row standard minus the landmine row standard. A plus sign means the barbell seal row standard is higher. A minus sign means the landmine row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −6 lb −2.7 kg | −11 lb −5 kg | −14 lb −6.3 kg | −17 lb −7.7 kg |
| 110 lb 49.9 kg | −7 lb −3.2 kg | −12 lb −5.4 kg | −15 lb −6.9 kg | −19 lb −8.7 kg |
| 120 lb 54.4 kg | −8 lb −3.6 kg | −13 lb −5.9 kg | −15 lb −6.8 kg | −20 lb −9.1 kg |
| 130 lb 59 kg | −8 lb −3.6 kg | −14 lb −6.3 kg | −16 lb −7.2 kg | −21 lb −9.6 kg |
| 140 lb 63.5 kg | −8 lb −3.6 kg | −14 lb −6.3 kg | −18 lb −8.2 kg | −22 lb −9.9 kg |
| 150 lb 68 kg | −9 lb −4.1 kg | −15 lb −6.8 kg | −18 lb −8.1 kg | −23 lb −10.4 kg |
| 160 lb 72.6 kg | −10 lb −4.5 kg | −16 lb −7.3 kg | −19 lb −8.6 kg | −24 lb −10.9 kg |
| 170 lb 77.1 kg | −10 lb −4.5 kg | −17 lb −7.7 kg | −19 lb −8.7 kg | −25 lb −11.3 kg |
| 180 lb 81.6 kg | −10 lb −4.5 kg | −17 lb −7.8 kg | −21 lb −9.5 kg | −26 lb −11.8 kg |
| 190 lb 86.2 kg | −11 lb −5 kg | −18 lb −8.2 kg | −21 lb −9.5 kg | −26 lb −11.8 kg |
| 200 lb 90.7 kg | −11 lb −5 kg | −18 lb −8.1 kg | −21 lb −9.6 kg | −28 lb −12.7 kg |
| 210 lb 95.3 kg | −11 lb −5 kg | −19 lb −8.6 kg | −22 lb −9.9 kg | −29 lb −13.2 kg |
| 220 lb 99.8 kg | −12 lb −5.5 kg | −19 lb −8.6 kg | −23 lb −10.4 kg | −30 lb −13.6 kg |
| 230 lb 104.3 kg | −12 lb −5.5 kg | −20 lb −9.1 kg | −24 lb −10.9 kg | −30 lb −13.6 kg |
| 240 lb 108.9 kg | −12 lb −5.5 kg | −21 lb −9.5 kg | −24 lb −10.9 kg | −31 lb −14.1 kg |
Landmine Row and Barbell Seal Row Exercises Used by This Calculator
This calculator uses a strict two-arm landmine row and a strict barbell seal row. Use strict canonical Landmine Row and Barbell Seal Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter only the total load on the landmine’s free end
Anchor one end of the bar and enter the total weight loaded on the free end, not per-side or full-bar system weight. Keep the same handle, hinge or support, row to a clear top range, and lower under control. Do not count one-arm, chest-supported T-bar, bent-over, Yates, machine, partial, hip-driven, or assisted reps.
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 Landmine Row result and one recent Barbell Seal Row result
Use each exercise’s canonical input: Total loaded free-end landmine weight for Landmine Row and External load for Barbell Seal Row.
Related Tools
- Landmine Row — View the individual Landmine Row standards and next strength-level target.
- Barbell Seal Row — View the individual Barbell Seal Row standards and next strength-level target.
- Yates Bent Over Row — 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.
- Plate Loaded 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.