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barbell reverse grip bent over row Strength Standards

Quick Answer barbell reverse grip bent over row

A 180 lb male with an Intermediate-level barbell reverse grip bent over row of 144 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 185 lbs (1.03x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

barbell reverse grip bent over row demonstration
Competition-Derived

How strong is your barbell reverse grip bent over row? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles lats
Equipment barbell
Data Points 71 rows
Difficulty Intermediate
Type Compound

Estimated Standards - Estimated from bench-press standards using a 0.65x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your barbell reverse grip bent over row?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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How Much Should You barbell reverse grip bent over row?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 34 55 81 112 147
120 41 63 91 124 161
130 47 71 100 135 173
140 54 79 110 146 185
150 60 86 118 156 196
160 66 94 127 166 207
170 73 101 136 176 218
180 79 108 144 185 229
190 85 115 152 194 239
200 90 122 160 203 248
210 96 128 167 211 258
220 101 135 175 220 267
230 107 141 182 228 276
240 112 148 189 235 285
250 118 153 196 243 293
260 124 159 203 251 302
270 128 165 209 258 309
280 133 171 216 265 317
290 138 177 222 272 325
300 143 182 228 279 332
310 148 188 234 285 340

How Does Age Affect barbell reverse grip bent over row Strength?

How barbell reverse grip bent over row standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 57 85 120 161 206
20 66 98 137 185 236
25 67 100 141 189 242
30 67 100 141 189 242
35 67 100 141 189 242
40 67 100 141 189 242
45 64 95 134 179 229
50 60 89 125 168 215
55 55 83 116 156 199
60 51 75 106 142 182
65 46 68 96 129 164
70 41 61 86 115 148
75 36 55 77 103 132
80 33 49 69 92 118
85 29 44 62 83 106
90 27 39 55 75 95

What Do barbell reverse grip bent over row Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are building the mind-muscle connection for the barbell reverse grip bent over row, learning to initiate the pull with your back rather than your arms, and developing basic grip strength.

Novice

Stronger than 20% of lifters. You can perform the barbell reverse grip bent over row with proper scapular retraction and a controlled range of motion. You are progressively overloading and building back thickness and lat width.

Intermediate

Stronger than 50% of lifters. Your barbell reverse grip bent over row shows strong back engagement with minimal momentum. You use RPE to regulate pulling intensity and train strategically to balance horizontal and vertical pull volume.

Advanced

Stronger than 80% of lifters. You have built substantial back development through the barbell reverse grip bent over row with refined technique and heavy loads. Your grip is no longer a limiting factor, and you manage rowing and pulling fatigue across training blocks.

Elite

Stronger than 95% of lifters. Your barbell reverse grip bent over row strength is exceptional. You can handle loads that most lifters cannot move with strict form, and your back development reflects years of high-volume, periodized pulling work.

How to Progress Your barbell reverse grip bent over row

Tier-specific training recommendations to move your barbell reverse grip bent over row to the next level.

Beginner → Novice Building Your Foundation
  • Train the barbell reverse grip bent over row 2x per week, focusing on initiating the pull from your back, not your arms.
  • Use linear progression with strict form - no swinging or excessive body English.
  • Pause briefly at peak contraction to build the mind-muscle connection.
  • Develop grip strength in parallel to avoid it becoming a bottleneck.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Add a pull variation (different grip width, underhand, or single-arm) for balanced development.
  • Increase pulling volume to 10-15 sets per week across all back movements.
  • Program the barbell reverse grip bent over row at RPE 7-8, saving RPE 9 work for top sets only.
  • Balance horizontal pulls (rows) with vertical pulls (pulldowns/pull-ups).
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks with progressive overload on the barbell reverse grip bent over row.
  • Use RPE 8-9 for heavy sets with calculated backoff work at RPE 6-7.
  • Add controlled eccentrics and paused reps to break through plateaus.
  • Total back volume of 15-22 sets per week, distributed across pull patterns.
Program your backoff sets →
Advanced → Elite Mastery
  • Maximize the barbell reverse grip bent over row through advanced intensity techniques and precise volume management.
  • Use periodized blocks with planned overreaching and supercompensation phases.
  • Refine execution: squeeze at contraction, controlled stretch, zero momentum.
  • Your back development should reflect years of disciplined, high-volume pulling.
View RPE-to-percentage chart →

How to Perform barbell reverse grip bent over row

["Stand with your feet shoulder-width apart and knees slightly bent.","Hold a barbell with an overhand grip, palms facing down, and hands slightly wider than shoulder-width apart.","Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor.","Pull the barbell towards your lower chest, squeezing your shoulder blades together.","Pause for a moment at the top, then slowly lower the barbell back to the starting position.","Repeat for the desired number of repetitions."]

Read the complete barbell reverse grip bent over row guide on FitnessVolt →

Where Do These barbell reverse grip bent over row Standards Come From?

These barbell reverse grip bent over row standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your barbell reverse grip bent over row Good for Your Weight?

Strength standards help you objectively measure your barbell reverse grip bent over row performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can barbell reverse grip bent over row 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" barbell reverse grip bent over row depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the barbell reverse grip bent over row within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

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Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE