Pendlay Row vs Landmine Row Strength Standards
Compare your Pendlay row and landmine 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 strict two-arm landmine row using the same anchored bar, handle, torso position, and full range. 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 Landmine Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Pendlay row and landmine 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 landmine 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 / Landmine 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 Landmine Row Standards
How to read the table: The first number is Pendlay Row; the second is Landmine 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 / 112 lb 44.5 / 50.8 kg | 133 / 151 lb 60.3 / 68.5 kg | 168 / 190 lb 76.2 / 86.2 kg |
| 130 lb 59 kg | 67 / 82 lb 30.4 / 37.2 kg | 103 / 118 lb 46.7 / 53.5 kg | 141 / 159 lb 64 / 72.1 kg | 177 / 200 lb 80.3 / 90.7 kg |
| 140 lb 63.5 kg | 70 / 86 lb 31.8 / 39 kg | 109 / 124 lb 49.4 / 56.2 kg | 148 / 167 lb 67.1 / 75.7 kg | 186 / 210 lb 84.4 / 95.3 kg |
| 150 lb 68 kg | 73 / 90 lb 33.1 / 40.8 kg | 114 / 130 lb 51.7 / 59 kg | 155 / 175 lb 70.3 / 79.4 kg | 195 / 220 lb 88.5 / 99.8 kg |
| 160 lb 72.6 kg | 77 / 94 lb 34.9 / 42.6 kg | 119 / 136 lb 54 / 61.7 kg | 161 / 183 lb 73 / 83 kg | 203 / 230 lb 92.1 / 104.3 kg |
| 170 lb 77.1 kg | 80 / 97 lb 36.3 / 44 kg | 123 / 141 lb 55.8 / 64 kg | 168 / 190 lb 76.2 / 86.2 kg | 212 / 240 lb 96.2 / 108.9 kg |
| 180 lb 81.6 kg | 83 / 101 lb 37.6 / 45.8 kg | 128 / 147 lb 58.1 / 66.7 kg | 175 / 198 lb 79.4 / 89.8 kg | 220 / 249 lb 99.8 / 112.9 kg |
| 190 lb 86.2 kg | 86 / 105 lb 39 / 47.6 kg | 133 / 152 lb 60.3 / 68.9 kg | 181 / 205 lb 82.1 / 93 kg | 228 / 258 lb 103.4 / 117 kg |
| 200 lb 90.7 kg | 89 / 109 lb 40.4 / 49.4 kg | 138 / 157 lb 62.6 / 71.2 kg | 187 / 212 lb 84.8 / 96.2 kg | 236 / 267 lb 107 / 121.1 kg |
| 210 lb 95.3 kg | 92 / 112 lb 41.7 / 50.8 kg | 142 / 162 lb 64.4 / 73.5 kg | 193 / 219 lb 87.5 / 99.3 kg | 244 / 276 lb 110.7 / 125.2 kg |
| 220 lb 99.8 kg | 95 / 116 lb 43.1 / 52.6 kg | 147 / 168 lb 66.7 / 76.2 kg | 200 / 226 lb 90.7 / 102.5 kg | 251 / 284 lb 113.9 / 128.8 kg |
| 230 lb 104.3 kg | 98 / 119 lb 44.5 / 54 kg | 151 / 173 lb 68.5 / 78.5 kg | 206 / 233 lb 93.4 / 105.7 kg | 259 / 293 lb 117.5 / 132.9 kg |
| 240 lb 108.9 kg | 100 / 123 lb 45.4 / 55.8 kg | 155 / 178 lb 70.3 / 80.7 kg | 212 / 240 lb 96.2 / 108.9 kg | 266 / 301 lb 120.7 / 136.5 kg |
| 250 lb 113.4 kg | 103 / 126 lb 46.7 / 57.2 kg | 160 / 183 lb 72.6 / 83 kg | 217 / 246 lb 98.4 / 111.6 kg | 274 / 310 lb 124.3 / 140.6 kg |
| 260 lb 117.9 kg | 106 / 129 lb 48.1 / 58.5 kg | 164 / 187 lb 74.4 / 84.8 kg | 223 / 253 lb 101.2 / 114.8 kg | 281 / 318 lb 127.5 / 144.2 kg |
| 270 lb 122.5 kg | 109 / 133 lb 49.4 / 60.3 kg | 168 / 192 lb 76.2 / 87.1 kg | 229 / 259 lb 103.9 / 117.5 kg | 288 / 326 lb 130.6 / 147.9 kg |
| 280 lb 127 kg | 111 / 136 lb 50.3 / 61.7 kg | 172 / 197 lb 78 / 89.4 kg | 234 / 265 lb 106.1 / 120.2 kg | 295 / 334 lb 133.8 / 151.5 kg |
| 290 lb 131.5 kg | 114 / 139 lb 51.7 / 63 kg | 176 / 201 lb 79.8 / 91.2 kg | 240 / 272 lb 108.9 / 123.4 kg | 302 / 342 lb 137 / 155.1 kg |
| 300 lb 136.1 kg | 117 / 142 lb 53.1 / 64.4 kg | 180 / 206 lb 81.6 / 93.4 kg | 245 / 278 lb 111.1 / 126.1 kg | 309 / 350 lb 140.2 / 158.8 kg |
Women’s Pendlay Row vs Landmine Row Standards
How to read the table: The first number is Pendlay Row; the second is Landmine 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 / 43 lb 18.1 / 19.5 kg | 63 / 66 lb 28.6 / 29.9 kg | 86 / 92 lb 39 / 41.7 kg | 109 / 118 lb 49.4 / 53.5 kg |
| 110 lb 49.9 kg | 43 / 46 lb 19.5 / 20.9 kg | 67 / 71 lb 30.4 / 32.2 kg | 92 / 98 lb 41.7 / 44.5 kg | 116 / 126 lb 52.6 / 57.2 kg |
| 120 lb 54.4 kg | 46 / 49 lb 20.9 / 22.2 kg | 72 / 75 lb 32.7 / 34 kg | 97 / 103 lb 44 / 46.7 kg | 123 / 134 lb 55.8 / 60.8 kg |
| 130 lb 59 kg | 48 / 52 lb 21.8 / 23.6 kg | 75 / 79 lb 34 / 35.8 kg | 103 / 109 lb 46.7 / 49.4 kg | 130 / 141 lb 59 / 64 kg |
| 140 lb 63.5 kg | 51 / 54 lb 23.1 / 24.5 kg | 79 / 83 lb 35.8 / 37.6 kg | 108 / 115 lb 49 / 52.2 kg | 137 / 148 lb 62.1 / 67.1 kg |
| 150 lb 68 kg | 53 / 57 lb 24 / 25.9 kg | 83 / 87 lb 37.6 / 39.5 kg | 113 / 120 lb 51.3 / 54.4 kg | 143 / 155 lb 64.9 / 70.3 kg |
| 160 lb 72.6 kg | 55 / 60 lb 24.9 / 27.2 kg | 87 / 91 lb 39.5 / 41.3 kg | 118 / 125 lb 53.5 / 56.7 kg | 149 / 162 lb 67.6 / 73.5 kg |
| 170 lb 77.1 kg | 58 / 62 lb 26.3 / 28.1 kg | 90 / 95 lb 40.8 / 43.1 kg | 123 / 130 lb 55.8 / 59 kg | 155 / 168 lb 70.3 / 76.2 kg |
| 180 lb 81.6 kg | 60 / 64 lb 27.2 / 29 kg | 94 / 98 lb 42.6 / 44.5 kg | 128 / 136 lb 58.1 / 61.7 kg | 161 / 175 lb 73 / 79.4 kg |
| 190 lb 86.2 kg | 62 / 67 lb 28.1 / 30.4 kg | 97 / 102 lb 44 / 46.3 kg | 132 / 140 lb 59.9 / 63.5 kg | 167 / 181 lb 75.7 / 82.1 kg |
| 200 lb 90.7 kg | 64 / 69 lb 29 / 31.3 kg | 101 / 105 lb 45.8 / 47.6 kg | 137 / 145 lb 62.1 / 65.8 kg | 173 / 188 lb 78.5 / 85.3 kg |
| 210 lb 95.3 kg | 66 / 71 lb 29.9 / 32.2 kg | 104 / 109 lb 47.2 / 49.4 kg | 141 / 150 lb 64 / 68 kg | 179 / 194 lb 81.2 / 88 kg |
| 220 lb 99.8 kg | 68 / 74 lb 30.8 / 33.6 kg | 107 / 112 lb 48.5 / 50.8 kg | 146 / 155 lb 66.2 / 70.3 kg | 185 / 200 lb 83.9 / 90.7 kg |
| 230 lb 104.3 kg | 70 / 76 lb 31.8 / 34.5 kg | 110 / 116 lb 49.9 / 52.6 kg | 150 / 160 lb 68 / 72.6 kg | 190 / 206 lb 86.2 / 93.4 kg |
| 240 lb 108.9 kg | 73 / 78 lb 33.1 / 35.4 kg | 114 / 119 lb 51.7 / 54 kg | 155 / 164 lb 70.3 / 74.4 kg | 196 / 212 lb 88.9 / 96.2 kg |
How Your Pendlay Row vs Landmine 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 landmine row strength level
The standards use the sex-specific strength levels from the individual Landmine 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 row more free-end landmine load 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 landmine row | Adjust free-end-load landmine row 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 Landmine 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 landmine 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.
10 → 18.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the landmine row standard minus the Pendlay row standard. A plus sign means the landmine 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 | +14 lb +6.3 kg | +18 lb +8.2 kg | +22 lb +10 kg |
| 130 lb 59 kg | +15 lb +6.8 kg | +15 lb +6.8 kg | +18 lb +8.1 kg | +23 lb +10.4 kg |
| 140 lb 63.5 kg | +16 lb +7.2 kg | +15 lb +6.8 kg | +19 lb +8.6 kg | +24 lb +10.9 kg |
| 150 lb 68 kg | +17 lb +7.7 kg | +16 lb +7.3 kg | +20 lb +9.1 kg | +25 lb +11.3 kg |
| 160 lb 72.6 kg | +17 lb +7.7 kg | +17 lb +7.7 kg | +22 lb +10 kg | +27 lb +12.2 kg |
| 170 lb 77.1 kg | +17 lb +7.7 kg | +18 lb +8.2 kg | +22 lb +10 kg | +28 lb +12.7 kg |
| 180 lb 81.6 kg | +18 lb +8.2 kg | +19 lb +8.6 kg | +23 lb +10.4 kg | +29 lb +13.1 kg |
| 190 lb 86.2 kg | +19 lb +8.6 kg | +19 lb +8.6 kg | +24 lb +10.9 kg | +30 lb +13.6 kg |
| 200 lb 90.7 kg | +20 lb +9 kg | +19 lb +8.6 kg | +25 lb +11.4 kg | +31 lb +14.1 kg |
| 210 lb 95.3 kg | +20 lb +9.1 kg | +20 lb +9.1 kg | +26 lb +11.8 kg | +32 lb +14.5 kg |
| 220 lb 99.8 kg | +21 lb +9.5 kg | +21 lb +9.5 kg | +26 lb +11.8 kg | +33 lb +14.9 kg |
| 230 lb 104.3 kg | +21 lb +9.5 kg | +22 lb +10 kg | +27 lb +12.3 kg | +34 lb +15.4 kg |
| 240 lb 108.9 kg | +23 lb +10.4 kg | +23 lb +10.4 kg | +28 lb +12.7 kg | +35 lb +15.8 kg |
| 250 lb 113.4 kg | +23 lb +10.5 kg | +23 lb +10.4 kg | +29 lb +13.2 kg | +36 lb +16.3 kg |
| 260 lb 117.9 kg | +23 lb +10.4 kg | +23 lb +10.4 kg | +30 lb +13.6 kg | +37 lb +16.7 kg |
| 270 lb 122.5 kg | +24 lb +10.9 kg | +24 lb +10.9 kg | +30 lb +13.6 kg | +38 lb +17.3 kg |
| 280 lb 127 kg | +25 lb +11.4 kg | +25 lb +11.4 kg | +31 lb +14.1 kg | +39 lb +17.7 kg |
| 290 lb 131.5 kg | +25 lb +11.3 kg | +25 lb +11.4 kg | +32 lb +14.5 kg | +40 lb +18.1 kg |
| 300 lb 136.1 kg | +25 lb +11.3 kg | +26 lb +11.8 kg | +33 lb +15 kg | +41 lb +18.6 kg |
How Women’s Pendlay Row and Landmine Row Standards Differ
What the women’s data shows:
The Pendlay row and landmine row standards are within 3 lb at 100 lb, 110 lb, 120 lb, and 140 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
4.1 → 7.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the landmine row standard minus the Pendlay row standard. A plus sign means the landmine row standard is higher. A minus sign means the Pendlay row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +3 lb +1.4 kg | +3 lb +1.3 kg | +6 lb +2.7 kg | +9 lb +4.1 kg |
| 110 lb 49.9 kg | +3 lb +1.4 kg | +4 lb +1.8 kg | +6 lb +2.8 kg | +10 lb +4.6 kg |
| 120 lb 54.4 kg | +3 lb +1.3 kg | +3 lb +1.3 kg | +6 lb +2.7 kg | +11 lb +5 kg |
| 130 lb 59 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +6 lb +2.7 kg | +11 lb +5 kg |
| 140 lb 63.5 kg | +3 lb +1.4 kg | +4 lb +1.8 kg | +7 lb +3.2 kg | +11 lb +5 kg |
| 150 lb 68 kg | +4 lb +1.9 kg | +4 lb +1.9 kg | +7 lb +3.1 kg | +12 lb +5.4 kg |
| 160 lb 72.6 kg | +5 lb +2.3 kg | +4 lb +1.8 kg | +7 lb +3.2 kg | +13 lb +5.9 kg |
| 170 lb 77.1 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +7 lb +3.2 kg | +13 lb +5.9 kg |
| 180 lb 81.6 kg | +4 lb +1.8 kg | +4 lb +1.9 kg | +8 lb +3.6 kg | +14 lb +6.4 kg |
| 190 lb 86.2 kg | +5 lb +2.3 kg | +5 lb +2.3 kg | +8 lb +3.6 kg | +14 lb +6.4 kg |
| 200 lb 90.7 kg | +5 lb +2.3 kg | +4 lb +1.8 kg | +8 lb +3.7 kg | +15 lb +6.8 kg |
| 210 lb 95.3 kg | +5 lb +2.3 kg | +5 lb +2.2 kg | +9 lb +4 kg | +15 lb +6.8 kg |
| 220 lb 99.8 kg | +6 lb +2.8 kg | +5 lb +2.3 kg | +9 lb +4.1 kg | +15 lb +6.8 kg |
| 230 lb 104.3 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +10 lb +4.6 kg | +16 lb +7.2 kg |
| 240 lb 108.9 kg | +5 lb +2.3 kg | +5 lb +2.3 kg | +9 lb +4.1 kg | +16 lb +7.3 kg |
Pendlay Row and Landmine Row Exercises Used by This Calculator
This calculator uses a strict dead-stop Pendlay row and a strict two-arm landmine row. Use strict canonical Pendlay Row and Landmine 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.
Enter only the total load on the landmine’s free end
Anchor one end of the bar and enter the total weight loaded on the free end, not per-side or full-bar system weight. Keep the same handle, hinge or support, row to a clear top range, and lower under control. Do not count one-arm, chest-supported T-bar, bent-over, Yates, machine, partial, hip-driven, or assisted reps.
Enter one recent Pendlay Row result and one recent Landmine 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.
- Landmine Row — View the individual Landmine Row standards and next strength-level target.
- Yates Bent Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Seated 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.
- Chest Supported Dumbbell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.