Pendlay Row vs Inverted Row Strength Standards
Compare your Pendlay row and inverted row against strength standards for your sex, age range, and bodyweight. Enter one recent result for each exercise to see your strength levels, next target, and which exercise is the priority.
Use each exercise's canonical input: Total barbell weight for Pendlay Row and No external load for Inverted Row. Use a strict Pendlay row from a complete floor reset on every rep; use one continuous set of strict horizontal inverted rows using one unchanged body angle and full range. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Pendlay Row vs Inverted Row Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Pendlay Row vs Inverted Row Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Pendlay Row:63 lb28.6 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Pendlay Row:98 lb44.5 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Pendlay Row:133 lb60.3 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Pendlay Row:168 lb76.2 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 130 lb 59 kg | Pendlay Row:67 lb30.4 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Pendlay Row:103 lb46.7 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Pendlay Row:141 lb64 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Pendlay Row:177 lb80.3 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 140 lb 63.5 kg | Pendlay Row:70 lb31.8 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Pendlay Row:109 lb49.4 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Pendlay Row:148 lb67.1 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Pendlay Row:186 lb84.4 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 150 lb 68 kg | Pendlay Row:73 lb33.1 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Pendlay Row:114 lb51.7 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Pendlay Row:155 lb70.3 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Pendlay Row:195 lb88.5 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 160 lb 72.6 kg | Pendlay Row:77 lb34.9 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Pendlay Row:119 lb54 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Pendlay Row:161 lb73 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Pendlay Row:203 lb92.1 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 170 lb 77.1 kg | Pendlay Row:80 lb36.3 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Pendlay Row:123 lb55.8 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Pendlay Row:168 lb76.2 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Pendlay Row:212 lb96.2 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 180 lb 81.6 kg | Pendlay Row:83 lb37.6 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Pendlay Row:128 lb58.1 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Pendlay Row:175 lb79.4 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Pendlay Row:220 lb99.8 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 190 lb 86.2 kg | Pendlay Row:86 lb39 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Pendlay Row:133 lb60.3 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Pendlay Row:181 lb82.1 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Pendlay Row:228 lb103.4 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 200 lb 90.7 kg | Pendlay Row:89 lb40.4 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Pendlay Row:138 lb62.6 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Pendlay Row:187 lb84.8 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Pendlay Row:236 lb107 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 210 lb 95.3 kg | Pendlay Row:92 lb41.7 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Pendlay Row:142 lb64.4 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Pendlay Row:193 lb87.5 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Pendlay Row:244 lb110.7 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 220 lb 99.8 kg | Pendlay Row:95 lb43.1 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Pendlay Row:147 lb66.7 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Pendlay Row:200 lb90.7 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Pendlay Row:251 lb113.9 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 230 lb 104.3 kg | Pendlay Row:98 lb44.5 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Pendlay Row:151 lb68.5 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Pendlay Row:206 lb93.4 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Pendlay Row:259 lb117.5 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 240 lb 108.9 kg | Pendlay Row:100 lb45.4 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Pendlay Row:155 lb70.3 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Pendlay Row:212 lb96.2 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Pendlay Row:266 lb120.7 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 250 lb 113.4 kg | Pendlay Row:103 lb46.7 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Pendlay Row:160 lb72.6 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Pendlay Row:217 lb98.4 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Pendlay Row:274 lb124.3 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 260 lb 117.9 kg | Pendlay Row:106 lb48.1 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Pendlay Row:164 lb74.4 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Pendlay Row:223 lb101.2 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Pendlay Row:281 lb127.5 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 270 lb 122.5 kg | Pendlay Row:109 lb49.4 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Pendlay Row:168 lb76.2 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Pendlay Row:229 lb103.9 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Pendlay Row:288 lb130.6 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 280 lb 127 kg | Pendlay Row:111 lb50.3 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Pendlay Row:172 lb78 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Pendlay Row:234 lb106.1 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Pendlay Row:295 lb133.8 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 290 lb 131.5 kg | Pendlay Row:114 lb51.7 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Pendlay Row:176 lb79.8 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Pendlay Row:240 lb108.9 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Pendlay Row:302 lb137 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 300 lb 136.1 kg | Pendlay Row:117 lb53.1 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Pendlay Row:180 lb81.6 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Pendlay Row:245 lb111.1 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Pendlay Row:309 lb140.2 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
Women’s Pendlay Row vs Inverted Row Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Pendlay Row:40 lb18.1 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pendlay Row:63 lb28.6 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Pendlay Row:86 lb39 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Pendlay Row:109 lb49.4 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 110 lb 49.9 kg | Pendlay Row:43 lb19.5 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pendlay Row:67 lb30.4 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Pendlay Row:92 lb41.7 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Pendlay Row:116 lb52.6 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 120 lb 54.4 kg | Pendlay Row:46 lb20.9 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pendlay Row:72 lb32.7 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Pendlay Row:97 lb44 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Pendlay Row:123 lb55.8 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 130 lb 59 kg | Pendlay Row:48 lb21.8 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pendlay Row:75 lb34 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Pendlay Row:103 lb46.7 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Pendlay Row:130 lb59 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 140 lb 63.5 kg | Pendlay Row:51 lb23.1 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pendlay Row:79 lb35.8 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Pendlay Row:108 lb49 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Pendlay Row:137 lb62.1 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 150 lb 68 kg | Pendlay Row:53 lb24 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pendlay Row:83 lb37.6 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Pendlay Row:113 lb51.3 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Pendlay Row:143 lb64.9 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 160 lb 72.6 kg | Pendlay Row:55 lb24.9 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pendlay Row:87 lb39.5 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Pendlay Row:118 lb53.5 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Pendlay Row:149 lb67.6 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 170 lb 77.1 kg | Pendlay Row:58 lb26.3 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pendlay Row:90 lb40.8 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Pendlay Row:123 lb55.8 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Pendlay Row:155 lb70.3 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 180 lb 81.6 kg | Pendlay Row:60 lb27.2 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pendlay Row:94 lb42.6 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Pendlay Row:128 lb58.1 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Pendlay Row:161 lb73 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 190 lb 86.2 kg | Pendlay Row:62 lb28.1 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pendlay Row:97 lb44 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Pendlay Row:132 lb59.9 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Pendlay Row:167 lb75.7 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 200 lb 90.7 kg | Pendlay Row:64 lb29 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pendlay Row:101 lb45.8 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Pendlay Row:137 lb62.1 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Pendlay Row:173 lb78.5 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 210 lb 95.3 kg | Pendlay Row:66 lb29.9 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pendlay Row:104 lb47.2 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Pendlay Row:141 lb64 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Pendlay Row:179 lb81.2 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 220 lb 99.8 kg | Pendlay Row:68 lb30.8 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pendlay Row:107 lb48.5 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Pendlay Row:146 lb66.2 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Pendlay Row:185 lb83.9 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 230 lb 104.3 kg | Pendlay Row:70 lb31.8 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pendlay Row:110 lb49.9 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Pendlay Row:150 lb68 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Pendlay Row:190 lb86.2 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 240 lb 108.9 kg | Pendlay Row:73 lb33.1 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pendlay Row:114 lb51.7 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Pendlay Row:155 lb70.3 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Pendlay Row:196 lb88.9 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
How Your Pendlay Row vs Inverted Row Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
1. Estimate the weight-based result
For Pendlay Row, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- 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.
2. Rate the Pendlay Row result
The Pendlay row standards use the exercise-specific targets from the individual tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
3. Rate the Inverted Row result
The canonical thresholds vary by sex and age range; repetition results remain separate from estimated cable-stack weight. The calculator uses strict bodyweight repetitions in one continuous set at one unchanged body angle and does not convert the repetitions into an estimated weight.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the Pendlay row | Adjust Pendlay row targets to exact bodyweight with the two-thirds rule. Measurement: estimated one-rep max. |
| Rate the inverted row | Rate strict continuous inverted-row repetitions without converting them into weight. Measurement: Strict inverted-row reps. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Pendlay Row and Inverted Row Standards Differ
What the men’s standards show:
Elite weight targets from 120 to 300 lb bodyweight.
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Pendlay Row and Inverted Row Standards Differ
What the women’s standards show:
Elite weight targets from 100 to 240 lb bodyweight.
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Pendlay Row and Inverted Row Exercises Used by This Calculator
This calculator uses a strict dead-stop Pendlay row and a strict inverted row. Use strict canonical Pendlay Row and Inverted 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.
Count one continuous strict set at one body angle
Keep a straight body from shoulders through ankles with heels down and torso relatively horizontal. Move from full elbow extension to clear chest-to-bar or chest-to-rings height and lower under control. Do not add weight or count bent-knee, elevated-torso, foot-assisted, kipped, hip-thrusted, bounced, partial, or changed-angle repetitions.
Enter one recent Pendlay Row result and one recent Inverted Row result
Use each exercise’s canonical input: Total barbell weight for Pendlay Row and No external load for Inverted Row.
Related Tools
- Pendlay Row — View the individual Pendlay Row standards and next strength-level target.
- Inverted Row Strength Standards — View the individual Inverted Row standards and next strength-level target.
- 90-Degree Handstand Push-Ups Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Arch Body Hold Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Archer Pull Ups Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Around-the-World Pull-Ups Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.