Renegade Row vs Barbell Seal Row Strength Standards
Compare your renegade row and barbell seal 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, repeatable renegade row test using the canonical setup, range, and finish rules and a strict, repeatable barbell seal row test using the canonical setup, range, and finish rules. 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.
Renegade Row vs Barbell Seal Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the renegade row and barbell seal 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 renegade row and barbell seal 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 Renegade Row / Barbell Seal 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 Renegade Row vs Barbell Seal Row Standards
How to read the table: The first number is Renegade Row; the second is Barbell Seal 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 | 25 / 70 lb 11.3 / 31.8 kg | 39 / 101 lb 17.7 / 45.8 kg | 56 / 137 lb 25.4 / 62.1 kg | 76 / 174 lb 34.5 / 78.9 kg |
| 130 lb 59 kg | 26 / 74 lb 11.8 / 33.6 kg | 41 / 106 lb 18.6 / 48.1 kg | 59 / 144 lb 26.8 / 65.3 kg | 80 / 183 lb 36.3 / 83 kg |
| 140 lb 63.5 kg | 28 / 78 lb 12.7 / 35.4 kg | 43 / 112 lb 19.5 / 50.8 kg | 62 / 152 lb 28.1 / 68.9 kg | 84 / 193 lb 38.1 / 87.5 kg |
| 150 lb 68 kg | 29 / 81 lb 13.2 / 36.7 kg | 45 / 117 lb 20.4 / 53.1 kg | 65 / 159 lb 29.5 / 72.1 kg | 88 / 202 lb 39.9 / 91.6 kg |
| 160 lb 72.6 kg | 30 / 85 lb 13.6 / 38.6 kg | 47 / 122 lb 21.3 / 55.3 kg | 68 / 166 lb 30.8 / 75.3 kg | 92 / 210 lb 41.7 / 95.3 kg |
| 170 lb 77.1 kg | 32 / 88 lb 14.5 / 39.9 kg | 49 / 127 lb 22.2 / 57.6 kg | 71 / 173 lb 32.2 / 78.5 kg | 96 / 219 lb 43.5 / 99.3 kg |
| 180 lb 81.6 kg | 33 / 92 lb 15 / 41.7 kg | 51 / 132 lb 23.1 / 59.9 kg | 73 / 179 lb 33.1 / 81.2 kg | 99 / 228 lb 44.9 / 103.4 kg |
| 190 lb 86.2 kg | 34 / 95 lb 15.4 / 43.1 kg | 53 / 137 lb 24 / 62.1 kg | 76 / 186 lb 34.5 / 84.4 kg | 103 / 236 lb 46.7 / 107 kg |
| 200 lb 90.7 kg | 35 / 98 lb 15.9 / 44.5 kg | 55 / 142 lb 24.9 / 64.4 kg | 79 / 192 lb 35.8 / 87.1 kg | 107 / 244 lb 48.5 / 110.7 kg |
| 210 lb 95.3 kg | 36 / 102 lb 16.3 / 46.3 kg | 57 / 146 lb 25.9 / 66.2 kg | 81 / 199 lb 36.7 / 90.3 kg | 110 / 252 lb 49.9 / 114.3 kg |
| 220 lb 99.8 kg | 37 / 105 lb 16.8 / 47.6 kg | 58 / 151 lb 26.3 / 68.5 kg | 84 / 205 lb 38.1 / 93 kg | 114 / 260 lb 51.7 / 117.9 kg |
| 230 lb 104.3 kg | 39 / 108 lb 17.7 / 49 kg | 60 / 156 lb 27.2 / 70.8 kg | 86 / 211 lb 39 / 95.7 kg | 117 / 268 lb 53.1 / 121.6 kg |
| 240 lb 108.9 kg | 40 / 111 lb 18.1 / 50.3 kg | 62 / 160 lb 28.1 / 72.6 kg | 89 / 217 lb 40.4 / 98.4 kg | 120 / 276 lb 54.4 / 125.2 kg |
| 250 lb 113.4 kg | 41 / 114 lb 18.6 / 51.7 kg | 64 / 165 lb 29 / 74.8 kg | 91 / 223 lb 41.3 / 101.2 kg | 124 / 283 lb 56.2 / 128.4 kg |
| 260 lb 117.9 kg | 42 / 117 lb 19.1 / 53.1 kg | 65 / 169 lb 29.5 / 76.7 kg | 94 / 229 lb 42.6 / 103.9 kg | 127 / 291 lb 57.6 / 132 kg |
| 270 lb 122.5 kg | 43 / 120 lb 19.5 / 54.4 kg | 67 / 173 lb 30.4 / 78.5 kg | 96 / 235 lb 43.5 / 106.6 kg | 130 / 298 lb 59 / 135.2 kg |
| 280 lb 127 kg | 44 / 123 lb 20 / 55.8 kg | 69 / 177 lb 31.3 / 80.3 kg | 98 / 241 lb 44.5 / 109.3 kg | 133 / 306 lb 60.3 / 138.8 kg |
| 290 lb 131.5 kg | 45 / 126 lb 20.4 / 57.2 kg | 70 / 182 lb 31.8 / 82.6 kg | 101 / 247 lb 45.8 / 112 kg | 137 / 313 lb 62.1 / 142 kg |
| 300 lb 136.1 kg | 46 / 129 lb 20.9 / 58.5 kg | 72 / 186 lb 32.7 / 84.4 kg | 103 / 252 lb 46.7 / 114.3 kg | 140 / 320 lb 63.5 / 145.1 kg |
Women’s Renegade Row vs Barbell Seal Row Standards
How to read the table: The first number is Renegade Row; the second is Barbell Seal 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 | 16 / 37 lb 7.3 / 16.8 kg | 25 / 55 lb 11.3 / 24.9 kg | 37 / 78 lb 16.8 / 35.4 kg | 50 / 101 lb 22.7 / 45.8 kg |
| 110 lb 49.9 kg | 17 / 39 lb 7.7 / 17.7 kg | 27 / 59 lb 12.2 / 26.8 kg | 39 / 83 lb 17.7 / 37.6 kg | 53 / 107 lb 24 / 48.5 kg |
| 120 lb 54.4 kg | 18 / 41 lb 8.2 / 18.6 kg | 28 / 62 lb 12.7 / 28.1 kg | 41 / 88 lb 18.6 / 39.9 kg | 56 / 114 lb 25.4 / 51.7 kg |
| 130 lb 59 kg | 19 / 44 lb 8.6 / 20 kg | 30 / 65 lb 13.6 / 29.5 kg | 44 / 93 lb 20 / 42.2 kg | 59 / 120 lb 26.8 / 54.4 kg |
| 140 lb 63.5 kg | 20 / 46 lb 9.1 / 20.9 kg | 32 / 69 lb 14.5 / 31.3 kg | 46 / 97 lb 20.9 / 44 kg | 62 / 126 lb 28.1 / 57.2 kg |
| 150 lb 68 kg | 21 / 48 lb 9.5 / 21.8 kg | 33 / 72 lb 15 / 32.7 kg | 48 / 102 lb 21.8 / 46.3 kg | 65 / 132 lb 29.5 / 59.9 kg |
| 160 lb 72.6 kg | 22 / 50 lb 10 / 22.7 kg | 34 / 75 lb 15.4 / 34 kg | 50 / 106 lb 22.7 / 48.1 kg | 68 / 138 lb 30.8 / 62.6 kg |
| 170 lb 77.1 kg | 23 / 52 lb 10.4 / 23.6 kg | 36 / 78 lb 16.3 / 35.4 kg | 52 / 111 lb 23.6 / 50.3 kg | 71 / 143 lb 32.2 / 64.9 kg |
| 180 lb 81.6 kg | 24 / 54 lb 10.9 / 24.5 kg | 37 / 81 lb 16.8 / 36.7 kg | 54 / 115 lb 24.5 / 52.2 kg | 73 / 149 lb 33.1 / 67.6 kg |
| 190 lb 86.2 kg | 25 / 56 lb 11.3 / 25.4 kg | 39 / 84 lb 17.7 / 38.1 kg | 56 / 119 lb 25.4 / 54 kg | 76 / 155 lb 34.5 / 70.3 kg |
| 200 lb 90.7 kg | 25 / 58 lb 11.3 / 26.3 kg | 40 / 87 lb 18.1 / 39.5 kg | 58 / 124 lb 26.3 / 56.2 kg | 79 / 160 lb 35.8 / 72.6 kg |
| 210 lb 95.3 kg | 26 / 60 lb 11.8 / 27.2 kg | 41 / 90 lb 18.6 / 40.8 kg | 60 / 128 lb 27.2 / 58.1 kg | 81 / 165 lb 36.7 / 74.8 kg |
| 220 lb 99.8 kg | 27 / 62 lb 12.2 / 28.1 kg | 43 / 93 lb 19.5 / 42.2 kg | 62 / 132 lb 28.1 / 59.9 kg | 84 / 170 lb 38.1 / 77.1 kg |
| 230 lb 104.3 kg | 28 / 64 lb 12.7 / 29 kg | 44 / 96 lb 20 / 43.5 kg | 64 / 136 lb 29 / 61.7 kg | 86 / 176 lb 39 / 79.8 kg |
| 240 lb 108.9 kg | 29 / 66 lb 13.2 / 29.9 kg | 45 / 98 lb 20.4 / 44.5 kg | 66 / 140 lb 29.9 / 63.5 kg | 89 / 181 lb 40.4 / 82.1 kg |
How Your Renegade Row vs Barbell Seal 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 renegade row strength level
The standards use the sex-specific targets from the individual Renegade 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 lift more without requiring strength to increase pound for pound.
3. Find the barbell seal row strength level
The standards use the sex-specific targets from the individual Barbell Seal 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 lift more 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 renegade row | Adjust renegade row targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell seal row | Adjust barbell seal 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 Renegade Row and Barbell Seal 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 barbell seal row standard is higher; below zero means the renegade 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.
44.4 → 81.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell seal row standard minus the renegade row standard. A plus sign means the barbell seal row standard is higher. A minus sign means the renegade row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +45 lb +20.5 kg | +62 lb +28.1 kg | +81 lb +36.7 kg | +98 lb +44.4 kg |
| 130 lb 59 kg | +48 lb +21.8 kg | +65 lb +29.5 kg | +85 lb +38.5 kg | +103 lb +46.7 kg |
| 140 lb 63.5 kg | +50 lb +22.7 kg | +69 lb +31.3 kg | +90 lb +40.8 kg | +109 lb +49.4 kg |
| 150 lb 68 kg | +52 lb +23.5 kg | +72 lb +32.7 kg | +94 lb +42.6 kg | +114 lb +51.7 kg |
| 160 lb 72.6 kg | +55 lb +25 kg | +75 lb +34 kg | +98 lb +44.5 kg | +118 lb +53.6 kg |
| 170 lb 77.1 kg | +56 lb +25.4 kg | +78 lb +35.4 kg | +102 lb +46.3 kg | +123 lb +55.8 kg |
| 180 lb 81.6 kg | +59 lb +26.7 kg | +81 lb +36.8 kg | +106 lb +48.1 kg | +129 lb +58.5 kg |
| 190 lb 86.2 kg | +61 lb +27.7 kg | +84 lb +38.1 kg | +110 lb +49.9 kg | +133 lb +60.3 kg |
| 200 lb 90.7 kg | +63 lb +28.6 kg | +87 lb +39.5 kg | +113 lb +51.3 kg | +137 lb +62.2 kg |
| 210 lb 95.3 kg | +66 lb +30 kg | +89 lb +40.3 kg | +118 lb +53.6 kg | +142 lb +64.4 kg |
| 220 lb 99.8 kg | +68 lb +30.8 kg | +93 lb +42.2 kg | +121 lb +54.9 kg | +146 lb +66.2 kg |
| 230 lb 104.3 kg | +69 lb +31.3 kg | +96 lb +43.6 kg | +125 lb +56.7 kg | +151 lb +68.5 kg |
| 240 lb 108.9 kg | +71 lb +32.2 kg | +98 lb +44.5 kg | +128 lb +58 kg | +156 lb +70.8 kg |
| 250 lb 113.4 kg | +73 lb +33.1 kg | +101 lb +45.8 kg | +132 lb +59.9 kg | +159 lb +72.2 kg |
| 260 lb 117.9 kg | +75 lb +34 kg | +104 lb +47.2 kg | +135 lb +61.3 kg | +164 lb +74.4 kg |
| 270 lb 122.5 kg | +77 lb +34.9 kg | +106 lb +48.1 kg | +139 lb +63.1 kg | +168 lb +76.2 kg |
| 280 lb 127 kg | +79 lb +35.8 kg | +108 lb +49 kg | +143 lb +64.8 kg | +173 lb +78.5 kg |
| 290 lb 131.5 kg | +81 lb +36.8 kg | +112 lb +50.8 kg | +146 lb +66.2 kg | +176 lb +79.9 kg |
| 300 lb 136.1 kg | +83 lb +37.6 kg | +114 lb +51.7 kg | +149 lb +67.6 kg | +180 lb +81.6 kg |
How Women’s Renegade Row and Barbell Seal 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.
23.1 → 41.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell seal row standard minus the renegade row standard. A plus sign means the barbell seal row standard is higher. A minus sign means the renegade row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +21 lb +9.5 kg | +30 lb +13.6 kg | +41 lb +18.6 kg | +51 lb +23.1 kg |
| 110 lb 49.9 kg | +22 lb +10 kg | +32 lb +14.6 kg | +44 lb +19.9 kg | +54 lb +24.5 kg |
| 120 lb 54.4 kg | +23 lb +10.4 kg | +34 lb +15.4 kg | +47 lb +21.3 kg | +58 lb +26.3 kg |
| 130 lb 59 kg | +25 lb +11.4 kg | +35 lb +15.9 kg | +49 lb +22.2 kg | +61 lb +27.6 kg |
| 140 lb 63.5 kg | +26 lb +11.8 kg | +37 lb +16.8 kg | +51 lb +23.1 kg | +64 lb +29.1 kg |
| 150 lb 68 kg | +27 lb +12.3 kg | +39 lb +17.7 kg | +54 lb +24.5 kg | +67 lb +30.4 kg |
| 160 lb 72.6 kg | +28 lb +12.7 kg | +41 lb +18.6 kg | +56 lb +25.4 kg | +70 lb +31.8 kg |
| 170 lb 77.1 kg | +29 lb +13.2 kg | +42 lb +19.1 kg | +59 lb +26.7 kg | +72 lb +32.7 kg |
| 180 lb 81.6 kg | +30 lb +13.6 kg | +44 lb +19.9 kg | +61 lb +27.7 kg | +76 lb +34.5 kg |
| 190 lb 86.2 kg | +31 lb +14.1 kg | +45 lb +20.4 kg | +63 lb +28.6 kg | +79 lb +35.8 kg |
| 200 lb 90.7 kg | +33 lb +15 kg | +47 lb +21.4 kg | +66 lb +29.9 kg | +81 lb +36.8 kg |
| 210 lb 95.3 kg | +34 lb +15.4 kg | +49 lb +22.2 kg | +68 lb +30.9 kg | +84 lb +38.1 kg |
| 220 lb 99.8 kg | +35 lb +15.9 kg | +50 lb +22.7 kg | +70 lb +31.8 kg | +86 lb +39 kg |
| 230 lb 104.3 kg | +36 lb +16.3 kg | +52 lb +23.5 kg | +72 lb +32.7 kg | +90 lb +40.8 kg |
| 240 lb 108.9 kg | +37 lb +16.7 kg | +53 lb +24.1 kg | +74 lb +33.6 kg | +92 lb +41.7 kg |
Renegade Row and Barbell Seal Row Exercises Used by This Calculator
This calculator uses a strict renegade row and a strict barbell seal row. Use strict canonical Renegade Row and Barbell Seal Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Renegade Row
Follow the individual Renegade Row calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Use a strict, repeatable Barbell Seal Row
Follow the individual Barbell Seal Row calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Renegade Row result and one recent Barbell Seal 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
- Renegade Row — View the individual Renegade Row standards and next strength-level target.
- Barbell Seal Row — View the individual Barbell Seal Row standards and next strength-level target.
- Dumbbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chest Supported Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Pendlay Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.