Plate Loaded Row vs Chest Supported Row Strength Standards
Compare your plate loaded 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.
Use each exercise's canonical input: Displayed machine or cable resistance for Plate Loaded Row and Displayed or total loaded machine resistance for Chest Supported Row. Use Use both machine handles together for the scored set. 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.
Plate Loaded Row vs Chest Supported Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the plate loaded 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 plate loaded 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 Plate Loaded 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 Plate Loaded Row vs Chest Supported Row Standards
How to read the table: The first number is Plate Loaded 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 | 67 / 77 lb 30.4 / 34.9 kg | 92 / 104 lb 41.7 / 47.2 kg | 123 / 140 lb 55.8 / 63.5 kg | 154 / 179 lb 69.9 / 81.2 kg |
| 130 lb 59 kg | 71 / 82 lb 32.2 / 37.2 kg | 97 / 109 lb 44 / 49.4 kg | 130 / 148 lb 59 / 67.1 kg | 162 / 189 lb 73.5 / 85.7 kg |
| 140 lb 63.5 kg | 74 / 86 lb 33.6 / 39 kg | 102 / 115 lb 46.3 / 52.2 kg | 136 / 155 lb 61.7 / 70.3 kg | 171 / 198 lb 77.6 / 89.8 kg |
| 150 lb 68 kg | 78 / 90 lb 35.4 / 40.8 kg | 107 / 120 lb 48.5 / 54.4 kg | 143 / 162 lb 64.9 / 73.5 kg | 179 / 208 lb 81.2 / 94.3 kg |
| 160 lb 72.6 kg | 81 / 94 lb 36.7 / 42.6 kg | 111 / 126 lb 50.3 / 57.2 kg | 149 / 169 lb 67.6 / 76.7 kg | 186 / 217 lb 84.4 / 98.4 kg |
| 170 lb 77.1 kg | 84 / 97 lb 38.1 / 44 kg | 116 / 131 lb 52.6 / 59.4 kg | 155 / 176 lb 70.3 / 79.8 kg | 194 / 226 lb 88 / 102.5 kg |
| 180 lb 81.6 kg | 88 / 101 lb 39.9 / 45.8 kg | 121 / 136 lb 54.9 / 61.7 kg | 161 / 183 lb 73 / 83 kg | 202 / 234 lb 91.6 / 106.1 kg |
| 190 lb 86.2 kg | 91 / 105 lb 41.3 / 47.6 kg | 125 / 141 lb 56.7 / 64 kg | 167 / 190 lb 75.7 / 86.2 kg | 209 / 243 lb 94.8 / 110.2 kg |
| 200 lb 90.7 kg | 94 / 109 lb 42.6 / 49.4 kg | 129 / 146 lb 58.5 / 66.2 kg | 173 / 197 lb 78.5 / 89.4 kg | 216 / 251 lb 98 / 113.9 kg |
| 210 lb 95.3 kg | 97 / 112 lb 44 / 50.8 kg | 134 / 151 lb 60.8 / 68.5 kg | 179 / 203 lb 81.2 / 92.1 kg | 223 / 260 lb 101.2 / 117.9 kg |
| 220 lb 99.8 kg | 100 / 116 lb 45.4 / 52.6 kg | 138 / 155 lb 62.6 / 70.3 kg | 184 / 210 lb 83.5 / 95.3 kg | 230 / 268 lb 104.3 / 121.6 kg |
| 230 lb 104.3 kg | 103 / 119 lb 46.7 / 54 kg | 142 / 160 lb 64.4 / 72.6 kg | 190 / 216 lb 86.2 / 98 kg | 237 / 276 lb 107.5 / 125.2 kg |
| 240 lb 108.9 kg | 106 / 123 lb 48.1 / 55.8 kg | 146 / 165 lb 66.2 / 74.8 kg | 195 / 222 lb 88.5 / 100.7 kg | 244 / 284 lb 110.7 / 128.8 kg |
| 250 lb 113.4 kg | 109 / 126 lb 49.4 / 57.2 kg | 150 / 169 lb 68 / 76.7 kg | 201 / 228 lb 91.2 / 103.4 kg | 251 / 292 lb 113.9 / 132.4 kg |
| 260 lb 117.9 kg | 112 / 129 lb 50.8 / 58.5 kg | 154 / 174 lb 69.9 / 78.9 kg | 206 / 234 lb 93.4 / 106.1 kg | 258 / 300 lb 117 / 136.1 kg |
| 270 lb 122.5 kg | 115 / 133 lb 52.2 / 60.3 kg | 158 / 178 lb 71.7 / 80.7 kg | 211 / 240 lb 95.7 / 108.9 kg | 264 / 307 lb 119.7 / 139.3 kg |
| 280 lb 127 kg | 118 / 136 lb 53.5 / 61.7 kg | 162 / 183 lb 73.5 / 83 kg | 216 / 246 lb 98 / 111.6 kg | 271 / 315 lb 122.9 / 142.9 kg |
| 290 lb 131.5 kg | 121 / 139 lb 54.9 / 63 kg | 166 / 187 lb 75.3 / 84.8 kg | 221 / 252 lb 100.2 / 114.3 kg | 277 / 322 lb 125.6 / 146.1 kg |
| 300 lb 136.1 kg | 123 / 142 lb 55.8 / 64.4 kg | 169 / 191 lb 76.7 / 86.6 kg | 226 / 258 lb 102.5 / 117 kg | 283 / 329 lb 128.4 / 149.2 kg |
Women’s Plate Loaded Row vs Chest Supported Row Standards
How to read the table: The first number is Plate Loaded 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 | 46 / 53 lb 20.9 / 24 kg | 64 / 72 lb 29 / 32.7 kg | 86 / 98 lb 39 / 44.5 kg | 108 / 124 lb 49 / 56.2 kg |
| 110 lb 49.9 kg | 49 / 56 lb 22.2 / 25.4 kg | 68 / 77 lb 30.8 / 34.9 kg | 92 / 104 lb 41.7 / 47.2 kg | 115 / 132 lb 52.2 / 59.9 kg |
| 120 lb 54.4 kg | 52 / 59 lb 23.6 / 26.8 kg | 72 / 82 lb 32.7 / 37.2 kg | 97 / 110 lb 44 / 49.9 kg | 122 / 140 lb 55.3 / 63.5 kg |
| 130 lb 59 kg | 55 / 63 lb 24.9 / 28.6 kg | 76 / 86 lb 34.5 / 39 kg | 103 / 116 lb 46.7 / 52.6 kg | 128 / 147 lb 58.1 / 66.7 kg |
| 140 lb 63.5 kg | 57 / 66 lb 25.9 / 29.9 kg | 80 / 91 lb 36.3 / 41.3 kg | 108 / 122 lb 49 / 55.3 kg | 135 / 155 lb 61.2 / 70.3 kg |
| 150 lb 68 kg | 60 / 69 lb 27.2 / 31.3 kg | 84 / 95 lb 38.1 / 43.1 kg | 113 / 128 lb 51.3 / 58.1 kg | 141 / 162 lb 64 / 73.5 kg |
| 160 lb 72.6 kg | 63 / 72 lb 28.6 / 32.7 kg | 88 / 99 lb 39.9 / 44.9 kg | 118 / 134 lb 53.5 / 60.8 kg | 147 / 169 lb 66.7 / 76.7 kg |
| 170 lb 77.1 kg | 65 / 75 lb 29.5 / 34 kg | 91 / 103 lb 41.3 / 46.7 kg | 123 / 139 lb 55.8 / 63 kg | 153 / 176 lb 69.4 / 79.8 kg |
| 180 lb 81.6 kg | 68 / 78 lb 30.8 / 35.4 kg | 95 / 107 lb 43.1 / 48.5 kg | 128 / 145 lb 58.1 / 65.8 kg | 159 / 183 lb 72.1 / 83 kg |
| 190 lb 86.2 kg | 70 / 81 lb 31.8 / 36.7 kg | 98 / 111 lb 44.5 / 50.3 kg | 132 / 150 lb 59.9 / 68 kg | 165 / 190 lb 74.8 / 86.2 kg |
| 200 lb 90.7 kg | 73 / 84 lb 33.1 / 38.1 kg | 102 / 115 lb 46.3 / 52.2 kg | 137 / 155 lb 62.1 / 70.3 kg | 171 / 196 lb 77.6 / 88.9 kg |
| 210 lb 95.3 kg | 75 / 86 lb 34 / 39 kg | 105 / 119 lb 47.6 / 54 kg | 141 / 160 lb 64 / 72.6 kg | 176 / 203 lb 79.8 / 92.1 kg |
| 220 lb 99.8 kg | 77 / 89 lb 34.9 / 40.4 kg | 108 / 123 lb 49 / 55.8 kg | 146 / 165 lb 66.2 / 74.8 kg | 182 / 209 lb 82.6 / 94.8 kg |
| 230 lb 104.3 kg | 80 / 92 lb 36.3 / 41.7 kg | 112 / 126 lb 50.8 / 57.2 kg | 150 / 170 lb 68 / 77.1 kg | 187 / 215 lb 84.8 / 97.5 kg |
| 240 lb 108.9 kg | 82 / 94 lb 37.2 / 42.6 kg | 115 / 130 lb 52.2 / 59 kg | 155 / 175 lb 70.3 / 79.4 kg | 193 / 222 lb 87.5 / 100.7 kg |
How Your Plate Loaded 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 plate loaded row strength level
The standards use the sex-specific thresholds from the individual Plate Loaded 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 larger lifters are expected to lift more 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 plate loaded row | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Plate Loaded 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 plate loaded 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.
11.3 → 20.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the chest supported row standard minus the plate loaded row standard. A plus sign means the chest supported row standard is higher. A minus sign means the plate loaded row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +10 lb +4.5 kg | +12 lb +5.5 kg | +17 lb +7.7 kg | +25 lb +11.3 kg |
| 130 lb 59 kg | +11 lb +5 kg | +12 lb +5.4 kg | +18 lb +8.1 kg | +27 lb +12.2 kg |
| 140 lb 63.5 kg | +12 lb +5.4 kg | +13 lb +5.9 kg | +19 lb +8.6 kg | +27 lb +12.2 kg |
| 150 lb 68 kg | +12 lb +5.4 kg | +13 lb +5.9 kg | +19 lb +8.6 kg | +29 lb +13.1 kg |
| 160 lb 72.6 kg | +13 lb +5.9 kg | +15 lb +6.9 kg | +20 lb +9.1 kg | +31 lb +14 kg |
| 170 lb 77.1 kg | +13 lb +5.9 kg | +15 lb +6.8 kg | +21 lb +9.5 kg | +32 lb +14.5 kg |
| 180 lb 81.6 kg | +13 lb +5.9 kg | +15 lb +6.8 kg | +22 lb +10 kg | +32 lb +14.5 kg |
| 190 lb 86.2 kg | +14 lb +6.3 kg | +16 lb +7.3 kg | +23 lb +10.5 kg | +34 lb +15.4 kg |
| 200 lb 90.7 kg | +15 lb +6.8 kg | +17 lb +7.7 kg | +24 lb +10.9 kg | +35 lb +15.9 kg |
| 210 lb 95.3 kg | +15 lb +6.8 kg | +17 lb +7.7 kg | +24 lb +10.9 kg | +37 lb +16.7 kg |
| 220 lb 99.8 kg | +16 lb +7.2 kg | +17 lb +7.7 kg | +26 lb +11.8 kg | +38 lb +17.3 kg |
| 230 lb 104.3 kg | +16 lb +7.3 kg | +18 lb +8.2 kg | +26 lb +11.8 kg | +39 lb +17.7 kg |
| 240 lb 108.9 kg | +17 lb +7.7 kg | +19 lb +8.6 kg | +27 lb +12.2 kg | +40 lb +18.1 kg |
| 250 lb 113.4 kg | +17 lb +7.8 kg | +19 lb +8.7 kg | +27 lb +12.2 kg | +41 lb +18.5 kg |
| 260 lb 117.9 kg | +17 lb +7.7 kg | +20 lb +9 kg | +28 lb +12.7 kg | +42 lb +19.1 kg |
| 270 lb 122.5 kg | +18 lb +8.1 kg | +20 lb +9 kg | +29 lb +13.2 kg | +43 lb +19.6 kg |
| 280 lb 127 kg | +18 lb +8.2 kg | +21 lb +9.5 kg | +30 lb +13.6 kg | +44 lb +20 kg |
| 290 lb 131.5 kg | +18 lb +8.1 kg | +21 lb +9.5 kg | +31 lb +14.1 kg | +45 lb +20.5 kg |
| 300 lb 136.1 kg | +19 lb +8.6 kg | +22 lb +9.9 kg | +32 lb +14.5 kg | +46 lb +20.8 kg |
How Women’s Plate Loaded 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.
7.2 → 13.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the chest supported row standard minus the plate loaded row standard. A plus sign means the chest supported row standard is higher. A minus sign means the plate loaded row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +7 lb +3.1 kg | +8 lb +3.7 kg | +12 lb +5.5 kg | +16 lb +7.2 kg |
| 110 lb 49.9 kg | +7 lb +3.2 kg | +9 lb +4.1 kg | +12 lb +5.5 kg | +17 lb +7.7 kg |
| 120 lb 54.4 kg | +7 lb +3.2 kg | +10 lb +4.5 kg | +13 lb +5.9 kg | +18 lb +8.2 kg |
| 130 lb 59 kg | +8 lb +3.7 kg | +10 lb +4.5 kg | +13 lb +5.9 kg | +19 lb +8.6 kg |
| 140 lb 63.5 kg | +9 lb +4 kg | +11 lb +5 kg | +14 lb +6.3 kg | +20 lb +9.1 kg |
| 150 lb 68 kg | +9 lb +4.1 kg | +11 lb +5 kg | +15 lb +6.8 kg | +21 lb +9.5 kg |
| 160 lb 72.6 kg | +9 lb +4.1 kg | +11 lb +5 kg | +16 lb +7.3 kg | +22 lb +10 kg |
| 170 lb 77.1 kg | +10 lb +4.5 kg | +12 lb +5.4 kg | +16 lb +7.2 kg | +23 lb +10.4 kg |
| 180 lb 81.6 kg | +10 lb +4.6 kg | +12 lb +5.4 kg | +17 lb +7.7 kg | +24 lb +10.9 kg |
| 190 lb 86.2 kg | +11 lb +4.9 kg | +13 lb +5.8 kg | +18 lb +8.1 kg | +25 lb +11.4 kg |
| 200 lb 90.7 kg | +11 lb +5 kg | +13 lb +5.9 kg | +18 lb +8.2 kg | +25 lb +11.3 kg |
| 210 lb 95.3 kg | +11 lb +5 kg | +14 lb +6.4 kg | +19 lb +8.6 kg | +27 lb +12.3 kg |
| 220 lb 99.8 kg | +12 lb +5.5 kg | +15 lb +6.8 kg | +19 lb +8.6 kg | +27 lb +12.2 kg |
| 230 lb 104.3 kg | +12 lb +5.4 kg | +14 lb +6.4 kg | +20 lb +9.1 kg | +28 lb +12.7 kg |
| 240 lb 108.9 kg | +12 lb +5.4 kg | +15 lb +6.8 kg | +20 lb +9.1 kg | +29 lb +13.2 kg |
Plate Loaded Row and Chest Supported Row Exercises Used by This Calculator
This calculator uses a strict plate loaded row test and a bilateral chest-supported machine row. Use strict canonical Plate Loaded Row and Chest Supported Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical 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
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 Plate Loaded Row result and one recent Chest Supported Row result
Use each exercise’s canonical input: Displayed machine or cable resistance for Plate Loaded Row and Displayed or total loaded machine resistance for Chest Supported Row.
Related Tools
- Plate Loaded Row — View the individual Plate Loaded Row standards and next strength-level target.
- Chest Supported Row — View the individual Chest Supported Row standards and next strength-level target.
- Machine Seated Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated Cable 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.
- Barbell Bench Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.