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Machine Row strength standards

What is a good Machine Row?

For a 180 lb male, an Intermediate Machine Row is about 231 lb (1.28x bodyweight). Advanced starts around 320 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Machine 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 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

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

Machine Row Standards by Age

How the Machine 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 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

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

Check Your Machine 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 231 lbs (1.28x bodyweight) on the Machine 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 Machine Row Strength Levels Mean

Beginner

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

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

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

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

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 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 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

Machine Row demonstration
Primary Muscles Biceps, Latissimus Dorsi, Rhomboids, Trapezius, Posterior Deltoid
Equipment Rowing Machine
Difficulty Intermediate
Type Compound
  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.

Tips

  • 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.

Read the complete Machine Row guide on FitnessVolt →

Where Do These Machine Row Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Machine Row table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Machine 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" Machine 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 Machine 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 Machine 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.