Pendlay Row vs Barbell Deadlift Strength Standards
Compare your Pendlay row and barbell deadlift 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 Pendlay row from a complete floor reset on every rep and a conventional deadlift from the floor to full lockout. 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.
Pendlay Row vs Barbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Pendlay row and barbell deadlift to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your Pendlay row and barbell deadlift.
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 Pendlay Row / Barbell Deadlift, 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 Pendlay Row vs Barbell Deadlift Standards
How to read the table: The first number is Pendlay Row; the second is Barbell Deadlift. 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 | 63 / 252 lb 28.6 / 114.3 kg | 98 / 322 lb 44.5 / 146.1 kg | 133 / 371 lb 60.3 / 168.3 kg | 168 / 420 lb 76.2 / 190.5 kg |
| 130 lb 59 kg | 67 / 266 lb 30.4 / 120.7 kg | 103 / 339 lb 46.7 / 153.8 kg | 141 / 391 lb 64 / 177.4 kg | 177 / 443 lb 80.3 / 200.9 kg |
| 140 lb 63.5 kg | 70 / 279 lb 31.8 / 126.6 kg | 109 / 357 lb 49.4 / 161.9 kg | 148 / 411 lb 67.1 / 186.4 kg | 186 / 465 lb 84.4 / 210.9 kg |
| 150 lb 68 kg | 73 / 292 lb 33.1 / 132.4 kg | 114 / 373 lb 51.7 / 169.2 kg | 155 / 431 lb 70.3 / 195.5 kg | 195 / 487 lb 88.5 / 220.9 kg |
| 160 lb 72.6 kg | 77 / 305 lb 34.9 / 138.3 kg | 119 / 390 lb 54 / 176.9 kg | 161 / 449 lb 73 / 203.7 kg | 203 / 508 lb 92.1 / 230.4 kg |
| 170 lb 77.1 kg | 80 / 318 lb 36.3 / 144.2 kg | 123 / 406 lb 55.8 / 184.2 kg | 168 / 468 lb 76.2 / 212.3 kg | 212 / 529 lb 96.2 / 240 kg |
| 180 lb 81.6 kg | 83 / 330 lb 37.6 / 149.7 kg | 128 / 422 lb 58.1 / 191.4 kg | 175 / 486 lb 79.4 / 220.4 kg | 220 / 550 lb 99.8 / 249.5 kg |
| 190 lb 86.2 kg | 86 / 342 lb 39 / 155.1 kg | 133 / 437 lb 60.3 / 198.2 kg | 181 / 504 lb 82.1 / 228.6 kg | 228 / 570 lb 103.4 / 258.5 kg |
| 200 lb 90.7 kg | 89 / 354 lb 40.4 / 160.6 kg | 138 / 452 lb 62.6 / 205 kg | 187 / 522 lb 84.8 / 236.8 kg | 236 / 590 lb 107 / 267.6 kg |
| 210 lb 95.3 kg | 92 / 366 lb 41.7 / 166 kg | 142 / 467 lb 64.4 / 211.8 kg | 193 / 539 lb 87.5 / 244.5 kg | 244 / 609 lb 110.7 / 276.2 kg |
| 220 lb 99.8 kg | 95 / 377 lb 43.1 / 171 kg | 147 / 482 lb 66.7 / 218.6 kg | 200 / 556 lb 90.7 / 252.2 kg | 251 / 629 lb 113.9 / 285.3 kg |
| 230 lb 104.3 kg | 98 / 388 lb 44.5 / 176 kg | 151 / 496 lb 68.5 / 225 kg | 206 / 572 lb 93.4 / 259.5 kg | 259 / 647 lb 117.5 / 293.5 kg |
| 240 lb 108.9 kg | 100 / 400 lb 45.4 / 181.4 kg | 155 / 511 lb 70.3 / 231.8 kg | 212 / 589 lb 96.2 / 267.2 kg | 266 / 666 lb 120.7 / 302.1 kg |
| 250 lb 113.4 kg | 103 / 411 lb 46.7 / 186.4 kg | 160 / 525 lb 72.6 / 238.1 kg | 217 / 605 lb 98.4 / 274.4 kg | 274 / 684 lb 124.3 / 310.3 kg |
| 260 lb 117.9 kg | 106 / 422 lb 48.1 / 191.4 kg | 164 / 539 lb 74.4 / 244.5 kg | 223 / 621 lb 101.2 / 281.7 kg | 281 / 703 lb 127.5 / 318.9 kg |
| 270 lb 122.5 kg | 109 / 432 lb 49.4 / 196 kg | 168 / 552 lb 76.2 / 250.4 kg | 229 / 637 lb 103.9 / 288.9 kg | 288 / 720 lb 130.6 / 326.6 kg |
| 280 lb 127 kg | 111 / 443 lb 50.3 / 200.9 kg | 172 / 566 lb 78 / 256.7 kg | 234 / 653 lb 106.1 / 296.2 kg | 295 / 738 lb 133.8 / 334.8 kg |
| 290 lb 131.5 kg | 114 / 453 lb 51.7 / 205.5 kg | 176 / 579 lb 79.8 / 262.6 kg | 240 / 668 lb 108.9 / 303 kg | 302 / 756 lb 137 / 342.9 kg |
| 300 lb 136.1 kg | 117 / 464 lb 53.1 / 210.5 kg | 180 / 593 lb 81.6 / 269 kg | 245 / 683 lb 111.1 / 309.8 kg | 309 / 773 lb 140.2 / 350.6 kg |
Women’s Pendlay Row vs Barbell Deadlift Standards
How to read the table: The first number is Pendlay Row; the second is Barbell Deadlift. 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 | 40 / 149 lb 18.1 / 67.6 kg | 63 / 201 lb 28.6 / 91.2 kg | 86 / 240 lb 39 / 108.9 kg | 109 / 275 lb 49.4 / 124.7 kg |
| 110 lb 49.9 kg | 43 / 159 lb 19.5 / 72.1 kg | 67 / 214 lb 30.4 / 97.1 kg | 92 / 256 lb 41.7 / 116.1 kg | 116 / 293 lb 52.6 / 132.9 kg |
| 120 lb 54.4 kg | 46 / 168 lb 20.9 / 76.2 kg | 72 / 227 lb 32.7 / 103 kg | 97 / 271 lb 44 / 122.9 kg | 123 / 310 lb 55.8 / 140.6 kg |
| 130 lb 59 kg | 48 / 177 lb 21.8 / 80.3 kg | 75 / 239 lb 34 / 108.4 kg | 103 / 286 lb 46.7 / 129.7 kg | 130 / 327 lb 59 / 148.3 kg |
| 140 lb 63.5 kg | 51 / 186 lb 23.1 / 84.4 kg | 79 / 251 lb 35.8 / 113.9 kg | 108 / 301 lb 49 / 136.5 kg | 137 / 344 lb 62.1 / 156 kg |
| 150 lb 68 kg | 53 / 195 lb 24 / 88.5 kg | 83 / 263 lb 37.6 / 119.3 kg | 113 / 315 lb 51.3 / 142.9 kg | 143 / 360 lb 64.9 / 163.3 kg |
| 160 lb 72.6 kg | 55 / 204 lb 24.9 / 92.5 kg | 87 / 275 lb 39.5 / 124.7 kg | 118 / 329 lb 53.5 / 149.2 kg | 149 / 376 lb 67.6 / 170.6 kg |
| 170 lb 77.1 kg | 58 / 212 lb 26.3 / 96.2 kg | 90 / 286 lb 40.8 / 129.7 kg | 123 / 342 lb 55.8 / 155.1 kg | 155 / 391 lb 70.3 / 177.4 kg |
| 180 lb 81.6 kg | 60 / 220 lb 27.2 / 99.8 kg | 94 / 297 lb 42.6 / 134.7 kg | 128 / 356 lb 58.1 / 161.5 kg | 161 / 407 lb 73 / 184.6 kg |
| 190 lb 86.2 kg | 62 / 228 lb 28.1 / 103.4 kg | 97 / 308 lb 44 / 139.7 kg | 132 / 369 lb 59.9 / 167.4 kg | 167 / 421 lb 75.7 / 191 kg |
| 200 lb 90.7 kg | 64 / 236 lb 29 / 107 kg | 101 / 319 lb 45.8 / 144.7 kg | 137 / 382 lb 62.1 / 173.3 kg | 173 / 436 lb 78.5 / 197.8 kg |
| 210 lb 95.3 kg | 66 / 244 lb 29.9 / 110.7 kg | 104 / 329 lb 47.2 / 149.2 kg | 141 / 394 lb 64 / 178.7 kg | 179 / 451 lb 81.2 / 204.6 kg |
| 220 lb 99.8 kg | 68 / 252 lb 30.8 / 114.3 kg | 107 / 340 lb 48.5 / 154.2 kg | 146 / 407 lb 66.2 / 184.6 kg | 185 / 465 lb 83.9 / 210.9 kg |
| 230 lb 104.3 kg | 70 / 259 lb 31.8 / 117.5 kg | 110 / 350 lb 49.9 / 158.8 kg | 150 / 419 lb 68 / 190.1 kg | 190 / 479 lb 86.2 / 217.3 kg |
| 240 lb 108.9 kg | 73 / 267 lb 33.1 / 121.1 kg | 114 / 360 lb 51.7 / 163.3 kg | 155 / 431 lb 70.3 / 195.5 kg | 196 / 492 lb 88.9 / 223.2 kg |
How Your Pendlay Row vs Barbell Deadlift 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 Pendlay row strength level
The Pendlay 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 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 row more total barbell weight without requiring strength to increase pound for pound.
3. Find the barbell deadlift strength level
The deadlift data uses lifters ages 18–39. 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 total weight 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 Pendlay row | Adjust Pendlay row targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell deadlift | Adjust barbell deadlift 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 Pendlay Row and Barbell Deadlift 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 deadlift standard is higher; below zero means the Pendlay 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.
114.3 → 210.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the Pendlay row standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the Pendlay row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +189 lb +85.7 kg | +224 lb +101.6 kg | +238 lb +108 kg | +252 lb +114.3 kg |
| 130 lb 59 kg | +199 lb +90.3 kg | +236 lb +107.1 kg | +250 lb +113.4 kg | +266 lb +120.6 kg |
| 140 lb 63.5 kg | +209 lb +94.8 kg | +248 lb +112.5 kg | +263 lb +119.3 kg | +279 lb +126.5 kg |
| 150 lb 68 kg | +219 lb +99.3 kg | +259 lb +117.5 kg | +276 lb +125.2 kg | +292 lb +132.4 kg |
| 160 lb 72.6 kg | +228 lb +103.4 kg | +271 lb +122.9 kg | +288 lb +130.7 kg | +305 lb +138.3 kg |
| 170 lb 77.1 kg | +238 lb +107.9 kg | +283 lb +128.4 kg | +300 lb +136.1 kg | +317 lb +143.8 kg |
| 180 lb 81.6 kg | +247 lb +112.1 kg | +294 lb +133.3 kg | +311 lb +141 kg | +330 lb +149.7 kg |
| 190 lb 86.2 kg | +256 lb +116.1 kg | +304 lb +137.9 kg | +323 lb +146.5 kg | +342 lb +155.1 kg |
| 200 lb 90.7 kg | +265 lb +120.2 kg | +314 lb +142.4 kg | +335 lb +152 kg | +354 lb +160.6 kg |
| 210 lb 95.3 kg | +274 lb +124.3 kg | +325 lb +147.4 kg | +346 lb +157 kg | +365 lb +165.5 kg |
| 220 lb 99.8 kg | +282 lb +127.9 kg | +335 lb +151.9 kg | +356 lb +161.5 kg | +378 lb +171.4 kg |
| 230 lb 104.3 kg | +290 lb +131.5 kg | +345 lb +156.5 kg | +366 lb +166.1 kg | +388 lb +176 kg |
| 240 lb 108.9 kg | +300 lb +136 kg | +356 lb +161.5 kg | +377 lb +171 kg | +400 lb +181.4 kg |
| 250 lb 113.4 kg | +308 lb +139.7 kg | +365 lb +165.5 kg | +388 lb +176 kg | +410 lb +186 kg |
| 260 lb 117.9 kg | +316 lb +143.3 kg | +375 lb +170.1 kg | +398 lb +180.5 kg | +422 lb +191.4 kg |
| 270 lb 122.5 kg | +323 lb +146.6 kg | +384 lb +174.2 kg | +408 lb +185 kg | +432 lb +196 kg |
| 280 lb 127 kg | +332 lb +150.6 kg | +394 lb +178.7 kg | +419 lb +190.1 kg | +443 lb +201 kg |
| 290 lb 131.5 kg | +339 lb +153.8 kg | +403 lb +182.8 kg | +428 lb +194.1 kg | +454 lb +205.9 kg |
| 300 lb 136.1 kg | +347 lb +157.4 kg | +413 lb +187.4 kg | +438 lb +198.7 kg | +464 lb +210.4 kg |
How Women’s Pendlay Row and Barbell Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
75.3 → 134.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the Pendlay row standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the Pendlay row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +109 lb +49.5 kg | +138 lb +62.6 kg | +154 lb +69.9 kg | +166 lb +75.3 kg |
| 110 lb 49.9 kg | +116 lb +52.6 kg | +147 lb +66.7 kg | +164 lb +74.4 kg | +177 lb +80.3 kg |
| 120 lb 54.4 kg | +122 lb +55.3 kg | +155 lb +70.3 kg | +174 lb +78.9 kg | +187 lb +84.8 kg |
| 130 lb 59 kg | +129 lb +58.5 kg | +164 lb +74.4 kg | +183 lb +83 kg | +197 lb +89.3 kg |
| 140 lb 63.5 kg | +135 lb +61.3 kg | +172 lb +78.1 kg | +193 lb +87.5 kg | +207 lb +93.9 kg |
| 150 lb 68 kg | +142 lb +64.5 kg | +180 lb +81.7 kg | +202 lb +91.6 kg | +217 lb +98.4 kg |
| 160 lb 72.6 kg | +149 lb +67.6 kg | +188 lb +85.2 kg | +211 lb +95.7 kg | +227 lb +103 kg |
| 170 lb 77.1 kg | +154 lb +69.9 kg | +196 lb +88.9 kg | +219 lb +99.3 kg | +236 lb +107.1 kg |
| 180 lb 81.6 kg | +160 lb +72.6 kg | +203 lb +92.1 kg | +228 lb +103.4 kg | +246 lb +111.6 kg |
| 190 lb 86.2 kg | +166 lb +75.3 kg | +211 lb +95.7 kg | +237 lb +107.5 kg | +254 lb +115.3 kg |
| 200 lb 90.7 kg | +172 lb +78 kg | +218 lb +98.9 kg | +245 lb +111.2 kg | +263 lb +119.3 kg |
| 210 lb 95.3 kg | +178 lb +80.8 kg | +225 lb +102 kg | +253 lb +114.7 kg | +272 lb +123.4 kg |
| 220 lb 99.8 kg | +184 lb +83.5 kg | +233 lb +105.7 kg | +261 lb +118.4 kg | +280 lb +127 kg |
| 230 lb 104.3 kg | +189 lb +85.7 kg | +240 lb +108.9 kg | +269 lb +122.1 kg | +289 lb +131.1 kg |
| 240 lb 108.9 kg | +194 lb +88 kg | +246 lb +111.6 kg | +276 lb +125.2 kg | +296 lb +134.3 kg |
Pendlay Row and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a strict dead-stop Pendlay row and a conventional barbell deadlift. Use strict canonical Pendlay Row and Barbell Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Reset the bar on the floor before every Pendlay row
Keep the torso fixed near parallel to the floor, begin every rep from a motionless floor reset, pull the bar to the lower chest or upper abdomen, and return it under control. Do not enter a touch-and-go, Yates, conventional bent-over, chest-supported, machine, partial, bounced, or hip-driven row.
Use a conventional barbell deadlift from the floor
Start every rep with the bar motionless on the floor and finish standing with the hips and knees straight. Do not bounce the bar, use touch-and-go reps, hitch it up the thighs, or enter a rack pull, block pull, trap-bar deadlift, Romanian deadlift, machine variation, or equipped result.
Enter one recent Pendlay Row result and one recent Barbell Deadlift result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Pendlay Row — View the individual Pendlay Row standards and next strength-level target.
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- Barbell Bench Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Clean And Jerk — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Clean And Press (Barbell) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Hack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.