The average male weighing 180 lbs should be able to barbell row approximately 153 lbs for a single rep. This places them at the intermediate level among strength athletes. For a 140 lb female, the intermediate standard is approximately 84 lbs.
The barbell bent-over row is the primary upper-back strength builder and an important indicator of pulling balance. Most lifters row roughly 70-80% of their bench press.
How Much Should I Barbell Row? - Calculator
Enter your bodyweight to see your personalized standard and where you rank.
Barbell Row Standards by Bodyweight - Male
1 Rep Max in pounds for male lifters at each bodyweight and experience level.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 | 60 | 78 | 102 | 132 | 162 |
| 140 | 70 | 91 | 119 | 154 | 189 |
| 160 | 80 | 104 | 136 | 176 | 216 |
| 181 | 91 | 118 | 154 | 199 | 244 |
| 198 | 99 | 129 | 168 | 218 | 267 |
| 220 | 110 | 143 | 187 | 242 | 297 |
| 242 | 121 | 157 | 206 | 266 | 327 |
| 275 | 138 | 179 | 234 | 303 | 371 |
Barbell Row Standards by Bodyweight - Female
1 Rep Max in pounds for female lifters at each bodyweight and experience level.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 97 | 29 | 44 | 58 | 78 | 97 |
| 114 | 34 | 51 | 68 | 91 | 114 |
| 123 | 37 | 55 | 74 | 98 | 123 |
| 132 | 40 | 59 | 79 | 106 | 132 |
| 148 | 44 | 67 | 89 | 118 | 148 |
| 165 | 50 | 74 | 99 | 132 | 165 |
| 181 | 54 | 81 | 109 | 145 | 181 |
| 198 | 59 | 89 | 119 | 158 | 198 |
Tips to Improve Your Barbell Row
- Pull the bar to your lower chest or upper abdomen - not your upper chest
- Maintain a neutral spine throughout - imagine a broomstick along your back
- Pause at the top and squeeze the shoulder blades together for maximum lat activation
- Chest-supported rows eliminate lower back fatigue and isolate the upper back better
Frequently Asked Questions
How much should a beginner barbell row?
A beginner male should be able to row 0.6 to 0.75 times bodyweight within 6-12 months. A beginner female should target 0.4 to 0.55 times bodyweight in the same period.
Should I row as much as I bench?
Ideally, your row should be 90-110% of your bench press for balanced push-pull strength. Most lifters are significantly weaker in their row, which can contribute to shoulder imbalances over time.
Overhand vs underhand row - which builds more strength?
Underhand (supinated) rows allow most lifters to use 10-20% more weight by incorporating the biceps more fully. Overhand rows place more direct stress on the upper back and rear delts. Both are effective - use both in your program.
Why does my lower back fatigue before my lats on rows?
This usually means your hinge position is too far forward, putting excessive stress on the spinal erectors. Try a more vertical torso angle (Pendlay row style) or build lower back endurance with Romanian deadlifts and back extensions.