Landmine Row vs Bent Over Row Strength Standards

Landmine Row vs Bent Over Row Strength Standards

These bodyweight tables place the landmine row and bent-over row targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.

Find the closest row in the men’s or women’s table. Every target lists Landmine Row / Bent-Over Row, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.

Men’s Landmine Row vs Bent-Over Row Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

Women’s Landmine Row vs Bent-Over Row Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

How Your Landmine Row vs Bent Over Row Result Is Calculated

Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.

1. Estimate a one-rep max from each set

A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

Use recent Landmine Row and Bent-Over Row sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.

2. Find the landmine row strength level

The landmine row rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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 exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.

4. Compare the two results

Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.

A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these standards.

The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.

How Men’s Landmine Row and Bent Over Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Bent-Over Row standard minus the Landmine Row standard: zero means equal, above zero means the Bent-Over Row standard is higher, and below zero means the Landmine Row standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Landmine Row and Bent Over Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Bent-Over Row standard minus the Landmine Row standard: zero means equal, above zero means the Bent-Over Row standard is higher, and below zero means the Landmine Row standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Landmine Row and Bent Over Row Exercises Used by This Calculator

The calculator expects repeatable landmine row and bent-over row results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Landmine Row and Bent-Over Row tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight 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.

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

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.

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 examine a closely related exercise without mixing its result into this comparison.
• Machine Seated Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Chest Supported Dumbbell Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Plate Loaded Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.