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Bent Over Row Strength Standards for Men and Women

Discover how your Bent Over Row performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Bent Over Row Strength Level

Calculate Your Bent Over Row Strength

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Bent Over Row Weight Standards

Compare your Bent Over Row performance to these weight standards and see where you stand.

LevelWeight
Beginner94 lbs
Novice138 lbs
Intermediate193 lbs
Advanced258 lbs
Elite328 lbs

Bent Over Row Bodyweight Ratio Standards

See how your Bent Over Row strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.00
Advanced1.50
Elite1.75
LevelBodyweight Ratio
Beginner0.25
Novice0.40
Intermediate0.65
Advanced0.90
Elite1.20

Bent Over Row Standards by Bodyweight

Find the Bent Over Row strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs51 lbs79 lbs116 lbs161 lbs211 lbs
120 lbs59 lbs90 lbs129 lbs176 lbs228 lbs
130 lbs67 lbs100 lbs142 lbs191 lbs245 lbs
140 lbs75 lbs110 lbs153 lbs205 lbs260 lbs
150 lbs83 lbs120 lbs165 lbs218 lbs276 lbs
160 lbs91 lbs129 lbs176 lbs231 lbs290 lbs
170 lbs99 lbs139 lbs187 lbs243 lbs304 lbs
180 lbs107 lbs148 lbs198 lbs256 lbs318 lbs
190 lbs114 lbs157 lbs208 lbs267 lbs331 lbs
200 lbs122 lbs165 lbs218 lbs279 lbs343 lbs
210 lbs129 lbs174 lbs228 lbs290 lbs356 lbs
220 lbs136 lbs182 lbs237 lbs300 lbs367 lbs
230 lbs143 lbs190 lbs247 lbs311 lbs379 lbs
240 lbs150 lbs198 lbs256 lbs321 lbs390 lbs
250 lbs157 lbs206 lbs264 lbs331 lbs401 lbs
260 lbs163 lbs213 lbs273 lbs340 lbs412 lbs
270 lbs170 lbs221 lbs281 lbs350 lbs422 lbs
280 lbs176 lbs228 lbs290 lbs359 lbs432 lbs
290 lbs182 lbs235 lbs298 lbs368 lbs442 lbs
300 lbs188 lbs242 lbs306 lbs377 lbs452 lbs
310 lbs194 lbs249 lbs313 lbs385 lbs461 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs28 lbs47 lbs75 lbs109 lbs148 lbs
100 lbs30 lbs51 lbs79 lbs114 lbs154 lbs
110 lbs33 lbs54 lbs84 lbs120 lbs160 lbs
120 lbs35 lbs57 lbs87 lbs124 lbs166 lbs
130 lbs37 lbs60 lbs91 lbs129 lbs171 lbs
140 lbs39 lbs63 lbs95 lbs133 lbs176 lbs
150 lbs41 lbs66 lbs98 lbs137 lbs180 lbs
160 lbs43 lbs68 lbs101 lbs141 lbs185 lbs
170 lbs45 lbs71 lbs104 lbs144 lbs189 lbs
180 lbs47 lbs73 lbs107 lbs148 lbs193 lbs
190 lbs49 lbs75 lbs110 lbs151 lbs197 lbs
200 lbs51 lbs78 lbs113 lbs154 lbs200 lbs
210 lbs52 lbs80 lbs115 lbs157 lbs204 lbs
220 lbs54 lbs82 lbs118 lbs160 lbs207 lbs
230 lbs56 lbs84 lbs120 lbs163 lbs210 lbs
240 lbs57 lbs86 lbs122 lbs166 lbs213 lbs
250 lbs59 lbs88 lbs125 lbs168 lbs216 lbs
260 lbs60 lbs89 lbs127 lbs171 lbs219 lbs

Bent Over Row Standards by Age

Discover how Bent Over Row strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1581 lbs118 lbs165 lbs220 lbs280 lbs
2092 lbs135 lbs188 lbs251 lbs320 lbs
2594 lbs138 lbs193 lbs258 lbs328 lbs
3094 lbs138 lbs193 lbs258 lbs328 lbs
3594 lbs138 lbs193 lbs258 lbs328 lbs
4094 lbs138 lbs193 lbs258 lbs328 lbs
4590 lbs131 lbs184 lbs245 lbs312 lbs
5085 lbs124 lbs173 lbs230 lbs293 lbs
5579 lbs115 lbs160 lbs213 lbs271 lbs
6072 lbs105 lbs146 lbs195 lbs248 lbs
6566 lbs95 lbs133 lbs177 lbs225 lbs
7059 lbs86 lbs120 lbs159 lbs202 lbs
7554 lbs78 lbs108 lbs143 lbs181 lbs
8049 lbs70 lbs97 lbs128 lbs163 lbs
8544 lbs63 lbs87 lbs115 lbs146 lbs
9040 lbs57 lbs79 lbs105 lbs132 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1534 lbs55 lbs82 lbs116 lbs154 lbs
2038 lbs62 lbs93 lbs132 lbs175 lbs
2539 lbs63 lbs96 lbs135 lbs180 lbs
3039 lbs63 lbs96 lbs135 lbs180 lbs
3539 lbs63 lbs96 lbs135 lbs180 lbs
4039 lbs63 lbs96 lbs135 lbs180 lbs
4537 lbs60 lbs91 lbs129 lbs171 lbs
5035 lbs57 lbs86 lbs121 lbs160 lbs
5533 lbs53 lbs80 lbs112 lbs149 lbs
6030 lbs49 lbs73 lbs103 lbs136 lbs
6528 lbs45 lbs67 lbs93 lbs124 lbs
7026 lbs40 lbs60 lbs84 lbs111 lbs
7523 lbs37 lbs54 lbs76 lbs100 lbs
8022 lbs33 lbs49 lbs68 lbs90 lbs
8520 lbs30 lbs45 lbs62 lbs81 lbs
9018 lbs28 lbs41 lbs56 lbs74 lbs

Bent Over Row Overview

A compound exercise targeting the back muscles, where you bend at the hips and row a weight towards your torso, enhancing upper body strength and posture.

Muscles Worked

Equipment Needed

Barbell

How To Perform the Bent Over Row

  1. Stand with feet shoulder-width apart, holding a barbell with a pronated (overhand) grip.
  2. Bend your knees slightly and hinge at the hips, keeping your back straight and head in line with your spine.
  3. Let the barbell hang at arm's length in front of you, with your arms fully extended.
  4. Pull the barbell towards your torso, focusing on squeezing your shoulder blades together.
  5. Pause briefly at the top of the movement, then slowly lower the barbell back to the starting position.
  6. Repeat for the desired number of repetitions, maintaining proper form throughout.

Want to perfect your form? Check out our detailed guide on Bent Over Row for proper technique and tips.

Pro Tips for Bent Over Row

  • Keep your back straight to avoid injury.
  • Engage your core to maintain stability.
  • Avoid using momentum to lift the weight; focus on controlled movement.
  • Ensure your head stays in line with your spine.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Bent Over Row?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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