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Lever Bent Over Row strength standards

What is a good Lever Bent Over Row?

For a 180 lb male, an Intermediate Lever Bent Over Row is about 137 lb (0.76x bodyweight). Advanced starts around 176 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Lever Bent Over Row Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Bench Press table by a fixed ratio of 0.62. 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 33 52 78 107 140
120 39 60 87 118 153
130 45 68 95 129 165
140 51 75 105 139 177
150 58 82 113 149 187
160 63 89 122 158 198
170 69 96 130 167 208
180 75 103 137 176 218
190 81 110 145 185 228
200 86 116 153 193 237
210 92 122 159 202 246
220 97 128 167 210 255
230 102 135 174 217 264
240 107 141 180 224 272
250 112 146 187 232 280
260 118 152 193 239 288
270 122 157 200 246 295
280 127 163 206 253 303
290 132 169 211 260 310
300 136 174 218 266 317
310 141 179 223 272 324

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

Lever Bent Over Row Standards by Age

How the Lever Bent Over Row standards change with age, as a 1RM in lb. 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 55 81 115 154 197
20 63 93 131 176 225
25 64 95 135 180 231
30 64 95 135 180 231
35 64 95 135 180 231
40 64 95 135 180 231
45 61 91 128 171 219
50 57 85 120 161 205
55 53 79 111 149 190
60 48 71 101 136 174
65 43 64 91 123 157
70 39 58 82 110 141
75 35 52 73 99 126
80 31 47 66 88 112
85 28 42 59 79 101
90 25 37 53 71 91

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

Check Your Lever Bent Over 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 lifting 137 lbs (0.76x bodyweight) on the Lever Bent Over Row is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

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 Lever Bent Over Row Strength Levels Mean

Beginner

You are building the mind-muscle connection for the Lever Bent Over Row, learning to initiate the pull with your back rather than your arms, and developing basic grip strength.

Novice

You can perform the Lever Bent Over Row with proper scapular retraction and a controlled range of motion. You are progressively overloading and building back thickness and lat width.

Intermediate

Your Lever Bent Over 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

You have built substantial back development through the Lever Bent Over 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

Your Lever Bent Over 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 Lever Bent Over Row

Tier-specific training recommendations to move your Lever Bent Over Row to the next level.

Beginner → Novice Building Your Foundation
  • Train the Lever Bent Over 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 Lever Bent Over 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 Lever Bent Over 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 Lever Bent Over 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 Lever Bent Over Row

Lever Bent Over Row demonstration
Primary Muscles upper-back
Equipment barbell
Difficulty Intermediate
Type Compound
["Stand with your feet shoulder-width apart and knees slightly bent.","Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.","Bend forward at the hips, keeping your back straight and chest up.","Pull the barbell towards your lower chest, squeezing your shoulder blades together.","Pause for a moment at the top, then slowly lower the barbell back to the starting position.","Repeat for the desired number of repetitions."]

Read the complete Lever Bent Over Row guide on FitnessVolt →

Where Do These Lever Bent Over Row Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Lever Bent Over Row table is the Bench Press table scaled by a fixed FitnessVolt ratio of 0.62 (confidence: medium). It is a set of targets, not a measured population. There is no competition or gym dataset for the Lever Bent Over Row itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Lever Bent Over 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 Lever Bent Over 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 Lever Bent Over Row table is the Bench Press table scaled by a fixed FitnessVolt ratio of 0.62 (confidence: medium). It is a set of targets, not a measured population.
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.