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Barbell Reverse Grip Bent Over Row strength standards

What is a good Barbell Reverse Grip Bent Over Row?

For a 180 lb male, an Intermediate Barbell Reverse Grip Bent Over Row is about 144 lb (0.8x bodyweight). Advanced starts around 185 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Barbell Reverse Grip Bent Over Row Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Bench Press table by a fixed ratio of 0.65. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Barbell Reverse Grip Bent Over Row standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Barbell Reverse Grip Bent Over Row Standards by Age

How the Barbell Reverse Grip Bent Over Row standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Barbell Reverse Grip Bent Over Row standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Barbell Reverse Grip Bent Over Row Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 144 lbs (0.8x bodyweight) on the Barbell Reverse Grip Bent Over Row is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Barbell Reverse Grip Bent Over Row Strength Levels Mean

Beginner

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

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

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

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

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 progress with the one rep max calculator →
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

Barbell Reverse Grip Bent Over Row demonstration
Primary Muscles lats
Equipment barbell
Difficulty Intermediate
Type Compound
["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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Barbell Reverse Grip Bent Over Row table is the Bench Press table scaled by a fixed FitnessVolt ratio of 0.65 (confidence: medium). It is a set of targets, not a measured population. There is no competition or gym dataset for the Barbell Reverse Grip Bent Over Row itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Barbell Reverse Grip Bent Over Row depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Barbell Reverse Grip Bent Over Row after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Barbell Reverse Grip Bent Over Row table is the Bench Press table scaled by a fixed FitnessVolt ratio of 0.65 (confidence: medium). It is a set of targets, not a measured population.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.