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Inverted Row Strength Standards for Men and Women
Discover how your Inverted Row performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Inverted Row Strength Level
Calculate Your Inverted Row Strength
Inverted Row Rep Standards
Compare your Inverted Row performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 6 |
| Intermediate | 19 |
| Advanced | 35 |
| Elite | 54 |
Inverted Row Standards by Bodyweight
Find the Inverted Row strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 6 | 19 | 37 | 57 |
| 120 lbs | < 1 | 7 | 20 | 38 | 56 |
| 130 lbs | < 1 | 8 | 21 | 37 | 56 |
| 140 lbs | < 1 | 9 | 21 | 37 | 55 |
| 150 lbs | < 1 | 9 | 22 | 37 | 54 |
| 160 lbs | < 1 | 10 | 22 | 37 | 53 |
| 170 lbs | < 1 | 10 | 22 | 36 | 52 |
| 180 lbs | < 1 | 10 | 22 | 36 | 51 |
| 190 lbs | < 1 | 10 | 21 | 35 | 50 |
| 200 lbs | < 1 | 11 | 21 | 34 | 49 |
| 210 lbs | < 1 | 11 | 21 | 34 | 48 |
| 220 lbs | < 1 | 11 | 21 | 33 | 47 |
| 230 lbs | < 1 | 11 | 20 | 33 | 46 |
| 240 lbs | < 1 | 11 | 20 | 32 | 45 |
| 250 lbs | < 1 | 11 | 20 | 31 | 44 |
| 260 lbs | < 1 | 10 | 20 | 31 | 43 |
| 270 lbs | < 1 | 10 | 19 | 30 | 42 |
| 280 lbs | < 1 | 10 | 19 | 30 | 41 |
| 290 lbs | < 1 | 10 | 19 | 29 | 40 |
| 300 lbs | < 1 | 10 | 18 | 29 | 39 |
| 310 lbs | < 1 | 10 | 18 | 28 | 39 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | < 1 | 12 | 24 | 37 |
| 100 lbs | < 1 | < 1 | 13 | 25 | 38 |
| 110 lbs | < 1 | 5 | 14 | 26 | 38 |
| 120 lbs | < 1 | 6 | 15 | 26 | 38 |
| 130 lbs | < 1 | 7 | 16 | 27 | 38 |
| 140 lbs | < 1 | 8 | 16 | 27 | 38 |
| 150 lbs | < 1 | 9 | 17 | 27 | 37 |
| 160 lbs | < 1 | 9 | 17 | 27 | 37 |
| 170 lbs | < 1 | 9 | 17 | 26 | 36 |
| 180 lbs | < 1 | 10 | 17 | 26 | 36 |
| 190 lbs | < 1 | 10 | 17 | 26 | 35 |
| 200 lbs | < 1 | 10 | 17 | 25 | 34 |
| 210 lbs | < 1 | 10 | 16 | 25 | 34 |
| 220 lbs | < 1 | 10 | 16 | 25 | 33 |
| 230 lbs | < 1 | 10 | 16 | 24 | 32 |
| 240 lbs | < 1 | 10 | 16 | 24 | 32 |
| 250 lbs | < 1 | 10 | 16 | 23 | 31 |
| 260 lbs | < 1 | 10 | 15 | 23 | 31 |
Inverted Row Standards by Age
Discover how Inverted Row strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 14 | 29 | 44 |
| 20 | < 1 | 8 | 20 | 37 | 55 |
| 25 | < 1 | 9 | 22 | 38 | 57 |
| 30 | < 1 | 9 | 22 | 38 | 57 |
| 35 | < 1 | 9 | 22 | 38 | 57 |
| 40 | < 1 | 9 | 22 | 38 | 57 |
| 45 | < 1 | 7 | 19 | 35 | 53 |
| 50 | < 1 | 5 | 16 | 31 | 48 |
| 55 | < 1 | < 1 | 13 | 27 | 42 |
| 60 | < 1 | < 1 | 11 | 22 | 36 |
| 65 | < 1 | < 1 | 7 | 18 | 30 |
| 70 | < 1 | < 1 | 4 | 13 | 24 |
| 75 | < 1 | < 1 | < 1 | 10 | 19 |
| 80 | < 1 | < 1 | < 1 | 6 | 14 |
| 85 | < 1 | < 1 | < 1 | < 1 | 11 |
| 90 | < 1 | < 1 | < 1 | < 1 | 8 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 11 | 22 | 35 |
| 20 | < 1 | 4 | 15 | 29 | 44 |
| 25 | < 1 | 5 | 16 | 30 | 46 |
| 30 | < 1 | 5 | 16 | 30 | 46 |
| 35 | < 1 | 5 | 16 | 30 | 46 |
| 40 | < 1 | 5 | 16 | 30 | 46 |
| 45 | < 1 | < 1 | 14 | 27 | 42 |
| 50 | < 1 | < 1 | 12 | 24 | 38 |
| 55 | < 1 | < 1 | 10 | 20 | 33 |
| 60 | < 1 | < 1 | 7 | 16 | 28 |
| 65 | < 1 | < 1 | < 1 | 12 | 22 |
| 70 | < 1 | < 1 | < 1 | 9 | 17 |
| 75 | < 1 | < 1 | < 1 | 6 | 13 |
| 80 | < 1 | < 1 | < 1 | < 1 | 10 |
| 85 | < 1 | < 1 | < 1 | < 1 | 6 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
Inverted Row Overview
The Inverted Row is a bodyweight exercise that strengthens the upper back, shoulders, and arms by pulling your chest towards a bar while maintaining a straight body position.
Muscles Worked
Equipment Needed
Barbell, Smith Machine
How To Perform the Inverted Row
- Set a barbell in a rack at waist height or use a Smith machine.
- Lie on the floor beneath the bar and grab it with an overhand grip, hands shoulder-width apart.
- Extend your legs out straight with your heels on the ground and your body in a straight line.
- Engage your core and pull your chest toward the bar by squeezing your shoulder blades together.
- Pause briefly at the top, then slowly lower yourself back to the starting position.
Want to perfect your form? Check out our detailed guide on Inverted Row for proper technique and tips.
Pro Tips for Inverted Row
- Maintain a straight line from head to heels throughout the movement.
- Engage your core to avoid sagging or arching your back.
- Use a controlled motion, avoiding jerky or swinging movements.
- If the exercise is too difficult, bend your knees to reduce the load.