Skip to content

barbell reverse grip incline bench row Strength Standards

Quick Answer barbell reverse grip incline bench row

A 180 lb male with an Intermediate-level barbell reverse grip incline bench row of 128 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 165 lbs (0.92x bodyweight).

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

barbell reverse grip incline bench row demonstration
Competition-Derived

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

Primary Muscles upper-back
Equipment barbell
Data Points 71 rows
Difficulty Intermediate
Type Compound

Estimated Standards - Estimated from bench-press standards using a 0.58x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your barbell reverse grip incline bench row?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
Help improve accuracy for everyone
Share your FVCP with friends
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

How Much Should You barbell reverse grip incline bench 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 31 49 73 100 131
120 37 56 81 111 143
130 42 63 89 121 154
140 48 70 98 130 165
150 54 77 106 139 175
160 59 84 114 148 185
170 65 90 121 157 195
180 70 96 128 165 204
190 75 103 136 173 213
200 81 108 143 181 222
210 86 114 149 189 230
220 90 120 156 196 238
230 96 126 162 203 247
240 100 132 169 210 254
250 105 137 175 217 262
260 110 142 181 224 269
270 114 147 187 230 276
280 119 153 193 237 283
290 124 158 198 243 290
300 128 162 204 249 296
310 132 168 209 255 303

How Does Age Affect barbell reverse grip incline bench row Strength?

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

Age Beginner Novice Intermediate Advanced Elite
15 51 76 107 144 184
20 59 87 122 165 211
25 60 89 126 169 216
30 60 89 126 169 216
35 60 89 126 169 216
40 60 89 126 169 216
45 57 85 119 160 205
50 53 79 112 150 192
55 49 74 104 139 177
60 45 67 95 127 162
65 41 60 85 115 147
70 37 55 77 103 132
75 32 49 68 92 118
80 29 44 61 82 105
85 26 39 55 74 95
90 24 35 49 67 85

What Do barbell reverse grip incline bench row Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are building the mind-muscle connection for the barbell reverse grip incline bench 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 incline bench 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 incline bench 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 incline bench 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 incline bench 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 incline bench row

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

Beginner → Novice Building Your Foundation
  • Train the barbell reverse grip incline bench 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 incline bench 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 incline bench 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 incline bench 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 incline bench row

["Set up an incline bench at a 45-degree angle.","Sit on the bench facing the backrest with your chest against it.","Grab the barbell with a reverse grip (palms facing down) and hands slightly wider than shoulder-width apart.","Keep your back straight and core engaged.","Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.","Pause for a moment at the top of the movement.","Slowly lower the barbell back to the starting position.","Repeat for the desired number of repetitions."]

Read the complete barbell reverse grip incline bench row guide on FitnessVolt →

Where Do These barbell reverse grip incline bench row Standards Come From?

These barbell reverse grip incline bench 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 incline bench row Good for Your Weight?

Strength standards help you objectively measure your barbell reverse grip incline bench 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 incline bench 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 incline bench 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 incline bench 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.

Related Exercise Standards

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