Ring Row vs Inverted Row Strength Standards
Compare your ring 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.
Enter one strict continuous repetition result for each exercise. Use hold a straight body under the rings, pull the chest toward the rings, lower to straight arms, and keep the same foot position and body angle through the set.; 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.
Ring 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 Ring 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 | Ring Row:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Ring Row:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Ring Row:Under 30: 52 reps30–39: 47 reps40–49: 42 reps50–59: 34 reps60+: 26 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Ring Row:Under 30: 80 reps30–39: 72 reps40–49: 64 reps50–59: 52 reps60+: 40 reps Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 130 lb 59 kg | Ring Row:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Ring Row:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Ring Row:Under 30: 52 reps30–39: 47 reps40–49: 42 reps50–59: 34 reps60+: 26 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Ring Row:Under 30: 80 reps30–39: 72 reps40–49: 64 reps50–59: 52 reps60+: 40 reps Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 140 lb 63.5 kg | Ring Row:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Ring Row:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Ring Row:Under 30: 52 reps30–39: 47 reps40–49: 42 reps50–59: 34 reps60+: 26 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Ring Row:Under 30: 80 reps30–39: 72 reps40–49: 64 reps50–59: 52 reps60+: 40 reps Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 150 lb 68 kg | Ring Row:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Ring Row:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Ring Row:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Ring Row:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 160 lb 72.6 kg | Ring Row:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Ring Row:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Ring Row:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Ring Row:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 170 lb 77.1 kg | Ring Row:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Ring Row:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Ring Row:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Ring Row:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 180 lb 81.6 kg | Ring Row:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Ring Row:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Ring Row:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Ring Row:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 190 lb 86.2 kg | Ring Row:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Ring Row:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Ring Row:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Ring Row:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 200 lb 90.7 kg | Ring Row:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Ring Row:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Ring Row:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Ring Row:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 210 lb 95.3 kg | Ring Row:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Ring Row:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Ring Row:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Ring Row:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 220 lb 99.8 kg | Ring Row:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Ring Row:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Ring Row:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Ring Row:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 230 lb 104.3 kg | Ring Row:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Ring Row:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Ring Row:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Ring Row:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 240 lb 108.9 kg | Ring Row:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Ring Row:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Ring Row:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Ring Row:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 250 lb 113.4 kg | Ring Row:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Ring Row:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Ring Row:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Ring Row:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 260 lb 117.9 kg | Ring Row:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Ring Row:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Ring Row:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Ring Row:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 270 lb 122.5 kg | Ring Row:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Ring Row:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Ring Row:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Ring Row:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 280 lb 127 kg | Ring Row:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Ring Row:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Ring Row:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Ring Row:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 290 lb 131.5 kg | Ring Row:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Ring Row:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Ring Row:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Ring Row:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 300 lb 136.1 kg | Ring Row:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Ring Row:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Ring Row:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Ring Row:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
Women’s Ring 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 | Ring Row:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Ring Row:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Ring Row:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Ring Row:Under 30: 68 reps30–39: 61 reps40–49: 54 reps50–59: 44 reps60+: 34 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 110 lb 49.9 kg | Ring Row:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Ring Row:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Ring Row:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Ring Row:Under 30: 68 reps30–39: 61 reps40–49: 54 reps50–59: 44 reps60+: 34 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 120 lb 54.4 kg | Ring Row:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Ring Row:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Ring Row:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Ring Row:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 130 lb 59 kg | Ring Row:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Ring Row:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Ring Row:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Ring Row:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 140 lb 63.5 kg | Ring Row:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Ring Row:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Ring Row:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Ring Row:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 150 lb 68 kg | Ring Row:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Ring Row:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Ring Row:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Ring Row:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 160 lb 72.6 kg | Ring Row:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Ring Row:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Ring Row:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Ring Row:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 170 lb 77.1 kg | Ring Row:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Ring Row:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Ring Row:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Ring Row:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 180 lb 81.6 kg | Ring Row:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Ring Row:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Ring Row:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Ring Row:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 190 lb 86.2 kg | Ring Row:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Ring Row:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Ring Row:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Ring Row:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 200 lb 90.7 kg | Ring Row:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Ring Row:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Ring Row:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Ring Row:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 210 lb 95.3 kg | Ring Row:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Ring Row:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Ring Row:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Ring Row:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 220 lb 99.8 kg | Ring Row:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Ring Row:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Ring Row:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Ring Row:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 230 lb 104.3 kg | Ring Row:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Ring Row:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Ring Row:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Ring Row:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 240 lb 108.9 kg | Ring Row:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Ring Row:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Ring Row:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Ring Row:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
How Your Ring 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.
2. Rate the Ring Row result
The canonical tool supplies sex-, bodyweight-band-, and age-specific repetition thresholds plus a stretch target. The calculator uses strict continuous bodyweight repetitions and does not convert the repetitions into an estimated weight.
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 ring row set | Compare strict repetitions with the applicable canonical thresholds without an estimated-max conversion. Measurement: Strict continuous Ring Row reps. |
| 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 Ring Row and Inverted Row Standards Differ
What the men’s standards show:
Ring Row Elite targets80 reps → 40 reps
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Inverted Row Elite targets42 reps → 22 reps
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Comparison boundaryStrength level first
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 Ring Row and Inverted Row Standards Differ
What the women’s standards show:
Ring Row Elite targets68 reps → 34 reps
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Inverted Row Elite targets30 reps → 15 reps
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Comparison boundaryStrength level first
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.
Ring Row and Inverted Row Exercises Used by This Calculator
This calculator uses a strict ring row test and a strict inverted row. Use strict canonical Ring Row and Inverted Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Ring Row setup and load convention
hold a straight body under the rings, pull the chest toward the rings, lower to straight arms, and keep the same foot position and body angle through the set. Stop when the rep no longer matches this test: bar inverted rows, feet-moving rows, high-hip rows, partial rows, or any shortcut that changes the score. Do not count bar inverted rows, feet-moving rows, high-hip rows, partial rows, assisted reps. Do not combine multiple sets into one score. Use the same setup, range rule, and rep-counting convention for retests.
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 Ring Row result and one recent Inverted Row result
Enter one strict continuous repetition result for each exercise.
Related Tools
- Ring Row Strength Standards — View the individual Ring Row standards and next strength-level target.
- Inverted Row Strength Standards — View the individual Inverted Row standards and next strength-level target.
- Lat Pulldown (Strict) — 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.
- Seated Cable Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- 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.