Low Row vs Barbell Seal Row Strength Standards
Compare your low 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: Effective total station resistance for Low Row and External load for Barbell Seal Row. Use a strict two-hand low row from controlled reach to a repeatable waist, lower-rib, or lower-abdomen finish 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.
Low Row vs Barbell Seal Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the low 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 low 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 Low 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 Low Row vs Barbell Seal Row Standards
How to read the table: The first number is Low 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 | 59 / 70 lb 26.8 / 31.8 kg | 84 / 101 lb 38.1 / 45.8 kg | 115 / 137 lb 52.2 / 62.1 kg | 146 / 174 lb 66.2 / 78.9 kg |
| 130 lb 59 kg | 62 / 74 lb 28.1 / 33.6 kg | 89 / 106 lb 40.4 / 48.1 kg | 121 / 144 lb 54.9 / 65.3 kg | 154 / 183 lb 69.9 / 83 kg |
| 140 lb 63.5 kg | 65 / 78 lb 29.5 / 35.4 kg | 93 / 112 lb 42.2 / 50.8 kg | 127 / 152 lb 57.6 / 68.9 kg | 162 / 193 lb 73.5 / 87.5 kg |
| 150 lb 68 kg | 68 / 81 lb 30.8 / 36.7 kg | 97 / 117 lb 44 / 53.1 kg | 133 / 159 lb 60.3 / 72.1 kg | 169 / 202 lb 76.7 / 91.6 kg |
| 160 lb 72.6 kg | 71 / 85 lb 32.2 / 38.6 kg | 102 / 122 lb 46.3 / 55.3 kg | 139 / 166 lb 63 / 75.3 kg | 177 / 210 lb 80.3 / 95.3 kg |
| 170 lb 77.1 kg | 74 / 88 lb 33.6 / 39.9 kg | 106 / 127 lb 48.1 / 57.6 kg | 145 / 173 lb 65.8 / 78.5 kg | 184 / 219 lb 83.5 / 99.3 kg |
| 180 lb 81.6 kg | 77 / 92 lb 34.9 / 41.7 kg | 110 / 132 lb 49.9 / 59.9 kg | 150 / 179 lb 68 / 81.2 kg | 191 / 228 lb 86.6 / 103.4 kg |
| 190 lb 86.2 kg | 80 / 95 lb 36.3 / 43.1 kg | 114 / 137 lb 51.7 / 62.1 kg | 156 / 186 lb 70.8 / 84.4 kg | 198 / 236 lb 89.8 / 107 kg |
| 200 lb 90.7 kg | 83 / 98 lb 37.6 / 44.5 kg | 118 / 142 lb 53.5 / 64.4 kg | 161 / 192 lb 73 / 87.1 kg | 205 / 244 lb 93 / 110.7 kg |
| 210 lb 95.3 kg | 86 / 102 lb 39 / 46.3 kg | 122 / 146 lb 55.3 / 66.2 kg | 167 / 199 lb 75.7 / 90.3 kg | 212 / 252 lb 96.2 / 114.3 kg |
| 220 lb 99.8 kg | 88 / 105 lb 39.9 / 47.6 kg | 126 / 151 lb 57.2 / 68.5 kg | 172 / 205 lb 78 / 93 kg | 218 / 260 lb 98.9 / 117.9 kg |
| 230 lb 104.3 kg | 91 / 108 lb 41.3 / 49 kg | 129 / 156 lb 58.5 / 70.8 kg | 177 / 211 lb 80.3 / 95.7 kg | 225 / 268 lb 102.1 / 121.6 kg |
| 240 lb 108.9 kg | 93 / 111 lb 42.2 / 50.3 kg | 133 / 160 lb 60.3 / 72.6 kg | 182 / 217 lb 82.6 / 98.4 kg | 231 / 276 lb 104.8 / 125.2 kg |
| 250 lb 113.4 kg | 96 / 114 lb 43.5 / 51.7 kg | 137 / 165 lb 62.1 / 74.8 kg | 187 / 223 lb 84.8 / 101.2 kg | 238 / 283 lb 108 / 128.4 kg |
| 260 lb 117.9 kg | 99 / 117 lb 44.9 / 53.1 kg | 141 / 169 lb 64 / 76.7 kg | 192 / 229 lb 87.1 / 103.9 kg | 244 / 291 lb 110.7 / 132 kg |
| 270 lb 122.5 kg | 101 / 120 lb 45.8 / 54.4 kg | 144 / 173 lb 65.3 / 78.5 kg | 197 / 235 lb 89.4 / 106.6 kg | 250 / 298 lb 113.4 / 135.2 kg |
| 280 lb 127 kg | 104 / 123 lb 47.2 / 55.8 kg | 148 / 177 lb 67.1 / 80.3 kg | 202 / 241 lb 91.6 / 109.3 kg | 256 / 306 lb 116.1 / 138.8 kg |
| 290 lb 131.5 kg | 106 / 126 lb 48.1 / 57.2 kg | 151 / 182 lb 68.5 / 82.6 kg | 207 / 247 lb 93.9 / 112 kg | 262 / 313 lb 118.8 / 142 kg |
| 300 lb 136.1 kg | 108 / 129 lb 49 / 58.5 kg | 155 / 186 lb 70.3 / 84.4 kg | 212 / 252 lb 96.2 / 114.3 kg | 268 / 320 lb 121.6 / 145.1 kg |
Women’s Low Row vs Barbell Seal Row Standards
How to read the table: The first number is Low 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 | 39 / 37 lb 17.7 / 16.8 kg | 57 / 55 lb 25.9 / 24.9 kg | 79 / 78 lb 35.8 / 35.4 kg | 101 / 101 lb 45.8 / 45.8 kg |
| 110 lb 49.9 kg | 41 / 39 lb 18.6 / 17.7 kg | 61 / 59 lb 27.7 / 26.8 kg | 84 / 83 lb 38.1 / 37.6 kg | 107 / 107 lb 48.5 / 48.5 kg |
| 120 lb 54.4 kg | 44 / 41 lb 20 / 18.6 kg | 65 / 62 lb 29.5 / 28.1 kg | 89 / 88 lb 40.4 / 39.9 kg | 114 / 114 lb 51.7 / 51.7 kg |
| 130 lb 59 kg | 46 / 44 lb 20.9 / 20 kg | 68 / 65 lb 30.8 / 29.5 kg | 94 / 93 lb 42.6 / 42.2 kg | 120 / 120 lb 54.4 / 54.4 kg |
| 140 lb 63.5 kg | 49 / 46 lb 22.2 / 20.9 kg | 72 / 69 lb 32.7 / 31.3 kg | 98 / 97 lb 44.5 / 44 kg | 126 / 126 lb 57.2 / 57.2 kg |
| 150 lb 68 kg | 51 / 48 lb 23.1 / 21.8 kg | 75 / 72 lb 34 / 32.7 kg | 103 / 102 lb 46.7 / 46.3 kg | 132 / 132 lb 59.9 / 59.9 kg |
| 160 lb 72.6 kg | 53 / 50 lb 24 / 22.7 kg | 78 / 75 lb 35.4 / 34 kg | 108 / 106 lb 49 / 48.1 kg | 138 / 138 lb 62.6 / 62.6 kg |
| 170 lb 77.1 kg | 55 / 52 lb 24.9 / 23.6 kg | 82 / 78 lb 37.2 / 35.4 kg | 112 / 111 lb 50.8 / 50.3 kg | 143 / 143 lb 64.9 / 64.9 kg |
| 180 lb 81.6 kg | 58 / 54 lb 26.3 / 24.5 kg | 85 / 81 lb 38.6 / 36.7 kg | 116 / 115 lb 52.6 / 52.2 kg | 149 / 149 lb 67.6 / 67.6 kg |
| 190 lb 86.2 kg | 60 / 56 lb 27.2 / 25.4 kg | 88 / 84 lb 39.9 / 38.1 kg | 121 / 119 lb 54.9 / 54 kg | 155 / 155 lb 70.3 / 70.3 kg |
| 200 lb 90.7 kg | 62 / 58 lb 28.1 / 26.3 kg | 91 / 87 lb 41.3 / 39.5 kg | 125 / 124 lb 56.7 / 56.2 kg | 160 / 160 lb 72.6 / 72.6 kg |
| 210 lb 95.3 kg | 64 / 60 lb 29 / 27.2 kg | 94 / 90 lb 42.6 / 40.8 kg | 129 / 128 lb 58.5 / 58.1 kg | 165 / 165 lb 74.8 / 74.8 kg |
| 220 lb 99.8 kg | 66 / 62 lb 29.9 / 28.1 kg | 97 / 93 lb 44 / 42.2 kg | 133 / 132 lb 60.3 / 59.9 kg | 170 / 170 lb 77.1 / 77.1 kg |
| 230 lb 104.3 kg | 68 / 64 lb 30.8 / 29 kg | 100 / 96 lb 45.4 / 43.5 kg | 137 / 136 lb 62.1 / 61.7 kg | 176 / 176 lb 79.8 / 79.8 kg |
| 240 lb 108.9 kg | 70 / 66 lb 31.8 / 29.9 kg | 103 / 98 lb 46.7 / 44.5 kg | 141 / 140 lb 64 / 63.5 kg | 181 / 181 lb 82.1 / 82.1 kg |
How Your Low 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 low row strength level
The standards use the sex-specific effective-resistance thresholds from the individual Low 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 row more resistance 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 low row | Adjust low 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 Low 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 low 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.
12.7 → 23.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell seal row standard minus the low row standard. A plus sign means the barbell seal row standard is higher. A minus sign means the low row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +11 lb +5 kg | +17 lb +7.7 kg | +22 lb +9.9 kg | +28 lb +12.7 kg |
| 130 lb 59 kg | +12 lb +5.5 kg | +17 lb +7.7 kg | +23 lb +10.4 kg | +29 lb +13.1 kg |
| 140 lb 63.5 kg | +13 lb +5.9 kg | +19 lb +8.6 kg | +25 lb +11.3 kg | +31 lb +14 kg |
| 150 lb 68 kg | +13 lb +5.9 kg | +20 lb +9.1 kg | +26 lb +11.8 kg | +33 lb +14.9 kg |
| 160 lb 72.6 kg | +14 lb +6.4 kg | +20 lb +9 kg | +27 lb +12.3 kg | +33 lb +15 kg |
| 170 lb 77.1 kg | +14 lb +6.3 kg | +21 lb +9.5 kg | +28 lb +12.7 kg | +35 lb +15.8 kg |
| 180 lb 81.6 kg | +15 lb +6.8 kg | +22 lb +10 kg | +29 lb +13.2 kg | +37 lb +16.8 kg |
| 190 lb 86.2 kg | +15 lb +6.8 kg | +23 lb +10.4 kg | +30 lb +13.6 kg | +38 lb +17.2 kg |
| 200 lb 90.7 kg | +15 lb +6.9 kg | +24 lb +10.9 kg | +31 lb +14.1 kg | +39 lb +17.7 kg |
| 210 lb 95.3 kg | +16 lb +7.3 kg | +24 lb +10.9 kg | +32 lb +14.6 kg | +40 lb +18.1 kg |
| 220 lb 99.8 kg | +17 lb +7.7 kg | +25 lb +11.3 kg | +33 lb +15 kg | +42 lb +19 kg |
| 230 lb 104.3 kg | +17 lb +7.7 kg | +27 lb +12.3 kg | +34 lb +15.4 kg | +43 lb +19.5 kg |
| 240 lb 108.9 kg | +18 lb +8.1 kg | +27 lb +12.3 kg | +35 lb +15.8 kg | +45 lb +20.4 kg |
| 250 lb 113.4 kg | +18 lb +8.2 kg | +28 lb +12.7 kg | +36 lb +16.4 kg | +45 lb +20.4 kg |
| 260 lb 117.9 kg | +18 lb +8.2 kg | +28 lb +12.7 kg | +37 lb +16.8 kg | +47 lb +21.3 kg |
| 270 lb 122.5 kg | +19 lb +8.6 kg | +29 lb +13.2 kg | +38 lb +17.2 kg | +48 lb +21.8 kg |
| 280 lb 127 kg | +19 lb +8.6 kg | +29 lb +13.2 kg | +39 lb +17.7 kg | +50 lb +22.7 kg |
| 290 lb 131.5 kg | +20 lb +9.1 kg | +31 lb +14.1 kg | +40 lb +18.1 kg | +51 lb +23.2 kg |
| 300 lb 136.1 kg | +21 lb +9.5 kg | +31 lb +14.1 kg | +40 lb +18.1 kg | +52 lb +23.5 kg |
How Women’s Low Row and Barbell Seal Row Standards Differ
What the women’s data shows:
The low row and barbell seal row standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, and 170 lb.
Novice, Intermediate, and Advanced at every displayed bodyweight.
0 → 0 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell seal row standard minus the low row standard. A plus sign means the barbell seal row standard is higher. A minus sign means the low row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −2 lb −0.9 kg | −2 lb −1 kg | −1 lb −0.4 kg | 0 lb 0 kg |
| 110 lb 49.9 kg | −2 lb −0.9 kg | −2 lb −0.9 kg | −1 lb −0.5 kg | 0 lb 0 kg |
| 120 lb 54.4 kg | −3 lb −1.4 kg | −3 lb −1.4 kg | −1 lb −0.5 kg | 0 lb 0 kg |
| 130 lb 59 kg | −2 lb −0.9 kg | −3 lb −1.3 kg | −1 lb −0.4 kg | 0 lb 0 kg |
| 140 lb 63.5 kg | −3 lb −1.3 kg | −3 lb −1.4 kg | −1 lb −0.5 kg | 0 lb 0 kg |
| 150 lb 68 kg | −3 lb −1.3 kg | −3 lb −1.3 kg | −1 lb −0.4 kg | 0 lb 0 kg |
| 160 lb 72.6 kg | −3 lb −1.3 kg | −3 lb −1.4 kg | −2 lb −0.9 kg | 0 lb 0 kg |
| 170 lb 77.1 kg | −3 lb −1.3 kg | −4 lb −1.8 kg | −1 lb −0.5 kg | 0 lb 0 kg |
| 180 lb 81.6 kg | −4 lb −1.8 kg | −4 lb −1.9 kg | −1 lb −0.4 kg | 0 lb 0 kg |
| 190 lb 86.2 kg | −4 lb −1.8 kg | −4 lb −1.8 kg | −2 lb −0.9 kg | 0 lb 0 kg |
| 200 lb 90.7 kg | −4 lb −1.8 kg | −4 lb −1.8 kg | −1 lb −0.5 kg | 0 lb 0 kg |
| 210 lb 95.3 kg | −4 lb −1.8 kg | −4 lb −1.8 kg | −1 lb −0.4 kg | 0 lb 0 kg |
| 220 lb 99.8 kg | −4 lb −1.8 kg | −4 lb −1.8 kg | −1 lb −0.4 kg | 0 lb 0 kg |
| 230 lb 104.3 kg | −4 lb −1.8 kg | −4 lb −1.9 kg | −1 lb −0.4 kg | 0 lb 0 kg |
| 240 lb 108.9 kg | −4 lb −1.9 kg | −5 lb −2.2 kg | −1 lb −0.5 kg | 0 lb 0 kg |
Low Row and Barbell Seal Row Exercises Used by This Calculator
This calculator uses a strict bilateral low row and a strict barbell seal row. Use strict canonical Low Row and Barbell Seal Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use effective total low-row station resistance
Enter the station’s effective total two-hand resistance. Pull from controlled reach to the same waist, lower-rib, or lower-abdomen finish with stable body position and return under control. Do not enter per-arm force, seated cable or high rows, lat pulldowns, layback, pad bounce, leg drive, partial reps, 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 Low Row result and one recent Barbell Seal Row result
Use each exercise’s canonical input: Effective total station resistance for Low Row and External load for Barbell Seal Row.
Related Tools
- Low Row — View the individual Low Row standards and next strength-level target.
- Barbell Seal Row — View the individual Barbell Seal Row standards and next strength-level target.
- Machine Seated Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated Cable 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 Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.