Pendlay Row vs Chest Supported Row Strength Standards
Compare your Pendlay 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 working weight 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 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.
Pendlay Row vs Chest Supported Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Pendlay 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 Pendlay 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 Pendlay 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 Pendlay Row vs Chest Supported Row Standards
How to read the table: The first number is Pendlay 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 | 63 / 77 lb 28.6 / 34.9 kg | 98 / 104 lb 44.5 / 47.2 kg | 133 / 140 lb 60.3 / 63.5 kg | 168 / 179 lb 76.2 / 81.2 kg |
| 130 lb 59 kg | 67 / 82 lb 30.4 / 37.2 kg | 103 / 109 lb 46.7 / 49.4 kg | 141 / 148 lb 64 / 67.1 kg | 177 / 189 lb 80.3 / 85.7 kg |
| 140 lb 63.5 kg | 70 / 86 lb 31.8 / 39 kg | 109 / 115 lb 49.4 / 52.2 kg | 148 / 155 lb 67.1 / 70.3 kg | 186 / 198 lb 84.4 / 89.8 kg |
| 150 lb 68 kg | 73 / 90 lb 33.1 / 40.8 kg | 114 / 120 lb 51.7 / 54.4 kg | 155 / 162 lb 70.3 / 73.5 kg | 195 / 208 lb 88.5 / 94.3 kg |
| 160 lb 72.6 kg | 77 / 94 lb 34.9 / 42.6 kg | 119 / 126 lb 54 / 57.2 kg | 161 / 169 lb 73 / 76.7 kg | 203 / 217 lb 92.1 / 98.4 kg |
| 170 lb 77.1 kg | 80 / 97 lb 36.3 / 44 kg | 123 / 131 lb 55.8 / 59.4 kg | 168 / 176 lb 76.2 / 79.8 kg | 212 / 226 lb 96.2 / 102.5 kg |
| 180 lb 81.6 kg | 83 / 101 lb 37.6 / 45.8 kg | 128 / 136 lb 58.1 / 61.7 kg | 175 / 183 lb 79.4 / 83 kg | 220 / 234 lb 99.8 / 106.1 kg |
| 190 lb 86.2 kg | 86 / 105 lb 39 / 47.6 kg | 133 / 141 lb 60.3 / 64 kg | 181 / 190 lb 82.1 / 86.2 kg | 228 / 243 lb 103.4 / 110.2 kg |
| 200 lb 90.7 kg | 89 / 109 lb 40.4 / 49.4 kg | 138 / 146 lb 62.6 / 66.2 kg | 187 / 197 lb 84.8 / 89.4 kg | 236 / 251 lb 107 / 113.9 kg |
| 210 lb 95.3 kg | 92 / 112 lb 41.7 / 50.8 kg | 142 / 151 lb 64.4 / 68.5 kg | 193 / 203 lb 87.5 / 92.1 kg | 244 / 260 lb 110.7 / 117.9 kg |
| 220 lb 99.8 kg | 95 / 116 lb 43.1 / 52.6 kg | 147 / 155 lb 66.7 / 70.3 kg | 200 / 210 lb 90.7 / 95.3 kg | 251 / 268 lb 113.9 / 121.6 kg |
| 230 lb 104.3 kg | 98 / 119 lb 44.5 / 54 kg | 151 / 160 lb 68.5 / 72.6 kg | 206 / 216 lb 93.4 / 98 kg | 259 / 276 lb 117.5 / 125.2 kg |
| 240 lb 108.9 kg | 100 / 123 lb 45.4 / 55.8 kg | 155 / 165 lb 70.3 / 74.8 kg | 212 / 222 lb 96.2 / 100.7 kg | 266 / 284 lb 120.7 / 128.8 kg |
| 250 lb 113.4 kg | 103 / 126 lb 46.7 / 57.2 kg | 160 / 169 lb 72.6 / 76.7 kg | 217 / 228 lb 98.4 / 103.4 kg | 274 / 292 lb 124.3 / 132.4 kg |
| 260 lb 117.9 kg | 106 / 129 lb 48.1 / 58.5 kg | 164 / 174 lb 74.4 / 78.9 kg | 223 / 234 lb 101.2 / 106.1 kg | 281 / 300 lb 127.5 / 136.1 kg |
| 270 lb 122.5 kg | 109 / 133 lb 49.4 / 60.3 kg | 168 / 178 lb 76.2 / 80.7 kg | 229 / 240 lb 103.9 / 108.9 kg | 288 / 307 lb 130.6 / 139.3 kg |
| 280 lb 127 kg | 111 / 136 lb 50.3 / 61.7 kg | 172 / 183 lb 78 / 83 kg | 234 / 246 lb 106.1 / 111.6 kg | 295 / 315 lb 133.8 / 142.9 kg |
| 290 lb 131.5 kg | 114 / 139 lb 51.7 / 63 kg | 176 / 187 lb 79.8 / 84.8 kg | 240 / 252 lb 108.9 / 114.3 kg | 302 / 322 lb 137 / 146.1 kg |
| 300 lb 136.1 kg | 117 / 142 lb 53.1 / 64.4 kg | 180 / 191 lb 81.6 / 86.6 kg | 245 / 258 lb 111.1 / 117 kg | 309 / 329 lb 140.2 / 149.2 kg |
Women’s Pendlay Row vs Chest Supported Row Standards
How to read the table: The first number is Pendlay 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 | 40 / 53 lb 18.1 / 24 kg | 63 / 72 lb 28.6 / 32.7 kg | 86 / 98 lb 39 / 44.5 kg | 109 / 124 lb 49.4 / 56.2 kg |
| 110 lb 49.9 kg | 43 / 56 lb 19.5 / 25.4 kg | 67 / 77 lb 30.4 / 34.9 kg | 92 / 104 lb 41.7 / 47.2 kg | 116 / 132 lb 52.6 / 59.9 kg |
| 120 lb 54.4 kg | 46 / 59 lb 20.9 / 26.8 kg | 72 / 82 lb 32.7 / 37.2 kg | 97 / 110 lb 44 / 49.9 kg | 123 / 140 lb 55.8 / 63.5 kg |
| 130 lb 59 kg | 48 / 63 lb 21.8 / 28.6 kg | 75 / 86 lb 34 / 39 kg | 103 / 116 lb 46.7 / 52.6 kg | 130 / 147 lb 59 / 66.7 kg |
| 140 lb 63.5 kg | 51 / 66 lb 23.1 / 29.9 kg | 79 / 91 lb 35.8 / 41.3 kg | 108 / 122 lb 49 / 55.3 kg | 137 / 155 lb 62.1 / 70.3 kg |
| 150 lb 68 kg | 53 / 69 lb 24 / 31.3 kg | 83 / 95 lb 37.6 / 43.1 kg | 113 / 128 lb 51.3 / 58.1 kg | 143 / 162 lb 64.9 / 73.5 kg |
| 160 lb 72.6 kg | 55 / 72 lb 24.9 / 32.7 kg | 87 / 99 lb 39.5 / 44.9 kg | 118 / 134 lb 53.5 / 60.8 kg | 149 / 169 lb 67.6 / 76.7 kg |
| 170 lb 77.1 kg | 58 / 75 lb 26.3 / 34 kg | 90 / 103 lb 40.8 / 46.7 kg | 123 / 139 lb 55.8 / 63 kg | 155 / 176 lb 70.3 / 79.8 kg |
| 180 lb 81.6 kg | 60 / 78 lb 27.2 / 35.4 kg | 94 / 107 lb 42.6 / 48.5 kg | 128 / 145 lb 58.1 / 65.8 kg | 161 / 183 lb 73 / 83 kg |
| 190 lb 86.2 kg | 62 / 81 lb 28.1 / 36.7 kg | 97 / 111 lb 44 / 50.3 kg | 132 / 150 lb 59.9 / 68 kg | 167 / 190 lb 75.7 / 86.2 kg |
| 200 lb 90.7 kg | 64 / 84 lb 29 / 38.1 kg | 101 / 115 lb 45.8 / 52.2 kg | 137 / 155 lb 62.1 / 70.3 kg | 173 / 196 lb 78.5 / 88.9 kg |
| 210 lb 95.3 kg | 66 / 86 lb 29.9 / 39 kg | 104 / 119 lb 47.2 / 54 kg | 141 / 160 lb 64 / 72.6 kg | 179 / 203 lb 81.2 / 92.1 kg |
| 220 lb 99.8 kg | 68 / 89 lb 30.8 / 40.4 kg | 107 / 123 lb 48.5 / 55.8 kg | 146 / 165 lb 66.2 / 74.8 kg | 185 / 209 lb 83.9 / 94.8 kg |
| 230 lb 104.3 kg | 70 / 92 lb 31.8 / 41.7 kg | 110 / 126 lb 49.9 / 57.2 kg | 150 / 170 lb 68 / 77.1 kg | 190 / 215 lb 86.2 / 97.5 kg |
| 240 lb 108.9 kg | 73 / 94 lb 33.1 / 42.6 kg | 114 / 130 lb 51.7 / 59 kg | 155 / 175 lb 70.3 / 79.4 kg | 196 / 222 lb 88.9 / 100.7 kg |
How Your Pendlay 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 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 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 Pendlay row | Adjust Pendlay 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 Pendlay 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 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.
5 → 9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the chest supported row standard minus the Pendlay row standard. A plus sign means the chest supported row standard is higher. A minus sign means the Pendlay row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +14 lb +6.3 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +11 lb +5 kg |
| 130 lb 59 kg | +15 lb +6.8 kg | +6 lb +2.7 kg | +7 lb +3.1 kg | +12 lb +5.4 kg |
| 140 lb 63.5 kg | +16 lb +7.2 kg | +6 lb +2.8 kg | +7 lb +3.2 kg | +12 lb +5.4 kg |
| 150 lb 68 kg | +17 lb +7.7 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +13 lb +5.8 kg |
| 160 lb 72.6 kg | +17 lb +7.7 kg | +7 lb +3.2 kg | +8 lb +3.7 kg | +14 lb +6.3 kg |
| 170 lb 77.1 kg | +17 lb +7.7 kg | +8 lb +3.6 kg | +8 lb +3.6 kg | +14 lb +6.3 kg |
| 180 lb 81.6 kg | +18 lb +8.2 kg | +8 lb +3.6 kg | +8 lb +3.6 kg | +14 lb +6.3 kg |
| 190 lb 86.2 kg | +19 lb +8.6 kg | +8 lb +3.7 kg | +9 lb +4.1 kg | +15 lb +6.8 kg |
| 200 lb 90.7 kg | +20 lb +9 kg | +8 lb +3.6 kg | +10 lb +4.6 kg | +15 lb +6.9 kg |
| 210 lb 95.3 kg | +20 lb +9.1 kg | +9 lb +4.1 kg | +10 lb +4.6 kg | +16 lb +7.2 kg |
| 220 lb 99.8 kg | +21 lb +9.5 kg | +8 lb +3.6 kg | +10 lb +4.6 kg | +17 lb +7.7 kg |
| 230 lb 104.3 kg | +21 lb +9.5 kg | +9 lb +4.1 kg | +10 lb +4.6 kg | +17 lb +7.7 kg |
| 240 lb 108.9 kg | +23 lb +10.4 kg | +10 lb +4.5 kg | +10 lb +4.5 kg | +18 lb +8.1 kg |
| 250 lb 113.4 kg | +23 lb +10.5 kg | +9 lb +4.1 kg | +11 lb +5 kg | +18 lb +8.1 kg |
| 260 lb 117.9 kg | +23 lb +10.4 kg | +10 lb +4.5 kg | +11 lb +4.9 kg | +19 lb +8.6 kg |
| 270 lb 122.5 kg | +24 lb +10.9 kg | +10 lb +4.5 kg | +11 lb +5 kg | +19 lb +8.7 kg |
| 280 lb 127 kg | +25 lb +11.4 kg | +11 lb +5 kg | +12 lb +5.5 kg | +20 lb +9.1 kg |
| 290 lb 131.5 kg | +25 lb +11.3 kg | +11 lb +5 kg | +12 lb +5.4 kg | +20 lb +9.1 kg |
| 300 lb 136.1 kg | +25 lb +11.3 kg | +11 lb +5 kg | +13 lb +5.9 kg | +20 lb +9 kg |
How Women’s Pendlay 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.
6.8 → 11.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the chest supported row standard minus the Pendlay row standard. A plus sign means the chest supported row standard is higher. A minus sign means the Pendlay row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +13 lb +5.9 kg | +9 lb +4.1 kg | +12 lb +5.5 kg | +15 lb +6.8 kg |
| 110 lb 49.9 kg | +13 lb +5.9 kg | +10 lb +4.5 kg | +12 lb +5.5 kg | +16 lb +7.3 kg |
| 120 lb 54.4 kg | +13 lb +5.9 kg | +10 lb +4.5 kg | +13 lb +5.9 kg | +17 lb +7.7 kg |
| 130 lb 59 kg | +15 lb +6.8 kg | +11 lb +5 kg | +13 lb +5.9 kg | +17 lb +7.7 kg |
| 140 lb 63.5 kg | +15 lb +6.8 kg | +12 lb +5.5 kg | +14 lb +6.3 kg | +18 lb +8.2 kg |
| 150 lb 68 kg | +16 lb +7.3 kg | +12 lb +5.5 kg | +15 lb +6.8 kg | +19 lb +8.6 kg |
| 160 lb 72.6 kg | +17 lb +7.8 kg | +12 lb +5.4 kg | +16 lb +7.3 kg | +20 lb +9.1 kg |
| 170 lb 77.1 kg | +17 lb +7.7 kg | +13 lb +5.9 kg | +16 lb +7.2 kg | +21 lb +9.5 kg |
| 180 lb 81.6 kg | +18 lb +8.2 kg | +13 lb +5.9 kg | +17 lb +7.7 kg | +22 lb +10 kg |
| 190 lb 86.2 kg | +19 lb +8.6 kg | +14 lb +6.3 kg | +18 lb +8.1 kg | +23 lb +10.5 kg |
| 200 lb 90.7 kg | +20 lb +9.1 kg | +14 lb +6.4 kg | +18 lb +8.2 kg | +23 lb +10.4 kg |
| 210 lb 95.3 kg | +20 lb +9.1 kg | +15 lb +6.8 kg | +19 lb +8.6 kg | +24 lb +10.9 kg |
| 220 lb 99.8 kg | +21 lb +9.6 kg | +16 lb +7.3 kg | +19 lb +8.6 kg | +24 lb +10.9 kg |
| 230 lb 104.3 kg | +22 lb +9.9 kg | +16 lb +7.3 kg | +20 lb +9.1 kg | +25 lb +11.3 kg |
| 240 lb 108.9 kg | +21 lb +9.5 kg | +16 lb +7.3 kg | +20 lb +9.1 kg | +26 lb +11.8 kg |
Pendlay Row and Chest Supported Row Exercises Used by This Calculator
This calculator uses a strict dead-stop Pendlay row and a bilateral chest-supported machine row. Use strict canonical Pendlay Row and Chest Supported Row 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.
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 Pendlay Row result and one recent Chest Supported Row result
Enter the canonical working weight 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.
- Chest Supported Row — View the individual Chest Supported Row 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 Seal Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bent Over Two Arm Long Bar Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable High Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.