Strict Bodyweight Pull-Up vs Pendlay Row

Strict Bodyweight Pull-Up vs Pendlay Row Strength Standards

The men’s and women’s tables show the exact Novice-through-Elite targets for both exercises. Weight-based targets use bodyweight and display actual pounds and kilograms. Repetition and time standards keep their exercise-specific units and use age only when the individual exercise standards require it.

Age and bodyweight are never combined as row dimensions. Internal bodyweight-ratio scores are never displayed. When the exercises use unlike measurements, the table presents an explicit reference crosswalk instead of inventing a conversion.

Men’s Strict Bodyweight Pull-Up vs Pendlay Row Standards

Reference crosswalk: Unlike measurements are not subtracted or converted. Each column states its own reference and preserves the exercise’s real unit.

Women’s Strict Bodyweight Pull-Up vs Pendlay Row Standards

Reference crosswalk: Unlike measurements are not subtracted or converted. Each column states its own reference and preserves the exercise’s real unit.

How Your Strict Bodyweight Pull-Up vs Pendlay 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.

1. Estimate the weight-based result

For Pendlay Row, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

For a useful Strict Bodyweight Pull-Up vs Pendlay Row comparison, use clean, recent sets performed with consistent technique and range of motion. Lower-rep sets usually require less extrapolation.

2. Rate the Strict Bodyweight Pull-Up result

The exercise-specific 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 Pendlay Row result

The Pendlay row standards use the exercise-specific targets from the individual tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

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.

How Men’s Strict Bodyweight Pull-Up and Pendlay Row Standards Differ

The line chart below preserves each exercise’s real standards measurement in its own panel. Repetitions, seconds, and weights are never converted into one another.

How Women’s Strict Bodyweight Pull-Up and Pendlay Row Standards Differ

The line chart below preserves each exercise’s real standards measurement in its own panel. Repetitions, seconds, and weights are never converted into one another.

Strict Bodyweight Pull-Up and Pendlay Row Exercises Used by This Calculator

Compare like-for-like attempts by keeping the strict bodyweight pull-up and Pendlay row setup consistent with their individual rules. Use strict, repeatable Strict Bodyweight Pull-Up and Pendlay Row tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.

Use the Strict Bodyweight Pull-Up setup and load convention

Strict, unbroken set of dead-hang pull-ups. Pronated grip with chin clearly above the bar at the top. No kipping, hip drive, or leg swing. Full arm extension at the bottom of each rep. One continuous set with no rest.

Use the Pendlay Row setup and load convention

Barbell starts on the floor for every rep (dead stop). Lifter hinges at the hips with torso roughly parallel to the ground. Bar is pulled explosively from the floor to the lower chest or upper abdomen. Bar returns fully to the floor between reps with no bounce. Rep counts only if the bar clearly leaves the floor from a dead stop and returns under control. Pendlay Row standards use strict dead-stop reps and do not include momentum from touch-and-go rowing. Raw barbell lifting only. Touch-and-go barbell rows (no reset), bent-over rows with torso rise or hip extension, Smith machine rows or machine row variations, and equipped lifting are excluded. Estimated 1RM is calculated from the entered load and reps.

Enter one recent Strict Bodyweight Pull-Up result and one recent Pendlay Row result

First exercise: Strict continuous Strict Bodyweight Pull-Up reps. Second exercise: Total barbell weight and a whole number from 1 to 12 reps. Use the units shown.

Related Tools

• Strict Bodyweight Pull-Up — View the individual Strict Bodyweight Pull-Up standards and next strength-level target.
• Pendlay Row — View the individual Pendlay Row standards and next strength-level target.
• Barbell Bench Pull — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Seal Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Cable Biceps Curl — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Chest Supported Dumbbell Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.