Low Row vs Chest Supported Row Strength Standards
Compare your low row and chest supported 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.
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict two-hand low row from controlled reach to a repeatable waist, lower-rib, or lower-abdomen finish and a bilateral chest-supported machine or T-bar row with the torso fully supported, full arm extension, lower-chest or upper-abdomen finish, and controlled return. 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 Chest Supported Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the low row and chest supported 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 chest supported 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 / Chest Supported 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 Chest Supported Row Standards
How to read the table: The first number is Low Row; the second is Chest Supported 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 / 77 lb 26.8 / 34.9 kg | 84 / 104 lb 38.1 / 47.2 kg | 115 / 140 lb 52.2 / 63.5 kg | 146 / 179 lb 66.2 / 81.2 kg |
| 130 lb 59 kg | 62 / 82 lb 28.1 / 37.2 kg | 89 / 109 lb 40.4 / 49.4 kg | 121 / 148 lb 54.9 / 67.1 kg | 154 / 189 lb 69.9 / 85.7 kg |
| 140 lb 63.5 kg | 65 / 86 lb 29.5 / 39 kg | 93 / 115 lb 42.2 / 52.2 kg | 127 / 155 lb 57.6 / 70.3 kg | 162 / 198 lb 73.5 / 89.8 kg |
| 150 lb 68 kg | 68 / 90 lb 30.8 / 40.8 kg | 97 / 120 lb 44 / 54.4 kg | 133 / 162 lb 60.3 / 73.5 kg | 169 / 208 lb 76.7 / 94.3 kg |
| 160 lb 72.6 kg | 71 / 94 lb 32.2 / 42.6 kg | 102 / 126 lb 46.3 / 57.2 kg | 139 / 169 lb 63 / 76.7 kg | 177 / 217 lb 80.3 / 98.4 kg |
| 170 lb 77.1 kg | 74 / 97 lb 33.6 / 44 kg | 106 / 131 lb 48.1 / 59.4 kg | 145 / 176 lb 65.8 / 79.8 kg | 184 / 226 lb 83.5 / 102.5 kg |
| 180 lb 81.6 kg | 77 / 101 lb 34.9 / 45.8 kg | 110 / 136 lb 49.9 / 61.7 kg | 150 / 183 lb 68 / 83 kg | 191 / 234 lb 86.6 / 106.1 kg |
| 190 lb 86.2 kg | 80 / 105 lb 36.3 / 47.6 kg | 114 / 141 lb 51.7 / 64 kg | 156 / 190 lb 70.8 / 86.2 kg | 198 / 243 lb 89.8 / 110.2 kg |
| 200 lb 90.7 kg | 83 / 109 lb 37.6 / 49.4 kg | 118 / 146 lb 53.5 / 66.2 kg | 161 / 197 lb 73 / 89.4 kg | 205 / 251 lb 93 / 113.9 kg |
| 210 lb 95.3 kg | 86 / 112 lb 39 / 50.8 kg | 122 / 151 lb 55.3 / 68.5 kg | 167 / 203 lb 75.7 / 92.1 kg | 212 / 260 lb 96.2 / 117.9 kg |
| 220 lb 99.8 kg | 88 / 116 lb 39.9 / 52.6 kg | 126 / 155 lb 57.2 / 70.3 kg | 172 / 210 lb 78 / 95.3 kg | 218 / 268 lb 98.9 / 121.6 kg |
| 230 lb 104.3 kg | 91 / 119 lb 41.3 / 54 kg | 129 / 160 lb 58.5 / 72.6 kg | 177 / 216 lb 80.3 / 98 kg | 225 / 276 lb 102.1 / 125.2 kg |
| 240 lb 108.9 kg | 93 / 123 lb 42.2 / 55.8 kg | 133 / 165 lb 60.3 / 74.8 kg | 182 / 222 lb 82.6 / 100.7 kg | 231 / 284 lb 104.8 / 128.8 kg |
| 250 lb 113.4 kg | 96 / 126 lb 43.5 / 57.2 kg | 137 / 169 lb 62.1 / 76.7 kg | 187 / 228 lb 84.8 / 103.4 kg | 238 / 292 lb 108 / 132.4 kg |
| 260 lb 117.9 kg | 99 / 129 lb 44.9 / 58.5 kg | 141 / 174 lb 64 / 78.9 kg | 192 / 234 lb 87.1 / 106.1 kg | 244 / 300 lb 110.7 / 136.1 kg |
| 270 lb 122.5 kg | 101 / 133 lb 45.8 / 60.3 kg | 144 / 178 lb 65.3 / 80.7 kg | 197 / 240 lb 89.4 / 108.9 kg | 250 / 307 lb 113.4 / 139.3 kg |
| 280 lb 127 kg | 104 / 136 lb 47.2 / 61.7 kg | 148 / 183 lb 67.1 / 83 kg | 202 / 246 lb 91.6 / 111.6 kg | 256 / 315 lb 116.1 / 142.9 kg |
| 290 lb 131.5 kg | 106 / 139 lb 48.1 / 63 kg | 151 / 187 lb 68.5 / 84.8 kg | 207 / 252 lb 93.9 / 114.3 kg | 262 / 322 lb 118.8 / 146.1 kg |
| 300 lb 136.1 kg | 108 / 142 lb 49 / 64.4 kg | 155 / 191 lb 70.3 / 86.6 kg | 212 / 258 lb 96.2 / 117 kg | 268 / 329 lb 121.6 / 149.2 kg |
Women’s Low Row vs Chest Supported Row Standards
How to read the table: The first number is Low Row; the second is Chest Supported 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 / 53 lb 17.7 / 24 kg | 57 / 72 lb 25.9 / 32.7 kg | 79 / 98 lb 35.8 / 44.5 kg | 101 / 124 lb 45.8 / 56.2 kg |
| 110 lb 49.9 kg | 41 / 56 lb 18.6 / 25.4 kg | 61 / 77 lb 27.7 / 34.9 kg | 84 / 104 lb 38.1 / 47.2 kg | 107 / 132 lb 48.5 / 59.9 kg |
| 120 lb 54.4 kg | 44 / 59 lb 20 / 26.8 kg | 65 / 82 lb 29.5 / 37.2 kg | 89 / 110 lb 40.4 / 49.9 kg | 114 / 140 lb 51.7 / 63.5 kg |
| 130 lb 59 kg | 46 / 63 lb 20.9 / 28.6 kg | 68 / 86 lb 30.8 / 39 kg | 94 / 116 lb 42.6 / 52.6 kg | 120 / 147 lb 54.4 / 66.7 kg |
| 140 lb 63.5 kg | 49 / 66 lb 22.2 / 29.9 kg | 72 / 91 lb 32.7 / 41.3 kg | 98 / 122 lb 44.5 / 55.3 kg | 126 / 155 lb 57.2 / 70.3 kg |
| 150 lb 68 kg | 51 / 69 lb 23.1 / 31.3 kg | 75 / 95 lb 34 / 43.1 kg | 103 / 128 lb 46.7 / 58.1 kg | 132 / 162 lb 59.9 / 73.5 kg |
| 160 lb 72.6 kg | 53 / 72 lb 24 / 32.7 kg | 78 / 99 lb 35.4 / 44.9 kg | 108 / 134 lb 49 / 60.8 kg | 138 / 169 lb 62.6 / 76.7 kg |
| 170 lb 77.1 kg | 55 / 75 lb 24.9 / 34 kg | 82 / 103 lb 37.2 / 46.7 kg | 112 / 139 lb 50.8 / 63 kg | 143 / 176 lb 64.9 / 79.8 kg |
| 180 lb 81.6 kg | 58 / 78 lb 26.3 / 35.4 kg | 85 / 107 lb 38.6 / 48.5 kg | 116 / 145 lb 52.6 / 65.8 kg | 149 / 183 lb 67.6 / 83 kg |
| 190 lb 86.2 kg | 60 / 81 lb 27.2 / 36.7 kg | 88 / 111 lb 39.9 / 50.3 kg | 121 / 150 lb 54.9 / 68 kg | 155 / 190 lb 70.3 / 86.2 kg |
| 200 lb 90.7 kg | 62 / 84 lb 28.1 / 38.1 kg | 91 / 115 lb 41.3 / 52.2 kg | 125 / 155 lb 56.7 / 70.3 kg | 160 / 196 lb 72.6 / 88.9 kg |
| 210 lb 95.3 kg | 64 / 86 lb 29 / 39 kg | 94 / 119 lb 42.6 / 54 kg | 129 / 160 lb 58.5 / 72.6 kg | 165 / 203 lb 74.8 / 92.1 kg |
| 220 lb 99.8 kg | 66 / 89 lb 29.9 / 40.4 kg | 97 / 123 lb 44 / 55.8 kg | 133 / 165 lb 60.3 / 74.8 kg | 170 / 209 lb 77.1 / 94.8 kg |
| 230 lb 104.3 kg | 68 / 92 lb 30.8 / 41.7 kg | 100 / 126 lb 45.4 / 57.2 kg | 137 / 170 lb 62.1 / 77.1 kg | 176 / 215 lb 79.8 / 97.5 kg |
| 240 lb 108.9 kg | 70 / 94 lb 31.8 / 42.6 kg | 103 / 130 lb 46.7 / 59 kg | 141 / 175 lb 64 / 79.4 kg | 181 / 222 lb 82.1 / 100.7 kg |
How Your Low Row vs Chest Supported 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 chest supported row strength level
The standards use the sex-specific chest supported row thresholds 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 larger lifters are expected to row more machine resistance 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 chest supported row | Use machine-resistance estimated max and adjust 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 Chest Supported 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 chest supported 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.
15 → 27.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the chest supported row standard minus the low row standard. A plus sign means the chest supported row standard is higher. A minus sign means the low row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +18 lb +8.1 kg | +20 lb +9.1 kg | +25 lb +11.3 kg | +33 lb +15 kg |
| 130 lb 59 kg | +20 lb +9.1 kg | +20 lb +9 kg | +27 lb +12.2 kg | +35 lb +15.8 kg |
| 140 lb 63.5 kg | +21 lb +9.5 kg | +22 lb +10 kg | +28 lb +12.7 kg | +36 lb +16.3 kg |
| 150 lb 68 kg | +22 lb +10 kg | +23 lb +10.4 kg | +29 lb +13.2 kg | +39 lb +17.6 kg |
| 160 lb 72.6 kg | +23 lb +10.4 kg | +24 lb +10.9 kg | +30 lb +13.7 kg | +40 lb +18.1 kg |
| 170 lb 77.1 kg | +23 lb +10.4 kg | +25 lb +11.3 kg | +31 lb +14 kg | +42 lb +19 kg |
| 180 lb 81.6 kg | +24 lb +10.9 kg | +26 lb +11.8 kg | +33 lb +15 kg | +43 lb +19.5 kg |
| 190 lb 86.2 kg | +25 lb +11.3 kg | +27 lb +12.3 kg | +34 lb +15.4 kg | +45 lb +20.4 kg |
| 200 lb 90.7 kg | +26 lb +11.8 kg | +28 lb +12.7 kg | +36 lb +16.4 kg | +46 lb +20.9 kg |
| 210 lb 95.3 kg | +26 lb +11.8 kg | +29 lb +13.2 kg | +36 lb +16.4 kg | +48 lb +21.7 kg |
| 220 lb 99.8 kg | +28 lb +12.7 kg | +29 lb +13.1 kg | +38 lb +17.3 kg | +50 lb +22.7 kg |
| 230 lb 104.3 kg | +28 lb +12.7 kg | +31 lb +14.1 kg | +39 lb +17.7 kg | +51 lb +23.1 kg |
| 240 lb 108.9 kg | +30 lb +13.6 kg | +32 lb +14.5 kg | +40 lb +18.1 kg | +53 lb +24 kg |
| 250 lb 113.4 kg | +30 lb +13.7 kg | +32 lb +14.6 kg | +41 lb +18.6 kg | +54 lb +24.4 kg |
| 260 lb 117.9 kg | +30 lb +13.6 kg | +33 lb +14.9 kg | +42 lb +19 kg | +56 lb +25.4 kg |
| 270 lb 122.5 kg | +32 lb +14.5 kg | +34 lb +15.4 kg | +43 lb +19.5 kg | +57 lb +25.9 kg |
| 280 lb 127 kg | +32 lb +14.5 kg | +35 lb +15.9 kg | +44 lb +20 kg | +59 lb +26.8 kg |
| 290 lb 131.5 kg | +33 lb +14.9 kg | +36 lb +16.3 kg | +45 lb +20.4 kg | +60 lb +27.3 kg |
| 300 lb 136.1 kg | +34 lb +15.4 kg | +36 lb +16.3 kg | +46 lb +20.8 kg | +61 lb +27.6 kg |
How Women’s Low Row and Chest Supported 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.
10.4 → 18.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the chest supported row standard minus the low row standard. A plus sign means the chest supported row standard is higher. A minus sign means the low row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +14 lb +6.3 kg | +15 lb +6.8 kg | +19 lb +8.7 kg | +23 lb +10.4 kg |
| 110 lb 49.9 kg | +15 lb +6.8 kg | +16 lb +7.2 kg | +20 lb +9.1 kg | +25 lb +11.4 kg |
| 120 lb 54.4 kg | +15 lb +6.8 kg | +17 lb +7.7 kg | +21 lb +9.5 kg | +26 lb +11.8 kg |
| 130 lb 59 kg | +17 lb +7.7 kg | +18 lb +8.2 kg | +22 lb +10 kg | +27 lb +12.3 kg |
| 140 lb 63.5 kg | +17 lb +7.7 kg | +19 lb +8.6 kg | +24 lb +10.8 kg | +29 lb +13.1 kg |
| 150 lb 68 kg | +18 lb +8.2 kg | +20 lb +9.1 kg | +25 lb +11.4 kg | +30 lb +13.6 kg |
| 160 lb 72.6 kg | +19 lb +8.7 kg | +21 lb +9.5 kg | +26 lb +11.8 kg | +31 lb +14.1 kg |
| 170 lb 77.1 kg | +20 lb +9.1 kg | +21 lb +9.5 kg | +27 lb +12.2 kg | +33 lb +14.9 kg |
| 180 lb 81.6 kg | +20 lb +9.1 kg | +22 lb +9.9 kg | +29 lb +13.2 kg | +34 lb +15.4 kg |
| 190 lb 86.2 kg | +21 lb +9.5 kg | +23 lb +10.4 kg | +29 lb +13.1 kg | +35 lb +15.9 kg |
| 200 lb 90.7 kg | +22 lb +10 kg | +24 lb +10.9 kg | +30 lb +13.6 kg | +36 lb +16.3 kg |
| 210 lb 95.3 kg | +22 lb +10 kg | +25 lb +11.4 kg | +31 lb +14.1 kg | +38 lb +17.3 kg |
| 220 lb 99.8 kg | +23 lb +10.5 kg | +26 lb +11.8 kg | +32 lb +14.5 kg | +39 lb +17.7 kg |
| 230 lb 104.3 kg | +24 lb +10.9 kg | +26 lb +11.8 kg | +33 lb +15 kg | +39 lb +17.7 kg |
| 240 lb 108.9 kg | +24 lb +10.8 kg | +27 lb +12.3 kg | +34 lb +15.4 kg | +41 lb +18.6 kg |
Low Row and Chest Supported Row Exercises Used by This Calculator
This calculator uses a strict bilateral low row and a bilateral chest-supported machine row. Use strict canonical Low Row and Chest Supported 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.
Keep the chest on the pad through the full row
Enter the displayed or total loaded resistance under the machine’s convention. Keep the chest and torso fully supported, pull from full arm extension to the lower chest or upper abdomen, and return under control. Do not enter per-side load, unsupported, cable, dumbbell, barbell, or single-arm rows, partial reps, bounced reps, or torso-lifted reps.
Enter one recent Low Row result and one recent Chest Supported Row result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Low Row — View the individual Low Row standards and next strength-level target.
- Chest Supported Row — View the individual Chest Supported 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.
- Barbell Bench Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.