Yates Bent Over Row to Pendlay Row (Raw) Conversion Calculator
This Yates Bent Over Row to Pendlay Row (Raw) Conversion calculator estimates Pendlay Row (Raw) Conversion strength from Yates Bent Over Row performance.
Enter your sex, bodyweight, and Yates Bent Over Row performance to see your Pendlay Row (Raw) Conversion estimate, expected range, strength tier, and ratio to bodyweight.
The calculator uses the conversion model for this tool to translate Yates Bent Over Row performance into the Pendlay Row (Raw) Conversion estimate. Use the result as a planning estimate, not a guaranteed max or attempt recommendation.
What Your Yates Bent Over Row Result Means for Pendlay Row
This calculator turns one strict Yates Bent Over Row result into a predicted Pendlay Row 1RM. The result gives you a center estimate, a planning range, and a strength level for the Pendlay Row only.
| Example | Yates Bent Over Row result | Estimated Yates Bent Over Row max | Predicted Pendlay Row | Expected range | Target level |
|---|---|---|---|---|---|
| 190 lb male | 150 lb total straight-bar barbell load × 8 | 186 lb | 138 lb | 116–141 lb | Intermediate |
| 150 lb female | 100 lb total straight-bar barbell load × 8 | 124 lb | 86 lb | 75–88 lb | Intermediate |
For the male example, 150 lb total straight-bar barbell load × 8 predicts 138 lb with a 116–141 lb range. The Intermediate label rates the predicted Pendlay Row result; it does not rate the Yates Bent Over Row result.
How the Yates Bent Over Row to Pendlay Row Conversion Works
The calculator keeps the source and target measurement rules separate: the source entry is total straight-bar barbell load, while the target result is total external weight.
| Step | What the calculator does | Worked example |
|---|---|---|
| 1. Read the source load | Use total straight-bar barbell load exactly as entered. | 150 lb total straight-bar barbell load × 8 |
| 2. Estimate the source max | Convert the completed set into an estimated source 1RM using the calculator’s approved repetition rule. | 186 lb |
| 3. Map to the target result | Apply the Yates Bent Over Row-to-Pendlay Row mapping (1.348 center coefficient for this male example). | 138 lb |
| 4. Show uncertainty | Calculate the lower and upper ends of the expected transfer range. | 116–141 lb |
| 5. Rate the target | Classify the unrounded center against Pendlay Row standards. | Intermediate |
The conversion matches reviewed strength levels for these two exercises. It does not claim that their loads, repetitions, equipment, or execution are interchangeable—or that the center is guaranteed.
Yates Bent Over Row to Pendlay Row Conversion Chart
This chart holds the source set at 5 strict reps. Every value is generated by the same calculation as the calculator.
| Yates Bent Over Row result | male estimate | male range | female estimate | female range |
|---|---|---|---|---|
| 85 lb total straight-bar barbell load × 5 | 71 lb | 60–73 lb | 66 lb | 58–68 lb |
| 120 lb total straight-bar barbell load × 5 | 100 lb | 84–103 lb | 94 lb | 81–96 lb |
| 165 lb total straight-bar barbell load × 5 | 138 lb | 116–141 lb | 129 lb | 112–132 lb |
| 215 lb total straight-bar barbell load × 5 | 179 lb | 151–184 lb | 168 lb | 146–171 lb |
| 265 lb total straight-bar barbell load × 5 | 221 lb | 186–226 lb | 207 lb | 180–211 lb |
| 305 lb total straight-bar barbell load × 5 | 255 lb | 214–261 lb | 238 lb | 207–243 lb |
The range reflects transfer uncertainty. Use the center to compare or plan, and use direct Pendlay Row performance to learn your actual result.
Pendlay Row Strength Standards
The calculator rates only the predicted Pendlay Row result. These reference standards use the same bodyweights and sex profiles as the examples above.
| Pendlay Row level | 190 lb male: total external weight | 150 lb female: total external weight |
|---|---|---|
| Beginner | Below 86 lb | Below 52 lb |
| Novice | 86–133 lb | 52–82 lb |
| Intermediate | 134–180 lb | 83–112 lb |
| Advanced | 181–228 lb | 113–142 lb |
| Elite | 229 lb or more | 143 lb or more |
| Stretch benchmark | 257 lb | 165 lb |
The live calculator resolves the target standard for the bodyweight entered. The source exercise keeps its own separate standards.
Key Differences Between Yates Bent Over Row and Pendlay Row
These exercises share relevant strength demands, but the differences below are why their raw numbers cannot be interchanged.
| Difference | Yates Bent Over Row | Pendlay Row | Why it affects the estimate |
|---|---|---|---|
| Movement and setup | Yates Bent Over Row: strict Yates-style bent-over row, typically with an underhand or supinated grip and a upper body angle more upright than a strict near-parallel row. | Pendlay Row: pendlay row using the exercise-specific setup | The starting position and movement path determine the leverage and muscles that can contribute to a valid repetition. |
| Equipment and recorded resistance | Total straight-bar barbell load, not per-side plate load. | Total barbell weight. | The equipment and the way resistance is recorded make the displayed numbers unsuitable for direct substitution. |
| Valid repetition standard | Each rep begins standing in a stable hip hinge with the upper body semi-upright, generally about 45 to 60 degrees relative to the floor. The bar must travel from controlled arm extension to a clear pull toward the lower abdomen, waist, or hip line. | Barbell starts on the floor for every rep (dead stop). Lifter hinges at the hips with upper body 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. | A set only belongs in the conversion when it follows the source test, and the prediction only represents the stated target test. |
| How the result is scored | estimated one-rep max compared with Yates Bent Over Row standards for sex and bodyweight | estimated one-rep max compared with Pendlay Row standards for sex and bodyweight | The source and target retain separate scoring rules, so the target classification cannot be reused as a rating of the source set. |
Getting and Using a Useful Yates Bent Over Row-to-Pendlay Row Estimate
Source test: Each rep begins standing in a stable hip hinge with the upper body semi-upright, generally about 45 to 60 degrees relative to the floor. The bar must travel from controlled arm extension to a clear pull toward the lower abdomen, waist, or hip line. A valid finish requires the bar to reach the lower abdomen, waist, hip line, or a clearly consistent close-to-body top position with elbows driven back.
Target represented: Barbell starts on the floor for every rep (dead stop). Lifter hinges at the hips with upper body 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.
| Before calculating | What to do |
|---|---|
| Use a valid Yates Bent Over Row set | Each rep begins standing in a stable hip hinge with the upper body semi-upright, generally about 45 to 60 degrees relative to the floor. The bar must travel from controlled arm extension to a clear pull toward the lower abdomen, waist, or hip line. |
| Use 1 to 10 strict repetitions | Enter one whole-number Yates Bent Over Row set inside the calculator’s approved repetition range. |
| Keep the measurement convention straight | Enter total straight-bar barbell load. Read the target as total external weight. |
| Use the range for planning | Start Pendlay Row practice near the conservative end and use the center as the main comparison point. |
| Retest under the same conditions | Keep the Yates Bent Over Row setup, range, way of recording resistance, and repetition standard consistent. |
Do not substitute Pendlay Row results entered as Yates Bent Over Row results, Yates Bent Over Row repetitions performed with a changed setup or range, partial-range, assisted, or momentum-driven Yates Bent Over Row repetitions, source resistance recorded under a different convention than total straight-bar barbell load, multiple sets combined into one repetition total. Those are different tests, so their numbers do not belong in this conversion.
| Result component | How to use it |
|---|---|
| Predicted center | Use it as the main comparison point for the Yates Bent Over Row-to-Pendlay Row estimate. |
| Low end of range | Use it as the conservative reference when beginning or resuming Pendlay Row practice. |
| High end of range | Treat it as possible context—not a guaranteed result or attempt recommendation. |
| Pendlay Row strength level | Use it only to understand where the predicted result falls against Pendlay Row standards. |
| Direct Pendlay Row result | Replace the prediction with the actual result once Pendlay Row has been performed under the stated test. |
Example: 150 lb total straight-bar barbell load × 8 predicts 138 lb with a 116–141 lb range. Use 138 lb as the comparison point, treat 116 lb as the conservative edge, and do not interpret 141 lb as a recommended attempt. Once you record a strict Pendlay Row result, use that direct result instead.
Related Yates Bent Over Row and Pendlay Row Tools
Use a direct standards tool when you have performed the exercise itself. Use neighboring tools to answer a different question—not to overwrite this conversion.