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Lever T-Bar Row strength standards

What is a good Lever T-Bar Row?

For a 180 lb male, an Intermediate Lever T-Bar 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.

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Lever T-Bar Row Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Bench Press table by a fixed ratio of 0.58. 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 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

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

Lever T-Bar Row Standards by Age

How the Lever T-Bar 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 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

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

Check Your Lever T-Bar 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 128 lbs (0.71x bodyweight) on the Lever T-Bar 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 T-Bar Row Strength Levels Mean

Beginner

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

Novice

You can perform the Lever T-Bar 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 T-Bar 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 T-Bar 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 T-Bar 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 T-Bar Row

Tier-specific training recommendations to move your Lever T-Bar Row to the next level.

Beginner → Novice Building Your Foundation
  • Train the Lever T-Bar 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 T-Bar 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 T-Bar 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 T-Bar 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 T-Bar Row

Lever T-Bar Row demonstration
Primary Muscles upper-back
Equipment lever
Difficulty Intermediate
Type Compound
["Adjust the seat height and footplate position to ensure proper alignment.","Sit on the machine with your chest against the pad and your feet flat on the footplate.","Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.","Keep your back straight and engage your core.","Pull the handles towards your torso, squeezing your shoulder blades together.","Pause for a moment at the peak contraction, then slowly release the handles back to the starting position.","Repeat for the desired number of repetitions."]

Read the complete Lever T-Bar Row guide on FitnessVolt →

Where Do These Lever T-Bar Row Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Lever T-Bar Row table is the Bench Press table scaled by a fixed FitnessVolt ratio of 0.58 (confidence: medium). It is a set of targets, not a measured population. There is no competition or gym dataset for the Lever T-Bar 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 T-Bar 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 T-Bar 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 T-Bar Row table is the Bench Press table scaled by a fixed FitnessVolt ratio of 0.58 (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.