Landmine Row vs Plate Loaded High Row Strength Standards
Compare your landmine row and plate loaded high row against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, priority.
First lift: total loaded free-end landmine weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, keep the same hinge or support position, row to a clear top range, lower under control, and avoid standing up to finish the rep. For the second exercise, pull the high-row handles through the intended path without torso heave, shortened stretch, one-side leading, pulldown substitution, low-row substitution, or per-side entry inflation. Heavier lift is not automatically the stronger one.
Landmine Row vs Plate Loaded High Row Strength Standards
The paired standards below show what the landmine row and plate loaded high row each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Landmine Row / Plate Loaded High Row in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Landmine Row vs Plate Loaded High 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Landmine Row | 77 lb34.9 kg | 112 lb50.8 kg | 151 lb68.5 kg | 190 lb86.2 kg |
| Plate Loaded High Row | 76 lb34.5 kg | 109 lb49.4 kg | 147 lb66.7 kg | 189 lb85.7 kg | |
| 130 lb59 kg | Landmine Row | 82 lb37.2 kg | 118 lb53.5 kg | 159 lb72.1 kg | 200 lb90.7 kg |
| Plate Loaded High Row | 80 lb36.3 kg | 115 lb52.2 kg | 155 lb70.3 kg | 200 lb90.7 kg | |
| 140 lb63.5 kg | Landmine Row | 86 lb39 kg | 124 lb56.2 kg | 167 lb75.7 kg | 210 lb95.3 kg |
| Plate Loaded High Row | 84 lb38.1 kg | 121 lb54.9 kg | 163 lb73.9 kg | 210 lb95.3 kg | |
| 150 lb68 kg | Landmine Row | 90 lb40.8 kg | 130 lb59 kg | 175 lb79.4 kg | 220 lb99.8 kg |
| Plate Loaded High Row | 88 lb39.9 kg | 126 lb57.2 kg | 171 lb77.6 kg | 220 lb99.8 kg | |
| 160 lb72.6 kg | Landmine Row | 94 lb42.6 kg | 136 lb61.7 kg | 183 lb83 kg | 230 lb104.3 kg |
| Plate Loaded High Row | 92 lb41.7 kg | 132 lb59.9 kg | 178 lb80.7 kg | 229 lb103.9 kg | |
| 170 lb77.1 kg | Landmine Row | 97 lb44 kg | 141 lb64 kg | 190 lb86.2 kg | 240 lb108.9 kg |
| Plate Loaded High Row | 96 lb43.5 kg | 137 lb62.1 kg | 186 lb84.4 kg | 239 lb108.4 kg | |
| 180 lb81.6 kg | Landmine Row | 101 lb45.8 kg | 147 lb66.7 kg | 198 lb89.8 kg | 249 lb112.9 kg |
| Plate Loaded High Row | 99 lb44.9 kg | 143 lb64.9 kg | 193 lb87.5 kg | 248 lb112.5 kg | |
| 190 lb86.2 kg | Landmine Row | 105 lb47.6 kg | 152 lb68.9 kg | 205 lb93 kg | 258 lb117 kg |
| Plate Loaded High Row | 103 lb46.7 kg | 148 lb67.1 kg | 200 lb90.7 kg | 257 lb116.6 kg | |
| 200 lb90.7 kg | Landmine Row | 109 lb49.4 kg | 157 lb71.2 kg | 212 lb96.2 kg | 267 lb121.1 kg |
| Plate Loaded High Row | 107 lb48.5 kg | 153 lb69.4 kg | 207 lb93.9 kg | 266 lb120.7 kg | |
| 210 lb95.3 kg | Landmine Row | 112 lb50.8 kg | 162 lb73.5 kg | 219 lb99.3 kg | 276 lb125.2 kg |
| Plate Loaded High Row | 110 lb49.9 kg | 158 lb71.7 kg | 214 lb97.1 kg | 275 lb124.7 kg | |
| 220 lb99.8 kg | Landmine Row | 116 lb52.6 kg | 168 lb76.2 kg | 226 lb102.5 kg | 284 lb128.8 kg |
| Plate Loaded High Row | 114 lb51.7 kg | 163 lb73.9 kg | 221 lb100.2 kg | 283 lb128.4 kg | |
| 230 lb104.3 kg | Landmine Row | 119 lb54 kg | 173 lb78.5 kg | 233 lb105.7 kg | 293 lb132.9 kg |
| Plate Loaded High Row | 117 lb53.1 kg | 168 lb76.2 kg | 227 lb103 kg | 292 lb132.4 kg | |
| 240 lb108.9 kg | Landmine Row | 123 lb55.8 kg | 178 lb80.7 kg | 240 lb108.9 kg | 301 lb136.5 kg |
| Plate Loaded High Row | 120 lb54.4 kg | 173 lb78.5 kg | 234 lb106.1 kg | 300 lb136.1 kg | |
| 250 lb113.4 kg | Landmine Row | 126 lb57.2 kg | 183 lb83 kg | 246 lb111.6 kg | 310 lb140.6 kg |
| Plate Loaded High Row | 124 lb56.2 kg | 178 lb80.7 kg | 240 lb108.9 kg | 309 lb140.2 kg | |
| 260 lb117.9 kg | Landmine Row | 129 lb58.5 kg | 187 lb84.8 kg | 253 lb114.8 kg | 318 lb144.2 kg |
| Plate Loaded High Row | 127 lb57.6 kg | 182 lb82.6 kg | 247 lb112 kg | 317 lb143.8 kg | |
| 270 lb122.5 kg | Landmine Row | 133 lb60.3 kg | 192 lb87.1 kg | 259 lb117.5 kg | 326 lb147.9 kg |
| Plate Loaded High Row | 130 lb59 kg | 187 lb84.8 kg | 253 lb114.8 kg | 325 lb147.4 kg | |
| 280 lb127 kg | Landmine Row | 136 lb61.7 kg | 197 lb89.4 kg | 265 lb120.2 kg | 334 lb151.5 kg |
| Plate Loaded High Row | 133 lb60.3 kg | 192 lb87.1 kg | 259 lb117.5 kg | 333 lb151 kg | |
| 290 lb131.5 kg | Landmine Row | 139 lb63 kg | 201 lb91.2 kg | 272 lb123.4 kg | 342 lb155.1 kg |
| Plate Loaded High Row | 137 lb62.1 kg | 196 lb88.9 kg | 265 lb120.2 kg | 341 lb154.7 kg | |
| 300 lb136.1 kg | Landmine Row | 142 lb64.4 kg | 206 lb93.4 kg | 278 lb126.1 kg | 350 lb158.8 kg |
| Plate Loaded High Row | 140 lb63.5 kg | 201 lb91.2 kg | 271 lb122.9 kg | 348 lb157.9 kg |
Women’s Landmine Row vs Plate Loaded High 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Landmine Row | 43 lb19.5 kg | 66 lb29.9 kg | 92 lb41.7 kg | 118 lb53.5 kg |
| Plate Loaded High Row | 39 lb17.7 kg | 60 lb27.2 kg | 85 lb38.6 kg | 112 lb50.8 kg | |
| 110 lb49.9 kg | Landmine Row | 46 lb20.9 kg | 71 lb32.2 kg | 98 lb44.5 kg | 126 lb57.2 kg |
| Plate Loaded High Row | 41 lb18.6 kg | 63 lb28.6 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 120 lb54.4 kg | Landmine Row | 49 lb22.2 kg | 75 lb34 kg | 103 lb46.7 kg | 134 lb60.8 kg |
| Plate Loaded High Row | 44 lb20 kg | 67 lb30.4 kg | 96 lb43.5 kg | 127 lb57.6 kg | |
| 130 lb59 kg | Landmine Row | 52 lb23.6 kg | 79 lb35.8 kg | 109 lb49.4 kg | 141 lb64 kg |
| Plate Loaded High Row | 46 lb20.9 kg | 71 lb32.2 kg | 101 lb45.8 kg | 134 lb60.8 kg | |
| 140 lb63.5 kg | Landmine Row | 54 lb24.5 kg | 83 lb37.6 kg | 115 lb52.2 kg | 148 lb67.1 kg |
| Plate Loaded High Row | 49 lb22.2 kg | 74 lb33.6 kg | 106 lb48.1 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Landmine Row | 57 lb25.9 kg | 87 lb39.5 kg | 120 lb54.4 kg | 155 lb70.3 kg |
| Plate Loaded High Row | 51 lb23.1 kg | 78 lb35.4 kg | 111 lb50.3 kg | 147 lb66.7 kg | |
| 160 lb72.6 kg | Landmine Row | 60 lb27.2 kg | 91 lb41.3 kg | 125 lb56.7 kg | 162 lb73.5 kg |
| Plate Loaded High Row | 53 lb24 kg | 81 lb36.7 kg | 116 lb52.6 kg | 153 lb69.4 kg | |
| 170 lb77.1 kg | Landmine Row | 62 lb28.1 kg | 95 lb43.1 kg | 130 lb59 kg | 168 lb76.2 kg |
| Plate Loaded High Row | 55 lb24.9 kg | 85 lb38.6 kg | 121 lb54.9 kg | 160 lb72.6 kg | |
| 180 lb81.6 kg | Landmine Row | 64 lb29 kg | 98 lb44.5 kg | 136 lb61.7 kg | 175 lb79.4 kg |
| Plate Loaded High Row | 58 lb26.3 kg | 88 lb39.9 kg | 125 lb56.7 kg | 166 lb75.3 kg | |
| 190 lb86.2 kg | Landmine Row | 67 lb30.4 kg | 102 lb46.3 kg | 140 lb63.5 kg | 181 lb82.1 kg |
| Plate Loaded High Row | 60 lb27.2 kg | 91 lb41.3 kg | 130 lb59 kg | 172 lb78 kg | |
| 200 lb90.7 kg | Landmine Row | 69 lb31.3 kg | 105 lb47.6 kg | 145 lb65.8 kg | 188 lb85.3 kg |
| Plate Loaded High Row | 62 lb28.1 kg | 94 lb42.6 kg | 134 lb60.8 kg | 178 lb80.7 kg | |
| 210 lb95.3 kg | Landmine Row | 71 lb32.2 kg | 109 lb49.4 kg | 150 lb68 kg | 194 lb88 kg |
| Plate Loaded High Row | 64 lb29 kg | 98 lb44.5 kg | 139 lb63 kg | 184 lb83.5 kg | |
| 220 lb99.8 kg | Landmine Row | 74 lb33.6 kg | 112 lb50.8 kg | 155 lb70.3 kg | 200 lb90.7 kg |
| Plate Loaded High Row | 66 lb29.9 kg | 101 lb45.8 kg | 143 lb64.9 kg | 190 lb86.2 kg | |
| 230 lb104.3 kg | Landmine Row | 76 lb34.5 kg | 116 lb52.6 kg | 160 lb72.6 kg | 206 lb93.4 kg |
| Plate Loaded High Row | 68 lb30.8 kg | 104 lb47.2 kg | 148 lb67.1 kg | 195 lb88.5 kg | |
| 240 lb108.9 kg | Landmine Row | 78 lb35.4 kg | 119 lb54 kg | 164 lb74.4 kg | 212 lb96.2 kg |
| Plate Loaded High Row | 70 lb31.8 kg | 107 lb48.5 kg | 152 lb68.9 kg | 201 lb91.2 kg |
How Your Landmine Row vs Plate Loaded High Row Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
1. Estimate a one-rep max from each set
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Landmine Row and Plate Loaded High 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 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 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.
3. Find the plate loaded high row strength level
The plate loaded high 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 larger lifters are expected to lift more without requiring strength to increase pound for pound.
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.
| 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 plate loaded high row | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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. |
How Men’s Landmine Row and Plate Loaded High Row Standards Differ
What the men’s data shows:
The landmine row and plate loaded high row standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, 240 lb, 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
Novice, Intermediate, and Advanced at every displayed bodyweight.
0.5 → 0.9 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Plate Loaded High Row standard minus the Landmine Row standard: zero means equal, above zero means the Plate Loaded High 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Landmine Row and Plate Loaded High Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Landmine Row for Novice, Intermediate, Advanced, and Elite throughout the table.
2.7 → 5 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Plate Loaded High Row standard minus the Landmine Row standard: zero means equal, above zero means the Plate Loaded High 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Landmine Row and Plate Loaded High Row Exercises Used by This Calculator
For a useful comparison, perform a strict landmine row and a strict plate loaded high row using the setup and load rules below. Use strict, repeatable Landmine Row and Plate Loaded High Row tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the Landmine Row setup and load convention
The free-end landmine weight used for the two-arm row. Strict two-arm row reps. Keep the same hinge or support position, row to a clear top range, lower under control, and avoid standing up to finish the rep. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the Plate Loaded High Row setup and load convention
The total active plate-loaded machine resistance used for the bilateral high row. Valid high-row machine reps. Pull the high-row handles through the intended path without torso heave, shortened stretch, one-side leading, pulldown substitution, low-row substitution, or per-side entry inflation. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Landmine Row result and one recent Plate Loaded High Row result
Use the correct input for each exercise: Total loaded free-end landmine weight and a whole number from 1 to 12 reps for Landmine Row and Weight used and a whole number from 1 to 12 reps for Plate Loaded High Row.
Related Tools
- Landmine Row — View the individual Landmine Row standards and next strength-level target.
- Plate Loaded High Row — View the individual Plate Loaded High 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.
- Plate Loaded 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.