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Inverted Row strength standards

What is a good Inverted Row?

For a 180 lb male, an Intermediate Inverted Row is about 19 reps. Advanced starts around 33 reps. Enter your own bodyweight below to get the exact standard and FVCP rank.

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How Many Inverted Row Should You Be Able to Do?

Inverted Row rep targets for a 180 lb man, by training level:

Beginner< 1
Novice7 reps
Intermediate19 reps
Advanced33 reps
Elite48 reps

Inverted Row Standards by Bodyweight

Estimates from the FitnessVolt standards model. 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 < 1 3 16 34 54
120 < 1 4 17 35 53
130 < 1 5 18 34 53
140 < 1 6 18 34 52
150 < 1 6 19 34 51
160 < 1 7 19 34 50
170 < 1 7 19 33 49
180 < 1 7 19 33 48
190 < 1 7 18 32 47
200 < 1 8 18 31 46
210 < 1 8 18 31 45
220 < 1 8 18 30 44
230 < 1 8 17 30 43
240 < 1 8 17 29 42
250 < 1 8 17 28 41
260 < 1 7 17 28 40
270 < 1 7 16 27 39
280 < 1 7 16 27 38
290 < 1 7 16 26 37
300 < 1 7 15 26 36
310 < 1 7 15 25 36

The Inverted Row standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Inverted Row Standards by Age

How the Inverted Row standards change with age, in reps. 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 < 1 < 1 11 26 41
20 < 1 5 17 34 52
25 < 1 6 19 35 54
30 < 1 6 19 35 54
35 < 1 6 19 35 54
40 < 1 6 19 35 54
45 < 1 4 16 32 50
50 < 1 2 13 28 45
55 < 1 < 1 10 24 39
60 < 1 < 1 8 19 33
65 < 1 < 1 4 15 27
70 < 1 < 1 1 10 21
75 < 1 < 1 < 1 7 16
80 < 1 < 1 < 1 3 11
85 < 1 < 1 < 1 < 1 8
90 < 1 < 1 < 1 < 1 5

The Inverted Row standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Inverted 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 doing 19 Inverted Row is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.
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 Inverted Row Strength Levels Mean

Beginner

You are working toward your first full-range reps. Dead hangs, slow negatives and band-assisted reps are the normal starting tools.

Novice

You can do a few full-range reps in a row with control. Adding one rep to your best set every week or two is steady progress here.

Intermediate

You can do a solid set of clean reps without swinging, bouncing or cutting the range short. Two or three sessions a week with planned sets keep the number climbing.

Advanced

Long sets with strict form are routine for you. Many lifters at this level add load with a weight belt or vest to keep progressing.

Elite

Rep counts this high for your bodyweight take years of focused training. Weighted or harder variations are usually the next challenge.

How to Progress Your Inverted Row

Tier-specific training recommendations to move your Inverted Row to the next level.

Beginner → Novice Your First Full Reps
  • Practice dead hangs and slow negatives: start at the top and lower yourself over 3 to 5 seconds.
  • Use a band or an assisted machine for full-range reps, and reduce the help over time.
  • End each set one or two reps before your form breaks.
Novice → Intermediate Build Rep Volume
  • Train the movement 2 to 3 times a week with several sets, not one all-out set.
  • Add one rep to one set each session, and keep the full range.
  • Test your max reps every 3 to 4 weeks, not every session.
Intermediate → Advanced Add Load or Harder Variations
  • Once you can do 12 to 15 strict reps, add weight and train in the 5 to 8 rep range.
  • Slow the lowering phase or pause with your chin over the bar.
  • Keep one high-rep day a week so your max set keeps growing.
Advanced → Elite Peak Your Max Set
  • Run 4 to 6 week blocks that build volume, then ease off the week before a max test.
  • Track your best set and your weighted reps: both show progress.
  • Your bodyweight changes your rep count directly, so compare tests at a similar weight.

How to Perform Inverted Row

Inverted Row demonstration
Primary Muscles Biceps, Forearms, Core, Latissimus Dorsi, Upper Back
Equipment Barbell, Smith Machine
Difficulty Intermediate
Type Compound
  1. Set a barbell in a rack at waist height or use a Smith machine.
  2. Lie on the floor beneath the bar and grab it with an overhand grip, hands shoulder-width apart.
  3. Extend your legs out straight with your heels on the ground and your body in a straight line.
  4. Engage your core and pull your chest toward the bar by squeezing your shoulder blades together.
  5. Pause briefly at the top, then slowly lower yourself back to the starting position.

Tips

  • 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.

Read the complete Inverted Row guide on FitnessVolt →

Where Do These Inverted Row Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Inverted Row table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Inverted Row itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Frequently Asked Questions

A good Inverted Row number 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 in Inverted 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 Inverted Row table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
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.