Machine Row Strength Standards for Men and Women

Discover how your Machine Row performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Machine Row Strength Level

Calculate Your Machine Row Strength

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Machine Row Weight Standards

Compare your Machine Row performance to these weight standards and see where you stand.

LevelWeight
Beginner91 lbs
Novice150 lbs
Intermediate229 lbs
Advanced325 lbs
Elite433 lbs

Machine Row Bodyweight Ratio Standards

See how your Machine Row strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.25
Advanced1.75
Elite2.50
LevelBodyweight Ratio
Beginner0.25
Novice0.50
Intermediate0.75
Advanced1.25
Elite1.75

Machine Row Standards by Bodyweight

Find the Machine Row strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs47 lbs86 lbs141 lbs210 lbs290 lbs
120 lbs55 lbs98 lbs156 lbs229 lbs312 lbs
130 lbs64 lbs109 lbs171 lbs247 lbs333 lbs
140 lbs73 lbs121 lbs185 lbs264 lbs353 lbs
150 lbs81 lbs132 lbs199 lbs281 lbs372 lbs
160 lbs89 lbs143 lbs212 lbs297 lbs391 lbs
170 lbs98 lbs153 lbs225 lbs312 lbs408 lbs
180 lbs106 lbs164 lbs238 lbs327 lbs425 lbs
190 lbs114 lbs174 lbs250 lbs341 lbs442 lbs
200 lbs122 lbs184 lbs262 lbs355 lbs458 lbs
210 lbs130 lbs193 lbs274 lbs369 lbs473 lbs
220 lbs137 lbs203 lbs285 lbs382 lbs488 lbs
230 lbs145 lbs212 lbs296 lbs395 lbs503 lbs
240 lbs153 lbs221 lbs307 lbs407 lbs517 lbs
250 lbs160 lbs230 lbs317 lbs419 lbs530 lbs
260 lbs167 lbs239 lbs328 lbs431 lbs544 lbs
270 lbs174 lbs247 lbs338 lbs443 lbs557 lbs
280 lbs181 lbs256 lbs348 lbs454 lbs569 lbs
290 lbs188 lbs264 lbs357 lbs465 lbs582 lbs
300 lbs195 lbs272 lbs367 lbs476 lbs594 lbs
310 lbs202 lbs280 lbs376 lbs486 lbs605 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs29 lbs55 lbs92 lbs141 lbs197 lbs
100 lbs33 lbs60 lbs99 lbs149 lbs207 lbs
110 lbs36 lbs65 lbs106 lbs157 lbs217 lbs
120 lbs39 lbs69 lbs112 lbs165 lbs225 lbs
130 lbs42 lbs74 lbs117 lbs171 lbs233 lbs
140 lbs45 lbs78 lbs123 lbs178 lbs241 lbs
150 lbs48 lbs82 lbs128 lbs184 lbs248 lbs
160 lbs51 lbs86 lbs133 lbs190 lbs255 lbs
170 lbs54 lbs89 lbs137 lbs196 lbs262 lbs
180 lbs57 lbs93 lbs142 lbs201 lbs268 lbs
190 lbs59 lbs96 lbs146 lbs206 lbs274 lbs
200 lbs62 lbs100 lbs150 lbs211 lbs280 lbs
210 lbs64 lbs103 lbs154 lbs216 lbs285 lbs
220 lbs67 lbs106 lbs158 lbs221 lbs291 lbs
230 lbs69 lbs109 lbs162 lbs225 lbs296 lbs
240 lbs72 lbs112 lbs165 lbs229 lbs301 lbs
250 lbs74 lbs115 lbs169 lbs234 lbs305 lbs
260 lbs76 lbs118 lbs172 lbs238 lbs310 lbs

Machine Row Standards by Age

Discover how Machine Row strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1579 lbs129 lbs196 lbs278 lbs370 lbs
2089 lbs147 lbs223 lbs317 lbs422 lbs
2591 lbs150 lbs229 lbs325 lbs433 lbs
3091 lbs150 lbs229 lbs325 lbs433 lbs
3591 lbs150 lbs229 lbs325 lbs433 lbs
4091 lbs150 lbs229 lbs325 lbs433 lbs
4587 lbs143 lbs218 lbs309 lbs411 lbs
5082 lbs135 lbs205 lbs290 lbs386 lbs
5576 lbs125 lbs190 lbs269 lbs358 lbs
6070 lbs115 lbs174 lbs246 lbs327 lbs
6564 lbs104 lbs158 lbs223 lbs296 lbs
7058 lbs94 lbs142 lbs201 lbs267 lbs
7553 lbs85 lbs128 lbs180 lbs239 lbs
8048 lbs77 lbs115 lbs162 lbs215 lbs
8544 lbs70 lbs104 lbs146 lbs193 lbs
9040 lbs63 lbs94 lbs132 lbs175 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1539 lbs67 lbs107 lbs156 lbs212 lbs
2043 lbs76 lbs121 lbs177 lbs242 lbs
2544 lbs78 lbs124 lbs182 lbs248 lbs
3044 lbs78 lbs124 lbs182 lbs248 lbs
3544 lbs78 lbs124 lbs182 lbs248 lbs
4044 lbs78 lbs124 lbs182 lbs248 lbs
4542 lbs74 lbs118 lbs173 lbs236 lbs
5040 lbs70 lbs111 lbs163 lbs222 lbs
5538 lbs65 lbs103 lbs151 lbs205 lbs
6035 lbs60 lbs95 lbs138 lbs188 lbs
6532 lbs55 lbs86 lbs126 lbs171 lbs
7030 lbs50 lbs78 lbs114 lbs154 lbs
7527 lbs46 lbs71 lbs102 lbs138 lbs
8025 lbs41 lbs64 lbs92 lbs124 lbs
8523 lbs38 lbs58 lbs83 lbs112 lbs
9022 lbs35 lbs53 lbs76 lbs102 lbs

Machine Row Overview

Machine Row is an effective exercise that targets the back muscles by pulling a weighted handle towards your torso while seated, promoting strength and stability.

Muscles Worked

Equipment Needed

Rowing Machine

How To Perform the Machine Row

  1. Sit on the machine with your chest against the pad and feet securely on the footrests.
  2. Grasp the handles with a neutral grip (palms facing each other).
  3. Start with your arms fully extended and shoulders relaxed.
  4. Engage your core and pull the handles towards your torso, squeezing your shoulder blades together.
  5. Hold the contraction briefly, then slowly return to the starting position with controlled movement.
  6. Repeat for the desired number of repetitions.
  7. Breathe out while pulling the handles and breathe in while returning to the starting position.

Want to perfect your form? Check out our detailed guide on Machine Row for proper technique and tips.

Pro Tips for Machine Row

  • Keep your back straight and avoid rounding your shoulders.
  • Focus on squeezing your shoulder blades together to maximize muscle engagement.
  • Use a controlled movement to avoid using momentum.
  • Adjust the seat height so that handles are at chest level when your arms are fully extended.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Machine Row?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now