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Machine Row Strength Standards

Quick Answer Machine Row

A 180 lb male with an Intermediate-level Machine Row of 231 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 320 lbs (1.78x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Machine Row demonstration
Competition-Verified

How strong is your Machine Row? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Biceps, Latissimus Dorsi, Rhomboids, Trapezius, Posterior Deltoid
Equipment Rowing Machine
Data Points 71 rows
Difficulty Intermediate
Type Compound

How Strong Is Your Machine Row?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Machine Row?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 40 79 134 203 283
120 48 91 149 222 305
130 57 102 164 240 326
140 66 114 178 257 346
150 74 125 192 274 365
160 82 136 205 290 384
170 91 146 218 305 401
180 99 157 231 320 418
190 107 167 243 334 435
200 115 177 255 348 451
210 123 186 267 362 466
220 130 196 278 375 481
230 138 205 289 388 496
240 146 214 300 400 510
250 153 223 310 412 523
260 160 232 321 424 537
270 167 240 331 436 550
280 174 249 341 447 562
290 181 257 350 458 575
300 188 265 360 469 587
310 195 273 369 479 598

How Does Age Affect Machine Row Strength?

How Machine Row standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 72 122 189 271 363
20 82 140 216 310 415
25 84 143 222 318 426
30 84 143 222 318 426
35 84 143 222 318 426
40 84 143 222 318 426
45 80 136 211 302 404
50 75 128 198 283 379
55 69 118 183 262 351
60 63 108 167 239 320
65 57 97 151 216 289
70 51 87 135 194 260
75 46 78 121 173 232
80 41 70 108 155 208
85 37 63 97 139 186
90 33 56 87 125 168

What Do Machine Row Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are building the mind-muscle connection for the Machine Row, learning to initiate the pull with your back rather than your arms, and developing basic grip strength.

Novice

Stronger than 20% of lifters. You can perform the Machine Row with proper scapular retraction and a controlled range of motion. You are progressively overloading and building back thickness and lat width.

Intermediate

Stronger than 50% of lifters. Your Machine 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

Stronger than 80% of lifters. You have built substantial back development through the Machine 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

Stronger than 95% of lifters. Your Machine 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 Machine Row

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

Beginner → Novice Building Your Foundation
  • Train the Machine 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 your E1RM progress →
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 Machine 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 Machine 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 Machine 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 Machine Row

  1. Sit on the machine with your chest against the pad and feet securely on the footrests.
  2. Grasp the handles with a neutral grip (palms facing each other).
  3. Start with your arms fully extended and shoulders relaxed.
  4. Engage your core and pull the handles towards your torso, squeezing your shoulder blades together.
  5. Hold the contraction briefly, then slowly return to the starting position with controlled movement.
  6. Repeat for the desired number of repetitions.
  7. Breathe out while pulling the handles and breathe in while returning to the starting position.

Read the complete Machine Row guide on FitnessVolt →

Tips for Machine Row

  • Keep your back straight and avoid rounding your shoulders.
  • Focus on squeezing your shoulder blades together to maximize muscle engagement.
  • Use a controlled movement to avoid using momentum.
  • Adjust the seat height so that handles are at chest level when your arms are fully extended.

Where Do These Machine Row Standards Come From?

These Machine Row standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Machine Row Good for Your Weight?

Strength standards help you objectively measure your Machine Row performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Machine Row 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Machine Row depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Machine Row within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE