Plate Loaded High Row vs Plate Loaded Row Strength Standards
Compare your plate loaded high row and plate loaded row against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: displayed machine or cable resistance and 1–12 strict reps. Pounds or kilograms. For the first exercise, pull the high-row handles through the intended path without torso heave, shortened stretch, one-side leading, pulldown substitution, low-row substitution, or per-side entry inflation. For the second exercise, keep the body quiet against the machine setup and return the handles under control. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Plate Loaded High Row vs Plate Loaded Row Strength Standards by Bodyweight
The paired standards below show what the plate loaded high row and plate loaded row each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Plate Loaded High Row / Plate Loaded Row in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Plate Loaded High Row vs Plate Loaded Row Standards
How to read the table: The first number is Plate Loaded High Row; the second is Plate Loaded 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 | 76 / 67 lb 34.5 / 30.4 kg | 109 / 92 lb 49.4 / 41.7 kg | 147 / 123 lb 66.7 / 55.8 kg | 189 / 154 lb 85.7 / 69.9 kg |
| 130 lb 59 kg | 80 / 71 lb 36.3 / 32.2 kg | 115 / 97 lb 52.2 / 44 kg | 155 / 130 lb 70.3 / 59 kg | 200 / 162 lb 90.7 / 73.5 kg |
| 140 lb 63.5 kg | 84 / 74 lb 38.1 / 33.6 kg | 121 / 102 lb 54.9 / 46.3 kg | 163 / 136 lb 73.9 / 61.7 kg | 210 / 171 lb 95.3 / 77.6 kg |
| 150 lb 68 kg | 88 / 78 lb 39.9 / 35.4 kg | 126 / 107 lb 57.2 / 48.5 kg | 171 / 143 lb 77.6 / 64.9 kg | 220 / 179 lb 99.8 / 81.2 kg |
| 160 lb 72.6 kg | 92 / 81 lb 41.7 / 36.7 kg | 132 / 111 lb 59.9 / 50.3 kg | 178 / 149 lb 80.7 / 67.6 kg | 229 / 186 lb 103.9 / 84.4 kg |
| 170 lb 77.1 kg | 96 / 84 lb 43.5 / 38.1 kg | 137 / 116 lb 62.1 / 52.6 kg | 186 / 155 lb 84.4 / 70.3 kg | 239 / 194 lb 108.4 / 88 kg |
| 180 lb 81.6 kg | 99 / 88 lb 44.9 / 39.9 kg | 143 / 121 lb 64.9 / 54.9 kg | 193 / 161 lb 87.5 / 73 kg | 248 / 202 lb 112.5 / 91.6 kg |
| 190 lb 86.2 kg | 103 / 91 lb 46.7 / 41.3 kg | 148 / 125 lb 67.1 / 56.7 kg | 200 / 167 lb 90.7 / 75.7 kg | 257 / 209 lb 116.6 / 94.8 kg |
| 200 lb 90.7 kg | 107 / 94 lb 48.5 / 42.6 kg | 153 / 129 lb 69.4 / 58.5 kg | 207 / 173 lb 93.9 / 78.5 kg | 266 / 216 lb 120.7 / 98 kg |
| 210 lb 95.3 kg | 110 / 97 lb 49.9 / 44 kg | 158 / 134 lb 71.7 / 60.8 kg | 214 / 179 lb 97.1 / 81.2 kg | 275 / 223 lb 124.7 / 101.2 kg |
| 220 lb 99.8 kg | 114 / 100 lb 51.7 / 45.4 kg | 163 / 138 lb 73.9 / 62.6 kg | 221 / 184 lb 100.2 / 83.5 kg | 283 / 230 lb 128.4 / 104.3 kg |
| 230 lb 104.3 kg | 117 / 103 lb 53.1 / 46.7 kg | 168 / 142 lb 76.2 / 64.4 kg | 227 / 190 lb 103 / 86.2 kg | 292 / 237 lb 132.4 / 107.5 kg |
| 240 lb 108.9 kg | 120 / 106 lb 54.4 / 48.1 kg | 173 / 146 lb 78.5 / 66.2 kg | 234 / 195 lb 106.1 / 88.5 kg | 300 / 244 lb 136.1 / 110.7 kg |
| 250 lb 113.4 kg | 124 / 109 lb 56.2 / 49.4 kg | 178 / 150 lb 80.7 / 68 kg | 240 / 201 lb 108.9 / 91.2 kg | 309 / 251 lb 140.2 / 113.9 kg |
| 260 lb 117.9 kg | 127 / 112 lb 57.6 / 50.8 kg | 182 / 154 lb 82.6 / 69.9 kg | 247 / 206 lb 112 / 93.4 kg | 317 / 258 lb 143.8 / 117 kg |
| 270 lb 122.5 kg | 130 / 115 lb 59 / 52.2 kg | 187 / 158 lb 84.8 / 71.7 kg | 253 / 211 lb 114.8 / 95.7 kg | 325 / 264 lb 147.4 / 119.7 kg |
| 280 lb 127 kg | 133 / 118 lb 60.3 / 53.5 kg | 192 / 162 lb 87.1 / 73.5 kg | 259 / 216 lb 117.5 / 98 kg | 333 / 271 lb 151 / 122.9 kg |
| 290 lb 131.5 kg | 137 / 121 lb 62.1 / 54.9 kg | 196 / 166 lb 88.9 / 75.3 kg | 265 / 221 lb 120.2 / 100.2 kg | 341 / 277 lb 154.7 / 125.6 kg |
| 300 lb 136.1 kg | 140 / 123 lb 63.5 / 55.8 kg | 201 / 169 lb 91.2 / 76.7 kg | 271 / 226 lb 122.9 / 102.5 kg | 348 / 283 lb 157.9 / 128.4 kg |
Women’s Plate Loaded High Row vs Plate Loaded Row Standards
How to read the table: The first number is Plate Loaded High Row; the second is Plate Loaded 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 | 39 / 46 lb 17.7 / 20.9 kg | 60 / 64 lb 27.2 / 29 kg | 85 / 86 lb 38.6 / 39 kg | 112 / 108 lb 50.8 / 49 kg |
| 110 lb 49.9 kg | 41 / 49 lb 18.6 / 22.2 kg | 63 / 68 lb 28.6 / 30.8 kg | 90 / 92 lb 40.8 / 41.7 kg | 120 / 115 lb 54.4 / 52.2 kg |
| 120 lb 54.4 kg | 44 / 52 lb 20 / 23.6 kg | 67 / 72 lb 30.4 / 32.7 kg | 96 / 97 lb 43.5 / 44 kg | 127 / 122 lb 57.6 / 55.3 kg |
| 130 lb 59 kg | 46 / 55 lb 20.9 / 24.9 kg | 71 / 76 lb 32.2 / 34.5 kg | 101 / 103 lb 45.8 / 46.7 kg | 134 / 128 lb 60.8 / 58.1 kg |
| 140 lb 63.5 kg | 49 / 57 lb 22.2 / 25.9 kg | 74 / 80 lb 33.6 / 36.3 kg | 106 / 108 lb 48.1 / 49 kg | 140 / 135 lb 63.5 / 61.2 kg |
| 150 lb 68 kg | 51 / 60 lb 23.1 / 27.2 kg | 78 / 84 lb 35.4 / 38.1 kg | 111 / 113 lb 50.3 / 51.3 kg | 147 / 141 lb 66.7 / 64 kg |
| 160 lb 72.6 kg | 53 / 63 lb 24 / 28.6 kg | 81 / 88 lb 36.7 / 39.9 kg | 116 / 118 lb 52.6 / 53.5 kg | 153 / 147 lb 69.4 / 66.7 kg |
| 170 lb 77.1 kg | 55 / 65 lb 24.9 / 29.5 kg | 85 / 91 lb 38.6 / 41.3 kg | 121 / 123 lb 54.9 / 55.8 kg | 160 / 153 lb 72.6 / 69.4 kg |
| 180 lb 81.6 kg | 58 / 68 lb 26.3 / 30.8 kg | 88 / 95 lb 39.9 / 43.1 kg | 125 / 128 lb 56.7 / 58.1 kg | 166 / 159 lb 75.3 / 72.1 kg |
| 190 lb 86.2 kg | 60 / 70 lb 27.2 / 31.8 kg | 91 / 98 lb 41.3 / 44.5 kg | 130 / 132 lb 59 / 59.9 kg | 172 / 165 lb 78 / 74.8 kg |
| 200 lb 90.7 kg | 62 / 73 lb 28.1 / 33.1 kg | 94 / 102 lb 42.6 / 46.3 kg | 134 / 137 lb 60.8 / 62.1 kg | 178 / 171 lb 80.7 / 77.6 kg |
| 210 lb 95.3 kg | 64 / 75 lb 29 / 34 kg | 98 / 105 lb 44.5 / 47.6 kg | 139 / 141 lb 63 / 64 kg | 184 / 176 lb 83.5 / 79.8 kg |
| 220 lb 99.8 kg | 66 / 77 lb 29.9 / 34.9 kg | 101 / 108 lb 45.8 / 49 kg | 143 / 146 lb 64.9 / 66.2 kg | 190 / 182 lb 86.2 / 82.6 kg |
| 230 lb 104.3 kg | 68 / 80 lb 30.8 / 36.3 kg | 104 / 112 lb 47.2 / 50.8 kg | 148 / 150 lb 67.1 / 68 kg | 195 / 187 lb 88.5 / 84.8 kg |
| 240 lb 108.9 kg | 70 / 82 lb 31.8 / 37.2 kg | 107 / 115 lb 48.5 / 52.2 kg | 152 / 155 lb 68.9 / 70.3 kg | 201 / 193 lb 91.2 / 87.5 kg |
How Your Plate Loaded High Row vs Plate Loaded Row Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Plate Loaded High Row vs Plate Loaded Row comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the plate loaded high row strength level
The plate loaded high row rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the plate loaded row strength level
The plate loaded row rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these 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 plate loaded high row | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the plate loaded row | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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. |
How Men’s Plate Loaded High Row and Plate Loaded 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 plate loaded row standard is higher; below zero means the plate loaded high 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.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 15.8 kg at 120 lb and 29.5 kg at 300 lb.
How to read the table: Every number is the plate loaded row standard minus the plate loaded high row standard. A plus sign means the plate loaded row standard is higher. A minus sign means the plate loaded high row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −9 lb −4.1 kg | −17 lb −7.7 kg | −24 lb −10.9 kg | −35 lb −15.8 kg |
| 130 lb 59 kg | −9 lb −4.1 kg | −18 lb −8.2 kg | −25 lb −11.3 kg | −38 lb −17.2 kg |
| 140 lb 63.5 kg | −10 lb −4.5 kg | −19 lb −8.6 kg | −27 lb −12.2 kg | −39 lb −17.7 kg |
| 150 lb 68 kg | −10 lb −4.5 kg | −19 lb −8.7 kg | −28 lb −12.7 kg | −41 lb −18.6 kg |
| 160 lb 72.6 kg | −11 lb −5 kg | −21 lb −9.6 kg | −29 lb −13.1 kg | −43 lb −19.5 kg |
| 170 lb 77.1 kg | −12 lb −5.4 kg | −21 lb −9.5 kg | −31 lb −14.1 kg | −45 lb −20.4 kg |
| 180 lb 81.6 kg | −11 lb −5 kg | −22 lb −10 kg | −32 lb −14.5 kg | −46 lb −20.9 kg |
| 190 lb 86.2 kg | −12 lb −5.4 kg | −23 lb −10.4 kg | −33 lb −15 kg | −48 lb −21.8 kg |
| 200 lb 90.7 kg | −13 lb −5.9 kg | −24 lb −10.9 kg | −34 lb −15.4 kg | −50 lb −22.7 kg |
| 210 lb 95.3 kg | −13 lb −5.9 kg | −24 lb −10.9 kg | −35 lb −15.9 kg | −52 lb −23.5 kg |
| 220 lb 99.8 kg | −14 lb −6.3 kg | −25 lb −11.3 kg | −37 lb −16.7 kg | −53 lb −24.1 kg |
| 230 lb 104.3 kg | −14 lb −6.4 kg | −26 lb −11.8 kg | −37 lb −16.8 kg | −55 lb −24.9 kg |
| 240 lb 108.9 kg | −14 lb −6.3 kg | −27 lb −12.3 kg | −39 lb −17.6 kg | −56 lb −25.4 kg |
| 250 lb 113.4 kg | −15 lb −6.8 kg | −28 lb −12.7 kg | −39 lb −17.7 kg | −58 lb −26.3 kg |
| 260 lb 117.9 kg | −15 lb −6.8 kg | −28 lb −12.7 kg | −41 lb −18.6 kg | −59 lb −26.8 kg |
| 270 lb 122.5 kg | −15 lb −6.8 kg | −29 lb −13.1 kg | −42 lb −19.1 kg | −61 lb −27.7 kg |
| 280 lb 127 kg | −15 lb −6.8 kg | −30 lb −13.6 kg | −43 lb −19.5 kg | −62 lb −28.1 kg |
| 290 lb 131.5 kg | −16 lb −7.2 kg | −30 lb −13.6 kg | −44 lb −20 kg | −64 lb −29.1 kg |
| 300 lb 136.1 kg | −17 lb −7.7 kg | −32 lb −14.5 kg | −45 lb −20.4 kg | −65 lb −29.5 kg |
How Women’s Plate Loaded High Row and Plate Loaded Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Plate Loaded Row for Novice, Intermediate, and Advanced throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 1.8 to 3.7 kg.
How to read the table: Every number is the plate loaded row standard minus the plate loaded high row standard. A plus sign means the plate loaded row standard is higher. A minus sign means the plate loaded high row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +7 lb +3.2 kg | +4 lb +1.8 kg | +1 lb +0.4 kg | −4 lb −1.8 kg |
| 110 lb 49.9 kg | +8 lb +3.6 kg | +5 lb +2.2 kg | +2 lb +0.9 kg | −5 lb −2.2 kg |
| 120 lb 54.4 kg | +8 lb +3.6 kg | +5 lb +2.3 kg | +1 lb +0.5 kg | −5 lb −2.3 kg |
| 130 lb 59 kg | +9 lb +4 kg | +5 lb +2.3 kg | +2 lb +0.9 kg | −6 lb −2.7 kg |
| 140 lb 63.5 kg | +8 lb +3.7 kg | +6 lb +2.7 kg | +2 lb +0.9 kg | −5 lb −2.3 kg |
| 150 lb 68 kg | +9 lb +4.1 kg | +6 lb +2.7 kg | +2 lb +1 kg | −6 lb −2.7 kg |
| 160 lb 72.6 kg | +10 lb +4.6 kg | +7 lb +3.2 kg | +2 lb +0.9 kg | −6 lb −2.7 kg |
| 170 lb 77.1 kg | +10 lb +4.6 kg | +6 lb +2.7 kg | +2 lb +0.9 kg | −7 lb −3.2 kg |
| 180 lb 81.6 kg | +10 lb +4.5 kg | +7 lb +3.2 kg | +3 lb +1.4 kg | −7 lb −3.2 kg |
| 190 lb 86.2 kg | +10 lb +4.6 kg | +7 lb +3.2 kg | +2 lb +0.9 kg | −7 lb −3.2 kg |
| 200 lb 90.7 kg | +11 lb +5 kg | +8 lb +3.7 kg | +3 lb +1.3 kg | −7 lb −3.1 kg |
| 210 lb 95.3 kg | +11 lb +5 kg | +7 lb +3.1 kg | +2 lb +1 kg | −8 lb −3.7 kg |
| 220 lb 99.8 kg | +11 lb +5 kg | +7 lb +3.2 kg | +3 lb +1.3 kg | −8 lb −3.6 kg |
| 230 lb 104.3 kg | +12 lb +5.5 kg | +8 lb +3.6 kg | +2 lb +0.9 kg | −8 lb −3.7 kg |
| 240 lb 108.9 kg | +12 lb +5.4 kg | +8 lb +3.7 kg | +3 lb +1.4 kg | −8 lb −3.7 kg |
Plate Loaded High Row and Plate Loaded Row Exercises Used by This Calculator
Valid results depend on using the specified plate loaded high row and plate loaded row technique and load convention. Use strict, repeatable Plate Loaded High Row and Plate Loaded Row tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.
Use the Plate Loaded High Row setup and load convention
The total active plate-loaded machine resistance used for the bilateral high row. Valid high-row machine reps. Pull the high-row handles through the intended path without torso heave, shortened stretch, one-side leading, pulldown substitution, low-row substitution, or per-side entry inflation. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the Plate Loaded Row setup and load convention
Use both machine handles together for the scored set. Start from a controlled reach and finish near the lower ribs, waist, or upper abdomen. Keep the body quiet against the machine setup and return the handles under control. Enter the total resistance used for the set, not one side of the machine. Raw lifting only.
Enter one recent Plate Loaded High Row result and one recent Plate Loaded Row result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Plate Loaded High Row — View the individual Plate Loaded High Row standards and next strength-level target.
- Plate Loaded Row — View the individual Plate Loaded Row standards and next strength-level target.
- Low Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Seated Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Lat Pulldown (Strict) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Chest Supported Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.