Weighted Inverted Row vs Barbell Seal Row Strength Standards
Compare your weighted inverted 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 the entered weight for strict Weighted Inverted Row 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.
Weighted Inverted Row vs Barbell Seal Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the weighted inverted 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 weighted inverted 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 Weighted Inverted 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 Weighted Inverted Row vs Barbell Seal Row Standards
How to read the table: The first number is Weighted Inverted 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 | 14 / 70 lb 6.5 / 31.8 kg | 26 / 101 lb 12 / 45.8 kg | 43 / 137 lb 19.6 / 62.1 kg | 62 / 174 lb 28.3 / 78.9 kg |
| 130 lb 59 kg | 16 / 74 lb 7.1 / 33.6 kg | 29 / 106 lb 13 / 48.1 kg | 47 / 144 lb 21.2 / 65.3 kg | 68 / 183 lb 30.7 / 83 kg |
| 140 lb 63.5 kg | 17 / 78 lb 7.6 / 35.4 kg | 31 / 112 lb 14 / 50.8 kg | 50 / 152 lb 22.9 / 68.9 kg | 73 / 193 lb 33 / 87.5 kg |
| 150 lb 68 kg | 18 / 81 lb 8.2 / 36.7 kg | 33 / 117 lb 15 / 53.1 kg | 54 / 159 lb 24.5 / 72.1 kg | 78 / 202 lb 35.4 / 91.6 kg |
| 160 lb 72.6 kg | 19 / 85 lb 8.7 / 38.6 kg | 35 / 122 lb 16 / 55.3 kg | 58 / 166 lb 26.1 / 75.3 kg | 83 / 210 lb 37.8 / 95.3 kg |
| 170 lb 77.1 kg | 20 / 88 lb 9.3 / 39.9 kg | 37 / 127 lb 17 / 57.6 kg | 61 / 173 lb 27.8 / 78.5 kg | 88 / 219 lb 40.1 / 99.3 kg |
| 180 lb 81.6 kg | 22 / 92 lb 9.8 / 41.7 kg | 40 / 132 lb 18 / 59.9 kg | 65 / 179 lb 29.4 / 81.2 kg | 94 / 228 lb 42.4 / 103.4 kg |
| 190 lb 86.2 kg | 23 / 95 lb 10.3 / 43.1 kg | 42 / 137 lb 19 / 62.1 kg | 68 / 186 lb 31 / 84.4 kg | 99 / 236 lb 44.8 / 107 kg |
| 200 lb 90.7 kg | 24 / 98 lb 10.9 / 44.5 kg | 44 / 142 lb 20 / 64.4 kg | 72 / 192 lb 32.7 / 87.1 kg | 104 / 244 lb 47.2 / 110.7 kg |
| 210 lb 95.3 kg | 25 / 102 lb 11.4 / 46.3 kg | 46 / 146 lb 21 / 66.2 kg | 76 / 199 lb 34.3 / 90.3 kg | 109 / 252 lb 49.6 / 114.3 kg |
| 220 lb 99.8 kg | 26 / 105 lb 12 / 47.6 kg | 48 / 151 lb 22 / 68.5 kg | 79 / 205 lb 35.9 / 93 kg | 114 / 260 lb 51.9 / 117.9 kg |
| 230 lb 104.3 kg | 28 / 108 lb 12.5 / 49 kg | 51 / 156 lb 22.9 / 70.8 kg | 83 / 211 lb 37.5 / 95.7 kg | 120 / 268 lb 54.2 / 121.6 kg |
| 240 lb 108.9 kg | 29 / 111 lb 13.1 / 50.3 kg | 53 / 160 lb 24 / 72.6 kg | 86 / 217 lb 39.2 / 98.4 kg | 125 / 276 lb 56.6 / 125.2 kg |
| 250 lb 113.4 kg | 30 / 114 lb 13.6 / 51.7 kg | 55 / 165 lb 24.9 / 74.8 kg | 90 / 223 lb 40.8 / 101.2 kg | 130 / 283 lb 59 / 128.4 kg |
| 260 lb 117.9 kg | 31 / 117 lb 14.1 / 53.1 kg | 57 / 169 lb 25.9 / 76.7 kg | 94 / 229 lb 42.4 / 103.9 kg | 135 / 291 lb 61.3 / 132 kg |
| 270 lb 122.5 kg | 32 / 120 lb 14.7 / 54.4 kg | 59 / 173 lb 27 / 78.5 kg | 97 / 235 lb 44.1 / 106.6 kg | 140 / 298 lb 63.7 / 135.2 kg |
| 280 lb 127 kg | 34 / 123 lb 15.2 / 55.8 kg | 62 / 177 lb 27.9 / 80.3 kg | 101 / 241 lb 45.7 / 109.3 kg | 146 / 306 lb 66 / 138.8 kg |
| 290 lb 131.5 kg | 35 / 126 lb 15.8 / 57.2 kg | 64 / 182 lb 28.9 / 82.6 kg | 104 / 247 lb 47.3 / 112 kg | 151 / 313 lb 68.4 / 142 kg |
| 300 lb 136.1 kg | 36 / 129 lb 16.3 / 58.5 kg | 66 / 186 lb 29.9 / 84.4 kg | 108 / 252 lb 49 / 114.3 kg | 156 / 320 lb 70.8 / 145.1 kg |
Women’s Weighted Inverted Row vs Barbell Seal Row Standards
How to read the table: The first number is Weighted Inverted 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 | 7 / 37 lb 3.2 / 16.8 kg | 14 / 55 lb 6.4 / 24.9 kg | 24 / 78 lb 10.9 / 35.4 kg | 36 / 101 lb 16.3 / 45.8 kg |
| 110 lb 49.9 kg | 8 / 39 lb 3.5 / 17.7 kg | 15 / 59 lb 7 / 26.8 kg | 26 / 83 lb 12 / 37.6 kg | 40 / 107 lb 18 / 48.5 kg |
| 120 lb 54.4 kg | 8 / 41 lb 3.8 / 18.6 kg | 17 / 62 lb 7.6 / 28.1 kg | 29 / 88 lb 13.1 / 39.9 kg | 43 / 114 lb 19.6 / 51.7 kg |
| 130 lb 59 kg | 9 / 44 lb 4.1 / 20 kg | 18 / 65 lb 8.3 / 29.5 kg | 31 / 93 lb 14.2 / 42.2 kg | 47 / 120 lb 21.2 / 54.4 kg |
| 140 lb 63.5 kg | 10 / 46 lb 4.4 / 20.9 kg | 20 / 69 lb 8.9 / 31.3 kg | 34 / 97 lb 15.2 / 44 kg | 50 / 126 lb 22.9 / 57.2 kg |
| 150 lb 68 kg | 10 / 48 lb 4.8 / 21.8 kg | 21 / 72 lb 9.5 / 32.7 kg | 36 / 102 lb 16.3 / 46.3 kg | 54 / 132 lb 24.5 / 59.9 kg |
| 160 lb 72.6 kg | 11 / 50 lb 5.1 / 22.7 kg | 22 / 75 lb 10.2 / 34 kg | 38 / 106 lb 17.4 / 48.1 kg | 58 / 138 lb 26.1 / 62.6 kg |
| 170 lb 77.1 kg | 12 / 52 lb 5.4 / 23.6 kg | 24 / 78 lb 10.8 / 35.4 kg | 41 / 111 lb 18.5 / 50.3 kg | 61 / 143 lb 27.8 / 64.9 kg |
| 180 lb 81.6 kg | 13 / 54 lb 5.7 / 24.5 kg | 25 / 81 lb 11.4 / 36.7 kg | 43 / 115 lb 19.6 / 52.2 kg | 65 / 149 lb 29.4 / 67.6 kg |
| 190 lb 86.2 kg | 13 / 56 lb 6 / 25.4 kg | 27 / 84 lb 12.1 / 38.1 kg | 46 / 119 lb 20.7 / 54 kg | 68 / 155 lb 31 / 70.3 kg |
| 200 lb 90.7 kg | 14 / 58 lb 6.3 / 26.3 kg | 28 / 87 lb 12.7 / 39.5 kg | 48 / 124 lb 21.8 / 56.2 kg | 72 / 160 lb 32.7 / 72.6 kg |
| 210 lb 95.3 kg | 15 / 60 lb 6.7 / 27.2 kg | 29 / 90 lb 13.3 / 40.8 kg | 50 / 128 lb 22.9 / 58.1 kg | 76 / 165 lb 34.3 / 74.8 kg |
| 220 lb 99.8 kg | 15 / 62 lb 7 / 28.1 kg | 31 / 93 lb 14 / 42.2 kg | 53 / 132 lb 24 / 59.9 kg | 79 / 170 lb 35.9 / 77.1 kg |
| 230 lb 104.3 kg | 16 / 64 lb 7.3 / 29 kg | 32 / 96 lb 14.6 / 43.5 kg | 55 / 136 lb 25 / 61.7 kg | 83 / 176 lb 37.5 / 79.8 kg |
| 240 lb 108.9 kg | 17 / 66 lb 7.6 / 29.9 kg | 34 / 98 lb 15.2 / 44.5 kg | 58 / 140 lb 26.1 / 63.5 kg | 86 / 181 lb 39.2 / 82.1 kg |
How Your Weighted Inverted 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 weighted inverted row strength level
The individual Weighted Inverted Row calculator supplies sex-specific standards for estimated added external load divided by bodyweight. Novice through Elite and the stretch benchmark use the exact canonical threshold export; bodyweight is not added to the entered load.
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 weighted inverted row | Use the canonical added-load-to-bodyweight thresholds directly without allometric rescaling. |
| 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 Weighted Inverted 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 weighted inverted 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.
50.6 → 74.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell seal row standard minus the weighted inverted row standard. A plus sign means the barbell seal row standard is higher. A minus sign means the weighted inverted row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +56 lb +25.3 kg | +75 lb +33.8 kg | +94 lb +42.5 kg | +112 lb +50.6 kg |
| 130 lb 59 kg | +58 lb +26.5 kg | +77 lb +35.1 kg | +97 lb +44.1 kg | +115 lb +52.3 kg |
| 140 lb 63.5 kg | +61 lb +27.8 kg | +81 lb +36.8 kg | +102 lb +46 kg | +120 lb +54.5 kg |
| 150 lb 68 kg | +63 lb +28.5 kg | +84 lb +38.1 kg | +105 lb +47.6 kg | +124 lb +56.2 kg |
| 160 lb 72.6 kg | +66 lb +29.9 kg | +87 lb +39.3 kg | +108 lb +49.2 kg | +127 lb +57.5 kg |
| 170 lb 77.1 kg | +68 lb +30.6 kg | +90 lb +40.6 kg | +112 lb +50.7 kg | +131 lb +59.2 kg |
| 180 lb 81.6 kg | +70 lb +31.9 kg | +92 lb +41.9 kg | +114 lb +51.8 kg | +134 lb +61 kg |
| 190 lb 86.2 kg | +72 lb +32.8 kg | +95 lb +43.1 kg | +118 lb +53.4 kg | +137 lb +62.2 kg |
| 200 lb 90.7 kg | +74 lb +33.6 kg | +98 lb +44.4 kg | +120 lb +54.4 kg | +140 lb +63.5 kg |
| 210 lb 95.3 kg | +77 lb +34.9 kg | +100 lb +45.2 kg | +123 lb +56 kg | +143 lb +64.7 kg |
| 220 lb 99.8 kg | +79 lb +35.6 kg | +103 lb +46.5 kg | +126 lb +57.1 kg | +146 lb +66 kg |
| 230 lb 104.3 kg | +80 lb +36.5 kg | +105 lb +47.9 kg | +128 lb +58.2 kg | +148 lb +67.4 kg |
| 240 lb 108.9 kg | +82 lb +37.2 kg | +107 lb +48.6 kg | +131 lb +59.2 kg | +151 lb +68.6 kg |
| 250 lb 113.4 kg | +84 lb +38.1 kg | +110 lb +49.9 kg | +133 lb +60.4 kg | +153 lb +69.4 kg |
| 260 lb 117.9 kg | +86 lb +39 kg | +112 lb +50.8 kg | +135 lb +61.5 kg | +156 lb +70.7 kg |
| 270 lb 122.5 kg | +88 lb +39.7 kg | +114 lb +51.5 kg | +138 lb +62.5 kg | +158 lb +71.5 kg |
| 280 lb 127 kg | +89 lb +40.6 kg | +115 lb +52.4 kg | +140 lb +63.6 kg | +160 lb +72.8 kg |
| 290 lb 131.5 kg | +91 lb +41.4 kg | +118 lb +53.7 kg | +143 lb +64.7 kg | +162 lb +73.6 kg |
| 300 lb 136.1 kg | +93 lb +42.2 kg | +120 lb +54.5 kg | +144 lb +65.3 kg | +164 lb +74.3 kg |
How Women’s Weighted Inverted 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.
29.5 → 42.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell seal row standard minus the weighted inverted row standard. A plus sign means the barbell seal row standard is higher. A minus sign means the weighted inverted row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +30 lb +13.6 kg | +41 lb +18.5 kg | +54 lb +24.5 kg | +65 lb +29.5 kg |
| 110 lb 49.9 kg | +31 lb +14.2 kg | +44 lb +19.8 kg | +57 lb +25.6 kg | +67 lb +30.5 kg |
| 120 lb 54.4 kg | +33 lb +14.8 kg | +45 lb +20.5 kg | +59 lb +26.8 kg | +71 lb +32.1 kg |
| 130 lb 59 kg | +35 lb +15.9 kg | +47 lb +21.2 kg | +62 lb +28 kg | +73 lb +33.2 kg |
| 140 lb 63.5 kg | +36 lb +16.5 kg | +49 lb +22.4 kg | +63 lb +28.8 kg | +76 lb +34.3 kg |
| 150 lb 68 kg | +38 lb +17 kg | +51 lb +23.2 kg | +66 lb +30 kg | +78 lb +35.4 kg |
| 160 lb 72.6 kg | +39 lb +17.6 kg | +53 lb +23.8 kg | +68 lb +30.7 kg | +80 lb +36.5 kg |
| 170 lb 77.1 kg | +40 lb +18.2 kg | +54 lb +24.6 kg | +70 lb +31.8 kg | +82 lb +37.1 kg |
| 180 lb 81.6 kg | +41 lb +18.8 kg | +56 lb +25.3 kg | +72 lb +32.6 kg | +84 lb +38.2 kg |
| 190 lb 86.2 kg | +43 lb +19.4 kg | +57 lb +26 kg | +73 lb +33.3 kg | +87 lb +39.3 kg |
| 200 lb 90.7 kg | +44 lb +20 kg | +59 lb +26.8 kg | +76 lb +34.4 kg | +88 lb +39.9 kg |
| 210 lb 95.3 kg | +45 lb +20.5 kg | +61 lb +27.5 kg | +78 lb +35.2 kg | +89 lb +40.5 kg |
| 220 lb 99.8 kg | +47 lb +21.1 kg | +62 lb +28.2 kg | +79 lb +35.9 kg | +91 lb +41.2 kg |
| 230 lb 104.3 kg | +48 lb +21.7 kg | +64 lb +28.9 kg | +81 lb +36.7 kg | +93 lb +42.3 kg |
| 240 lb 108.9 kg | +49 lb +22.3 kg | +64 lb +29.3 kg | +82 lb +37.4 kg | +95 lb +42.9 kg |
Weighted Inverted Row and Barbell Seal Row Exercises Used by This Calculator
This calculator uses a strict weighted inverted row test and a strict barbell seal row. Use strict canonical Weighted Inverted Row and Barbell Seal Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Weighted Inverted Row setup and load convention
the entered weight for strict Weighted Inverted Row valid Weighted Inverted Row reps pull the chest or upper trunk to the fixed target without hip sag, knee drive, or shortened range, then lower under control and finish with a valid rep reaches the same top contact or near-contact standard and returns to full controlled arm extension Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
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 Weighted Inverted 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
- Weighted Inverted Row — View the individual Weighted Inverted Row standards and next strength-level target.
- Barbell Seal Row — View the individual Barbell Seal Row standards and next strength-level target.
- Inverted Row Strength Standards — 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.
- Barbell Bench Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Ring Row Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.