Meadows Row vs Bent Over Row Strength Standards
Compare your meadows 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.
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict, repeatable meadows row test using the canonical setup, range, and finish rules and a strict barbell row from full arm extension to the lower ribs or upper abdomen with a stable near-parallel hinged 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.
Meadows Row vs Bent Over Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the meadows row and barbell 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 meadows row and barbell 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 Meadows 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 Meadows Row vs Bent-Over Row Standards
How to read the table: The first number is Meadows 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 | 50 / 91 lb 22.7 / 41.3 kg | 76 / 119 lb 34.5 / 54 kg | 106 / 160 lb 48.1 / 72.6 kg | 137 / 203 lb 62.1 / 92.1 kg |
| 130 lb 59 kg | 53 / 96 lb 24 / 43.5 kg | 80 / 126 lb 36.3 / 57.2 kg | 112 / 169 lb 50.8 / 76.7 kg | 144 / 214 lb 65.3 / 97.1 kg |
| 140 lb 63.5 kg | 55 / 101 lb 24.9 / 45.8 kg | 84 / 132 lb 38.1 / 59.9 kg | 117 / 178 lb 53.1 / 80.7 kg | 152 / 225 lb 68.9 / 102.1 kg |
| 150 lb 68 kg | 58 / 106 lb 26.3 / 48.1 kg | 88 / 138 lb 39.9 / 62.6 kg | 123 / 186 lb 55.8 / 84.4 kg | 159 / 236 lb 72.1 / 107 kg |
| 160 lb 72.6 kg | 61 / 111 lb 27.7 / 50.3 kg | 92 / 144 lb 41.7 / 65.3 kg | 128 / 194 lb 58.1 / 88 kg | 166 / 246 lb 75.3 / 111.6 kg |
| 170 lb 77.1 kg | 63 / 115 lb 28.6 / 52.2 kg | 96 / 150 lb 43.5 / 68 kg | 134 / 202 lb 60.8 / 91.6 kg | 173 / 256 lb 78.5 / 116.1 kg |
| 180 lb 81.6 kg | 66 / 120 lb 29.9 / 54.4 kg | 99 / 156 lb 44.9 / 70.8 kg | 139 / 210 lb 63 / 95.3 kg | 179 / 266 lb 81.2 / 120.7 kg |
| 190 lb 86.2 kg | 68 / 124 lb 30.8 / 56.2 kg | 103 / 162 lb 46.7 / 73.5 kg | 144 / 218 lb 65.3 / 98.9 kg | 186 / 276 lb 84.4 / 125.2 kg |
| 200 lb 90.7 kg | 70 / 128 lb 31.8 / 58.1 kg | 107 / 168 lb 48.5 / 76.2 kg | 149 / 226 lb 67.6 / 102.5 kg | 192 / 286 lb 87.1 / 129.7 kg |
| 210 lb 95.3 kg | 73 / 133 lb 33.1 / 60.3 kg | 110 / 173 lb 49.9 / 78.5 kg | 154 / 233 lb 69.9 / 105.7 kg | 199 / 295 lb 90.3 / 133.8 kg |
| 220 lb 99.8 kg | 75 / 137 lb 34 / 62.1 kg | 114 / 179 lb 51.7 / 81.2 kg | 159 / 240 lb 72.1 / 108.9 kg | 205 / 304 lb 93 / 137.9 kg |
| 230 lb 104.3 kg | 77 / 141 lb 34.9 / 64 kg | 117 / 184 lb 53.1 / 83.5 kg | 164 / 248 lb 74.4 / 112.5 kg | 211 / 313 lb 95.7 / 142 kg |
| 240 lb 108.9 kg | 79 / 145 lb 35.8 / 65.8 kg | 120 / 189 lb 54.4 / 85.7 kg | 168 / 255 lb 76.2 / 115.7 kg | 217 / 323 lb 98.4 / 146.5 kg |
| 250 lb 113.4 kg | 82 / 149 lb 37.2 / 67.6 kg | 124 / 195 lb 56.2 / 88.5 kg | 173 / 262 lb 78.5 / 118.8 kg | 223 / 331 lb 101.2 / 150.1 kg |
| 260 lb 117.9 kg | 84 / 153 lb 38.1 / 69.4 kg | 127 / 200 lb 57.6 / 90.7 kg | 177 / 269 lb 80.3 / 122 kg | 229 / 340 lb 103.9 / 154.2 kg |
| 270 lb 122.5 kg | 86 / 157 lb 39 / 71.2 kg | 130 / 205 lb 59 / 93 kg | 182 / 276 lb 82.6 / 125.2 kg | 235 / 349 lb 106.6 / 158.3 kg |
| 280 lb 127 kg | 88 / 161 lb 39.9 / 73 kg | 133 / 210 lb 60.3 / 95.3 kg | 186 / 282 lb 84.4 / 127.9 kg | 241 / 357 lb 109.3 / 161.9 kg |
| 290 lb 131.5 kg | 90 / 164 lb 40.8 / 74.4 kg | 137 / 215 lb 62.1 / 97.5 kg | 191 / 289 lb 86.6 / 131.1 kg | 247 / 366 lb 112 / 166 kg |
| 300 lb 136.1 kg | 92 / 168 lb 41.7 / 76.2 kg | 140 / 220 lb 63.5 / 99.8 kg | 195 / 296 lb 88.5 / 134.3 kg | 252 / 374 lb 114.3 / 169.6 kg |
Women’s Meadows Row vs Bent-Over Row Standards
How to read the table: The first number is Meadows 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 | 29 / 63 lb 13.2 / 28.6 kg | 43 / 86 lb 19.5 / 39 kg | 63 / 114 lb 28.6 / 51.7 kg | 84 / 143 lb 38.1 / 64.9 kg |
| 110 lb 49.9 kg | 31 / 67 lb 14.1 / 30.4 kg | 46 / 92 lb 20.9 / 41.7 kg | 67 / 122 lb 30.4 / 55.3 kg | 89 / 153 lb 40.4 / 69.4 kg |
| 120 lb 54.4 kg | 33 / 72 lb 15 / 32.7 kg | 49 / 97 lb 22.2 / 44 kg | 72 / 129 lb 32.7 / 58.5 kg | 95 / 162 lb 43.1 / 73.5 kg |
| 130 lb 59 kg | 35 / 75 lb 15.9 / 34 kg | 52 / 103 lb 23.6 / 46.7 kg | 75 / 136 lb 34 / 61.7 kg | 100 / 171 lb 45.4 / 77.6 kg |
| 140 lb 63.5 kg | 36 / 79 lb 16.3 / 35.8 kg | 54 / 108 lb 24.5 / 49 kg | 79 / 143 lb 35.8 / 64.9 kg | 105 / 180 lb 47.6 / 81.6 kg |
| 150 lb 68 kg | 38 / 83 lb 17.2 / 37.6 kg | 57 / 113 lb 25.9 / 51.3 kg | 83 / 150 lb 37.6 / 68 kg | 110 / 188 lb 49.9 / 85.3 kg |
| 160 lb 72.6 kg | 40 / 87 lb 18.1 / 39.5 kg | 60 / 118 lb 27.2 / 53.5 kg | 87 / 157 lb 39.5 / 71.2 kg | 115 / 196 lb 52.2 / 88.9 kg |
| 170 lb 77.1 kg | 41 / 90 lb 18.6 / 40.8 kg | 62 / 123 lb 28.1 / 55.8 kg | 90 / 163 lb 40.8 / 73.9 kg | 120 / 204 lb 54.4 / 92.5 kg |
| 180 lb 81.6 kg | 43 / 94 lb 19.5 / 42.6 kg | 64 / 128 lb 29 / 58.1 kg | 94 / 169 lb 42.6 / 76.7 kg | 124 / 212 lb 56.2 / 96.2 kg |
| 190 lb 86.2 kg | 44 / 97 lb 20 / 44 kg | 67 / 132 lb 30.4 / 59.9 kg | 97 / 176 lb 44 / 79.8 kg | 129 / 220 lb 58.5 / 99.8 kg |
| 200 lb 90.7 kg | 46 / 101 lb 20.9 / 45.8 kg | 69 / 137 lb 31.3 / 62.1 kg | 101 / 182 lb 45.8 / 82.6 kg | 133 / 228 lb 60.3 / 103.4 kg |
| 210 lb 95.3 kg | 48 / 104 lb 21.8 / 47.2 kg | 71 / 141 lb 32.2 / 64 kg | 104 / 188 lb 47.2 / 85.3 kg | 138 / 235 lb 62.6 / 106.6 kg |
| 220 lb 99.8 kg | 49 / 107 lb 22.2 / 48.5 kg | 74 / 146 lb 33.6 / 66.2 kg | 107 / 194 lb 48.5 / 88 kg | 142 / 243 lb 64.4 / 110.2 kg |
| 230 lb 104.3 kg | 51 / 110 lb 23.1 / 49.9 kg | 76 / 150 lb 34.5 / 68 kg | 110 / 199 lb 49.9 / 90.3 kg | 146 / 250 lb 66.2 / 113.4 kg |
| 240 lb 108.9 kg | 52 / 114 lb 23.6 / 51.7 kg | 78 / 155 lb 35.4 / 70.3 kg | 114 / 205 lb 51.7 / 93 kg | 150 / 257 lb 68 / 116.6 kg |
How Your Meadows 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 meadows row strength level
The standards use the sex-specific targets from the individual Meadows 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.
3. Find the barbell bent-over row strength level
The standards use the sex-specific total-barbell 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 without pound-for-pound scaling.
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 meadows row | Adjust meadows row targets to exact bodyweight with the two-thirds rule. |
| Rate the bent-over row | Use total-barbell estimated max and adjust targets 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 Meadows 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 barbell bent-over row standard is higher; below zero means the meadows 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.
30 → 55.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the meadows row standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the meadows row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +41 lb +18.6 kg | +43 lb +19.5 kg | +54 lb +24.5 kg | +66 lb +30 kg |
| 130 lb 59 kg | +43 lb +19.5 kg | +46 lb +20.9 kg | +57 lb +25.9 kg | +70 lb +31.8 kg |
| 140 lb 63.5 kg | +46 lb +20.9 kg | +48 lb +21.8 kg | +61 lb +27.6 kg | +73 lb +33.2 kg |
| 150 lb 68 kg | +48 lb +21.8 kg | +50 lb +22.7 kg | +63 lb +28.6 kg | +77 lb +34.9 kg |
| 160 lb 72.6 kg | +50 lb +22.6 kg | +52 lb +23.6 kg | +66 lb +29.9 kg | +80 lb +36.3 kg |
| 170 lb 77.1 kg | +52 lb +23.6 kg | +54 lb +24.5 kg | +68 lb +30.8 kg | +83 lb +37.6 kg |
| 180 lb 81.6 kg | +54 lb +24.5 kg | +57 lb +25.9 kg | +71 lb +32.3 kg | +87 lb +39.5 kg |
| 190 lb 86.2 kg | +56 lb +25.4 kg | +59 lb +26.8 kg | +74 lb +33.6 kg | +90 lb +40.8 kg |
| 200 lb 90.7 kg | +58 lb +26.3 kg | +61 lb +27.7 kg | +77 lb +34.9 kg | +94 lb +42.6 kg |
| 210 lb 95.3 kg | +60 lb +27.2 kg | +63 lb +28.6 kg | +79 lb +35.8 kg | +96 lb +43.5 kg |
| 220 lb 99.8 kg | +62 lb +28.1 kg | +65 lb +29.5 kg | +81 lb +36.8 kg | +99 lb +44.9 kg |
| 230 lb 104.3 kg | +64 lb +29.1 kg | +67 lb +30.4 kg | +84 lb +38.1 kg | +102 lb +46.3 kg |
| 240 lb 108.9 kg | +66 lb +30 kg | +69 lb +31.3 kg | +87 lb +39.5 kg | +106 lb +48.1 kg |
| 250 lb 113.4 kg | +67 lb +30.4 kg | +71 lb +32.3 kg | +89 lb +40.3 kg | +108 lb +48.9 kg |
| 260 lb 117.9 kg | +69 lb +31.3 kg | +73 lb +33.1 kg | +92 lb +41.7 kg | +111 lb +50.3 kg |
| 270 lb 122.5 kg | +71 lb +32.2 kg | +75 lb +34 kg | +94 lb +42.6 kg | +114 lb +51.7 kg |
| 280 lb 127 kg | +73 lb +33.1 kg | +77 lb +35 kg | +96 lb +43.5 kg | +116 lb +52.6 kg |
| 290 lb 131.5 kg | +74 lb +33.6 kg | +78 lb +35.4 kg | +98 lb +44.5 kg | +119 lb +54 kg |
| 300 lb 136.1 kg | +76 lb +34.5 kg | +80 lb +36.3 kg | +101 lb +45.8 kg | +122 lb +55.3 kg |
How Women’s Meadows 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.
26.8 → 48.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the meadows row standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the meadows row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +34 lb +15.4 kg | +43 lb +19.5 kg | +51 lb +23.1 kg | +59 lb +26.8 kg |
| 110 lb 49.9 kg | +36 lb +16.3 kg | +46 lb +20.8 kg | +55 lb +24.9 kg | +64 lb +29 kg |
| 120 lb 54.4 kg | +39 lb +17.7 kg | +48 lb +21.8 kg | +57 lb +25.8 kg | +67 lb +30.4 kg |
| 130 lb 59 kg | +40 lb +18.1 kg | +51 lb +23.1 kg | +61 lb +27.7 kg | +71 lb +32.2 kg |
| 140 lb 63.5 kg | +43 lb +19.5 kg | +54 lb +24.5 kg | +64 lb +29.1 kg | +75 lb +34 kg |
| 150 lb 68 kg | +45 lb +20.4 kg | +56 lb +25.4 kg | +67 lb +30.4 kg | +78 lb +35.4 kg |
| 160 lb 72.6 kg | +47 lb +21.4 kg | +58 lb +26.3 kg | +70 lb +31.7 kg | +81 lb +36.7 kg |
| 170 lb 77.1 kg | +49 lb +22.2 kg | +61 lb +27.7 kg | +73 lb +33.1 kg | +84 lb +38.1 kg |
| 180 lb 81.6 kg | +51 lb +23.1 kg | +64 lb +29.1 kg | +75 lb +34.1 kg | +88 lb +40 kg |
| 190 lb 86.2 kg | +53 lb +24 kg | +65 lb +29.5 kg | +79 lb +35.8 kg | +91 lb +41.3 kg |
| 200 lb 90.7 kg | +55 lb +24.9 kg | +68 lb +30.8 kg | +81 lb +36.8 kg | +95 lb +43.1 kg |
| 210 lb 95.3 kg | +56 lb +25.4 kg | +70 lb +31.8 kg | +84 lb +38.1 kg | +97 lb +44 kg |
| 220 lb 99.8 kg | +58 lb +26.3 kg | +72 lb +32.6 kg | +87 lb +39.5 kg | +101 lb +45.8 kg |
| 230 lb 104.3 kg | +59 lb +26.8 kg | +74 lb +33.5 kg | +89 lb +40.4 kg | +104 lb +47.2 kg |
| 240 lb 108.9 kg | +62 lb +28.1 kg | +77 lb +34.9 kg | +91 lb +41.3 kg | +107 lb +48.6 kg |
Meadows Row and Bent Over Row Exercises Used by This Calculator
This calculator uses a strict meadows row and a strict barbell bent-over row. Use strict canonical Meadows Row and Bent Over Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Meadows Row
Follow the individual Meadows Row calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Use total barbell weight and a stable near-parallel torso
Pull from full arm extension to the lower ribs or upper abdomen while keeping the hinged torso angle stable. Do not enter per-side plates, Pendlay, Yates, cheat, T-bar, Smith, machine, partial, torso-heaved, hip-snapped, or assisted reps.
Enter one recent Meadows Row result and one recent Bent Over Row result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Meadows Row — View the individual Meadows Row standards and next strength-level target.
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- One Arm Dumbbell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- One Arm Bent Over Kettlebell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Landmine 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.