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barbell reverse grip incline bench row strength standards

What is a good barbell reverse grip incline bench row?

For a 180 lb male, an Intermediate barbell reverse grip incline bench row is about 128 lb (0.71x bodyweight). Advanced starts around 165 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 128 lb Intermediate at 180 lb
Next tier 165 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer barbell reverse grip incline bench row

A solid (Intermediate) barbell reverse grip incline bench row for a 180 lb male is about 128 lb (0.71x bodyweight). Use the calculator below to convert your own barbell reverse grip incline bench row into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 165 lb (0.92x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

barbell reverse grip incline bench row demonstration
Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Compound

Estimated Standards - The level table for this exercise is modeled from FitnessVolt strength ratios for a related base lift, not from direct measurements of this movement. Learn about our methodology

How Strong Is Your barbell reverse grip incline bench row?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 128 lbs (0.71x bodyweight) on the barbell reverse grip incline bench row ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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Share your FVCP with friends
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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted barbell reverse grip incline bench row entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

128 lb Typical 1RM (Intermediate)
0.71x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You barbell reverse grip incline bench row?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your barbell reverse grip incline bench row Good?

A quick read on what counts as a good barbell reverse grip incline bench row at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) barbell reverse grip incline bench row is about 128 lb (0.71x bodyweight). Advanced lifters hit 165 lb (0.92x), and Elite is 204 lb (1.13x).

Women (140 lb): a good (Intermediate) barbell reverse grip incline bench row is about 63 lb (0.45x bodyweight). Advanced lifters hit 90 lb (0.64x), and Elite is 121 lb (0.86x).

How Much Should You Be Able to barbell reverse grip incline bench row?

Men: a 180 lb male should lift about 128 lb at an Intermediate level (a beginner target is around 70 lb).

Women: a 140 lb female should lift about 63 lb at an Intermediate level (a beginner target is around 23 lb).

By bodyweight (men): A 150 lb lifter lifts about 106 lb, and a 220 lb lifter lifts about 156 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 126 lb, while by age 50 the Intermediate standard is about 112 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

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.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 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 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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

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

Use this page to compare your barbell reverse grip incline bench row against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" barbell reverse grip incline bench 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 incline bench 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.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
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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One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
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.