Landmine Row vs Bent Over Row Strength Standards
Compare your landmine row and bent-over 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.
For Landmine Row, enter the total weight loaded on the anchored bar's free end. For Bent Over Row, enter total free-barbell weight including the bar and plates. Use a strict two-arm landmine row using the same anchored bar, handle, torso position, and full range and a strict unsupported barbell bent-over row with a fixed hinge and controlled touch to the torso. 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 Bent Over Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the landmine row and 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 landmine row and 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 Landmine 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 Landmine Row vs Bent-Over Row Standards
How to read the table: The first number is Landmine 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 | 77 / 91 lb 34.9 / 41.3 kg | 112 / 119 lb 50.8 / 54 kg | 151 / 160 lb 68.5 / 72.6 kg | 190 / 203 lb 86.2 / 92.1 kg |
| 130 lb 59 kg | 82 / 96 lb 37.2 / 43.5 kg | 118 / 126 lb 53.5 / 57.2 kg | 159 / 169 lb 72.1 / 76.7 kg | 200 / 214 lb 90.7 / 97.1 kg |
| 140 lb 63.5 kg | 86 / 101 lb 39 / 45.8 kg | 124 / 132 lb 56.2 / 59.9 kg | 167 / 178 lb 75.7 / 80.7 kg | 210 / 225 lb 95.3 / 102.1 kg |
| 150 lb 68 kg | 90 / 106 lb 40.8 / 48.1 kg | 130 / 138 lb 59 / 62.6 kg | 175 / 186 lb 79.4 / 84.4 kg | 220 / 236 lb 99.8 / 107 kg |
| 160 lb 72.6 kg | 94 / 111 lb 42.6 / 50.3 kg | 136 / 144 lb 61.7 / 65.3 kg | 183 / 194 lb 83 / 88 kg | 230 / 246 lb 104.3 / 111.6 kg |
| 170 lb 77.1 kg | 97 / 115 lb 44 / 52.2 kg | 141 / 150 lb 64 / 68 kg | 190 / 202 lb 86.2 / 91.6 kg | 240 / 256 lb 108.9 / 116.1 kg |
| 180 lb 81.6 kg | 101 / 120 lb 45.8 / 54.4 kg | 147 / 156 lb 66.7 / 70.8 kg | 198 / 210 lb 89.8 / 95.3 kg | 249 / 266 lb 112.9 / 120.7 kg |
| 190 lb 86.2 kg | 105 / 124 lb 47.6 / 56.2 kg | 152 / 162 lb 68.9 / 73.5 kg | 205 / 218 lb 93 / 98.9 kg | 258 / 276 lb 117 / 125.2 kg |
| 200 lb 90.7 kg | 109 / 128 lb 49.4 / 58.1 kg | 157 / 168 lb 71.2 / 76.2 kg | 212 / 226 lb 96.2 / 102.5 kg | 267 / 286 lb 121.1 / 129.7 kg |
| 210 lb 95.3 kg | 112 / 133 lb 50.8 / 60.3 kg | 162 / 173 lb 73.5 / 78.5 kg | 219 / 233 lb 99.3 / 105.7 kg | 276 / 295 lb 125.2 / 133.8 kg |
| 220 lb 99.8 kg | 116 / 137 lb 52.6 / 62.1 kg | 168 / 179 lb 76.2 / 81.2 kg | 226 / 240 lb 102.5 / 108.9 kg | 284 / 304 lb 128.8 / 137.9 kg |
| 230 lb 104.3 kg | 119 / 141 lb 54 / 64 kg | 173 / 184 lb 78.5 / 83.5 kg | 233 / 248 lb 105.7 / 112.5 kg | 293 / 313 lb 132.9 / 142 kg |
| 240 lb 108.9 kg | 123 / 145 lb 55.8 / 65.8 kg | 178 / 189 lb 80.7 / 85.7 kg | 240 / 255 lb 108.9 / 115.7 kg | 301 / 323 lb 136.5 / 146.5 kg |
| 250 lb 113.4 kg | 126 / 149 lb 57.2 / 67.6 kg | 183 / 195 lb 83 / 88.5 kg | 246 / 262 lb 111.6 / 118.8 kg | 310 / 331 lb 140.6 / 150.1 kg |
| 260 lb 117.9 kg | 129 / 153 lb 58.5 / 69.4 kg | 187 / 200 lb 84.8 / 90.7 kg | 253 / 269 lb 114.8 / 122 kg | 318 / 340 lb 144.2 / 154.2 kg |
| 270 lb 122.5 kg | 133 / 157 lb 60.3 / 71.2 kg | 192 / 205 lb 87.1 / 93 kg | 259 / 276 lb 117.5 / 125.2 kg | 326 / 349 lb 147.9 / 158.3 kg |
| 280 lb 127 kg | 136 / 161 lb 61.7 / 73 kg | 197 / 210 lb 89.4 / 95.3 kg | 265 / 282 lb 120.2 / 127.9 kg | 334 / 357 lb 151.5 / 161.9 kg |
| 290 lb 131.5 kg | 139 / 164 lb 63 / 74.4 kg | 201 / 215 lb 91.2 / 97.5 kg | 272 / 289 lb 123.4 / 131.1 kg | 342 / 366 lb 155.1 / 166 kg |
| 300 lb 136.1 kg | 142 / 168 lb 64.4 / 76.2 kg | 206 / 220 lb 93.4 / 99.8 kg | 278 / 296 lb 126.1 / 134.3 kg | 350 / 374 lb 158.8 / 169.6 kg |
Women’s Landmine Row vs Bent-Over Row Standards
How to read the table: The first number is Landmine 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 | 43 / 63 lb 19.5 / 28.6 kg | 66 / 86 lb 29.9 / 39 kg | 92 / 114 lb 41.7 / 51.7 kg | 118 / 143 lb 53.5 / 64.9 kg |
| 110 lb 49.9 kg | 46 / 67 lb 20.9 / 30.4 kg | 71 / 92 lb 32.2 / 41.7 kg | 98 / 122 lb 44.5 / 55.3 kg | 126 / 153 lb 57.2 / 69.4 kg |
| 120 lb 54.4 kg | 49 / 72 lb 22.2 / 32.7 kg | 75 / 97 lb 34 / 44 kg | 103 / 129 lb 46.7 / 58.5 kg | 134 / 162 lb 60.8 / 73.5 kg |
| 130 lb 59 kg | 52 / 75 lb 23.6 / 34 kg | 79 / 103 lb 35.8 / 46.7 kg | 109 / 136 lb 49.4 / 61.7 kg | 141 / 171 lb 64 / 77.6 kg |
| 140 lb 63.5 kg | 54 / 79 lb 24.5 / 35.8 kg | 83 / 108 lb 37.6 / 49 kg | 115 / 143 lb 52.2 / 64.9 kg | 148 / 180 lb 67.1 / 81.6 kg |
| 150 lb 68 kg | 57 / 83 lb 25.9 / 37.6 kg | 87 / 113 lb 39.5 / 51.3 kg | 120 / 150 lb 54.4 / 68 kg | 155 / 188 lb 70.3 / 85.3 kg |
| 160 lb 72.6 kg | 60 / 87 lb 27.2 / 39.5 kg | 91 / 118 lb 41.3 / 53.5 kg | 125 / 157 lb 56.7 / 71.2 kg | 162 / 196 lb 73.5 / 88.9 kg |
| 170 lb 77.1 kg | 62 / 90 lb 28.1 / 40.8 kg | 95 / 123 lb 43.1 / 55.8 kg | 130 / 163 lb 59 / 73.9 kg | 168 / 204 lb 76.2 / 92.5 kg |
| 180 lb 81.6 kg | 64 / 94 lb 29 / 42.6 kg | 98 / 128 lb 44.5 / 58.1 kg | 136 / 169 lb 61.7 / 76.7 kg | 175 / 212 lb 79.4 / 96.2 kg |
| 190 lb 86.2 kg | 67 / 97 lb 30.4 / 44 kg | 102 / 132 lb 46.3 / 59.9 kg | 140 / 176 lb 63.5 / 79.8 kg | 181 / 220 lb 82.1 / 99.8 kg |
| 200 lb 90.7 kg | 69 / 101 lb 31.3 / 45.8 kg | 105 / 137 lb 47.6 / 62.1 kg | 145 / 182 lb 65.8 / 82.6 kg | 188 / 228 lb 85.3 / 103.4 kg |
| 210 lb 95.3 kg | 71 / 104 lb 32.2 / 47.2 kg | 109 / 141 lb 49.4 / 64 kg | 150 / 188 lb 68 / 85.3 kg | 194 / 235 lb 88 / 106.6 kg |
| 220 lb 99.8 kg | 74 / 107 lb 33.6 / 48.5 kg | 112 / 146 lb 50.8 / 66.2 kg | 155 / 194 lb 70.3 / 88 kg | 200 / 243 lb 90.7 / 110.2 kg |
| 230 lb 104.3 kg | 76 / 110 lb 34.5 / 49.9 kg | 116 / 150 lb 52.6 / 68 kg | 160 / 199 lb 72.6 / 90.3 kg | 206 / 250 lb 93.4 / 113.4 kg |
| 240 lb 108.9 kg | 78 / 114 lb 35.4 / 51.7 kg | 119 / 155 lb 54 / 70.3 kg | 164 / 205 lb 74.4 / 93 kg | 212 / 257 lb 96.2 / 116.6 kg |
How Your Landmine 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 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 bent-over row strength level
The bent-over row standards use the exercise-specific targets 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 heavier lifters are expected to row more total barbell weight 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 bent-over row | Adjust bent-over 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 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 bent-over 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.
5.9 → 10.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the bent-over row standard minus the landmine row standard. A plus sign means the bent-over row standard is higher. A minus sign means the landmine row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +14 lb +6.4 kg | +7 lb +3.2 kg | +9 lb +4.1 kg | +13 lb +5.9 kg |
| 130 lb 59 kg | +14 lb +6.3 kg | +8 lb +3.7 kg | +10 lb +4.6 kg | +14 lb +6.4 kg |
| 140 lb 63.5 kg | +15 lb +6.8 kg | +8 lb +3.7 kg | +11 lb +5 kg | +15 lb +6.8 kg |
| 150 lb 68 kg | +16 lb +7.3 kg | +8 lb +3.6 kg | +11 lb +5 kg | +16 lb +7.2 kg |
| 160 lb 72.6 kg | +17 lb +7.7 kg | +8 lb +3.6 kg | +11 lb +5 kg | +16 lb +7.3 kg |
| 170 lb 77.1 kg | +18 lb +8.2 kg | +9 lb +4 kg | +12 lb +5.4 kg | +16 lb +7.2 kg |
| 180 lb 81.6 kg | +19 lb +8.6 kg | +9 lb +4.1 kg | +12 lb +5.5 kg | +17 lb +7.8 kg |
| 190 lb 86.2 kg | +19 lb +8.6 kg | +10 lb +4.6 kg | +13 lb +5.9 kg | +18 lb +8.2 kg |
| 200 lb 90.7 kg | +19 lb +8.7 kg | +11 lb +5 kg | +14 lb +6.3 kg | +19 lb +8.6 kg |
| 210 lb 95.3 kg | +21 lb +9.5 kg | +11 lb +5 kg | +14 lb +6.4 kg | +19 lb +8.6 kg |
| 220 lb 99.8 kg | +21 lb +9.5 kg | +11 lb +5 kg | +14 lb +6.4 kg | +20 lb +9.1 kg |
| 230 lb 104.3 kg | +22 lb +10 kg | +11 lb +5 kg | +15 lb +6.8 kg | +20 lb +9.1 kg |
| 240 lb 108.9 kg | +22 lb +10 kg | +11 lb +5 kg | +15 lb +6.8 kg | +22 lb +10 kg |
| 250 lb 113.4 kg | +23 lb +10.4 kg | +12 lb +5.5 kg | +16 lb +7.2 kg | +21 lb +9.5 kg |
| 260 lb 117.9 kg | +24 lb +10.9 kg | +13 lb +5.9 kg | +16 lb +7.2 kg | +22 lb +10 kg |
| 270 lb 122.5 kg | +24 lb +10.9 kg | +13 lb +5.9 kg | +17 lb +7.7 kg | +23 lb +10.4 kg |
| 280 lb 127 kg | +25 lb +11.3 kg | +13 lb +5.9 kg | +17 lb +7.7 kg | +23 lb +10.4 kg |
| 290 lb 131.5 kg | +25 lb +11.4 kg | +14 lb +6.3 kg | +17 lb +7.7 kg | +24 lb +10.9 kg |
| 300 lb 136.1 kg | +26 lb +11.8 kg | +14 lb +6.4 kg | +18 lb +8.2 kg | +24 lb +10.8 kg |
How Women’s Landmine 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.
11.4 → 20.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the bent-over row standard minus the landmine row standard. A plus sign means the bent-over row standard is higher. A minus sign means the landmine row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +20 lb +9.1 kg | +20 lb +9.1 kg | +22 lb +10 kg | +25 lb +11.4 kg |
| 110 lb 49.9 kg | +21 lb +9.5 kg | +21 lb +9.5 kg | +24 lb +10.8 kg | +27 lb +12.2 kg |
| 120 lb 54.4 kg | +23 lb +10.5 kg | +22 lb +10 kg | +26 lb +11.8 kg | +28 lb +12.7 kg |
| 130 lb 59 kg | +23 lb +10.4 kg | +24 lb +10.9 kg | +27 lb +12.3 kg | +30 lb +13.6 kg |
| 140 lb 63.5 kg | +25 lb +11.3 kg | +25 lb +11.4 kg | +28 lb +12.7 kg | +32 lb +14.5 kg |
| 150 lb 68 kg | +26 lb +11.7 kg | +26 lb +11.8 kg | +30 lb +13.6 kg | +33 lb +15 kg |
| 160 lb 72.6 kg | +27 lb +12.3 kg | +27 lb +12.2 kg | +32 lb +14.5 kg | +34 lb +15.4 kg |
| 170 lb 77.1 kg | +28 lb +12.7 kg | +28 lb +12.7 kg | +33 lb +14.9 kg | +36 lb +16.3 kg |
| 180 lb 81.6 kg | +30 lb +13.6 kg | +30 lb +13.6 kg | +33 lb +15 kg | +37 lb +16.8 kg |
| 190 lb 86.2 kg | +30 lb +13.6 kg | +30 lb +13.6 kg | +36 lb +16.3 kg | +39 lb +17.7 kg |
| 200 lb 90.7 kg | +32 lb +14.5 kg | +32 lb +14.5 kg | +37 lb +16.8 kg | +40 lb +18.1 kg |
| 210 lb 95.3 kg | +33 lb +15 kg | +32 lb +14.6 kg | +38 lb +17.3 kg | +41 lb +18.6 kg |
| 220 lb 99.8 kg | +33 lb +14.9 kg | +34 lb +15.4 kg | +39 lb +17.7 kg | +43 lb +19.5 kg |
| 230 lb 104.3 kg | +34 lb +15.4 kg | +34 lb +15.4 kg | +39 lb +17.7 kg | +44 lb +20 kg |
| 240 lb 108.9 kg | +36 lb +16.3 kg | +36 lb +16.3 kg | +41 lb +18.6 kg | +45 lb +20.4 kg |
Landmine Row and Bent Over Row Exercises Used by This Calculator
This calculator uses a strict two-arm landmine row and a strict barbell bent-over row. Use a strict two-arm landmine row and a strict unsupported barbell bent-over row under each tool’s load, handle, hinge, range, and control rules. Do not substitute one-arm landmine rows, chest-supported T-bar rows, Yates rows, Pendlay rows, machine rows, partial reps, hitched reps, hip-driven reps, or assisted reps.
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.
Keep a fixed hinge during the barbell bent-over row
Hold a repeatable unsupported hinged position, pull the bar to the lower chest or upper abdomen, and lower it under control while the torso angle stays stable. Do not enter a Pendlay row, Yates row, chest-supported row, machine row, partial pull, hitched rep, or hip-driven heave.
Enter one recent Landmine Row set and one recent Bent Over Row set
Enter loaded free-end landmine weight for Landmine Row and total barbell weight for Bent Over Row, plus strict reps for each. Use whole numbers from 1 to 12; pounds and kilograms can be mixed.
Related Tools
- Landmine Row — View the individual Landmine Row standards and next strength-level target.
- Barbell Bent-Over Row — View the individual Bent-Over 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.
- Chest Supported Dumbbell 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.