Pendlay Row Strength Standards for Men and Women

Discover how your Pendlay Row performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Pendlay Row Strength Level

Calculate Your Pendlay Row Strength

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Pendlay Row Weight Standards

Compare your Pendlay Row performance to these weight standards and see where you stand.

LevelWeight
Beginner109 lbs
Novice152 lbs
Intermediate205 lbs
Advanced265 lbs
Elite331 lbs

Pendlay Row Bodyweight Ratio Standards

See how your Pendlay Row strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.00
Advanced1.50
Elite1.75
LevelBodyweight Ratio
Beginner0.40
Novice0.55
Intermediate0.80
Advanced1.05
Elite1.35

Pendlay Row Standards by Bodyweight

Find the Pendlay Row strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs59 lbs87 lbs122 lbs163 lbs208 lbs
120 lbs68 lbs98 lbs135 lbs179 lbs226 lbs
130 lbs78 lbs109 lbs148 lbs194 lbs243 lbs
140 lbs87 lbs120 lbs161 lbs208 lbs259 lbs
150 lbs95 lbs130 lbs173 lbs222 lbs274 lbs
160 lbs104 lbs140 lbs185 lbs235 lbs289 lbs
170 lbs113 lbs150 lbs196 lbs248 lbs303 lbs
180 lbs121 lbs160 lbs207 lbs260 lbs317 lbs
190 lbs129 lbs170 lbs218 lbs273 lbs330 lbs
200 lbs137 lbs179 lbs228 lbs284 lbs343 lbs
210 lbs145 lbs188 lbs239 lbs296 lbs356 lbs
220 lbs153 lbs197 lbs249 lbs307 lbs368 lbs
230 lbs160 lbs205 lbs258 lbs317 lbs380 lbs
240 lbs168 lbs214 lbs268 lbs328 lbs391 lbs
250 lbs175 lbs222 lbs277 lbs338 lbs403 lbs
260 lbs182 lbs230 lbs286 lbs348 lbs413 lbs
270 lbs189 lbs238 lbs295 lbs358 lbs424 lbs
280 lbs196 lbs245 lbs303 lbs367 lbs434 lbs
290 lbs203 lbs253 lbs312 lbs377 lbs444 lbs
300 lbs209 lbs260 lbs320 lbs386 lbs454 lbs
310 lbs216 lbs268 lbs328 lbs395 lbs464 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs40 lbs60 lbs86 lbs117 lbs150 lbs
100 lbs45 lbs66 lbs93 lbs125 lbs159 lbs
110 lbs49 lbs71 lbs99 lbs132 lbs168 lbs
120 lbs54 lbs77 lbs105 lbs139 lbs176 lbs
130 lbs58 lbs81 lbs111 lbs146 lbs183 lbs
140 lbs62 lbs86 lbs117 lbs152 lbs190 lbs
150 lbs65 lbs91 lbs122 lbs158 lbs197 lbs
160 lbs69 lbs95 lbs127 lbs164 lbs204 lbs
170 lbs72 lbs99 lbs132 lbs169 lbs210 lbs
180 lbs76 lbs103 lbs136 lbs174 lbs215 lbs
190 lbs79 lbs107 lbs141 lbs180 lbs221 lbs
200 lbs82 lbs110 lbs145 lbs184 lbs226 lbs
210 lbs85 lbs114 lbs149 lbs189 lbs232 lbs
220 lbs88 lbs118 lbs153 lbs194 lbs237 lbs
230 lbs91 lbs121 lbs157 lbs198 lbs241 lbs
240 lbs94 lbs124 lbs161 lbs202 lbs246 lbs
250 lbs97 lbs127 lbs164 lbs206 lbs251 lbs
260 lbs99 lbs130 lbs168 lbs210 lbs255 lbs

Pendlay Row Standards by Age

Discover how Pendlay Row strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1594 lbs130 lbs175 lbs227 lbs283 lbs
20106 lbs148 lbs200 lbs259 lbs323 lbs
25109 lbs152 lbs205 lbs265 lbs331 lbs
30109 lbs152 lbs205 lbs265 lbs331 lbs
35109 lbs152 lbs205 lbs265 lbs331 lbs
40109 lbs152 lbs205 lbs265 lbs331 lbs
45104 lbs144 lbs194 lbs252 lbs314 lbs
5098 lbs136 lbs183 lbs237 lbs295 lbs
5591 lbs126 lbs169 lbs219 lbs273 lbs
6083 lbs115 lbs155 lbs201 lbs250 lbs
6576 lbs105 lbs141 lbs182 lbs226 lbs
7068 lbs95 lbs127 lbs164 lbs204 lbs
7562 lbs85 lbs114 lbs147 lbs183 lbs
8056 lbs77 lbs102 lbs132 lbs164 lbs
8550 lbs69 lbs92 lbs119 lbs147 lbs
9046 lbs63 lbs84 lbs108 lbs133 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1552 lbs74 lbs102 lbs135 lbs170 lbs
2059 lbs84 lbs116 lbs153 lbs194 lbs
2560 lbs86 lbs119 lbs157 lbs199 lbs
3060 lbs86 lbs119 lbs157 lbs199 lbs
3560 lbs86 lbs119 lbs157 lbs199 lbs
4060 lbs86 lbs119 lbs157 lbs199 lbs
4557 lbs82 lbs113 lbs149 lbs189 lbs
5054 lbs77 lbs106 lbs140 lbs178 lbs
5550 lbs72 lbs99 lbs130 lbs165 lbs
6046 lbs66 lbs91 lbs119 lbs151 lbs
6542 lbs60 lbs82 lbs108 lbs137 lbs
7038 lbs54 lbs74 lbs98 lbs123 lbs
7535 lbs49 lbs67 lbs88 lbs111 lbs
8032 lbs44 lbs60 lbs79 lbs99 lbs
8529 lbs40 lbs55 lbs71 lbs90 lbs
9027 lbs37 lbs50 lbs65 lbs81 lbs

Pendlay Row Overview

The Pendlay Row is a compound exercise focused on building strength and muscle mass in the back, emphasizing strict form with each rep starting from a dead stop.

Muscles Worked

Equipment Needed

Barbell, Weight plates

How To Perform the Pendlay Row

  1. Start with a loaded barbell on the floor.
  2. Stand with your feet hip-width apart and bend at the hips to grip the barbell with an overhand grip, hands slightly wider than shoulder-width.
  3. Lower your torso until it's almost parallel to the floor, keeping your back flat and knees slightly bent.
  4. Engage your core and pull the barbell towards your lower chest, squeezing your shoulder blades together at the top of the movement.
  5. Lower the barbell back to the floor, ensuring each rep starts from a dead stop.
  6. Repeat for the desired number of reps.

Want to perfect your form? Check out our detailed guide on Pendlay Row for proper technique and tips.

Pro Tips for Pendlay Row

  • Maintain a flat back throughout the exercise to avoid injury.
  • Ensure each rep starts from a dead stop on the floor.
  • Engage your core to stabilize your body and prevent swinging.
  • Keep your elbows close to your body during the pull.
  • Use a weight that allows you to maintain strict form for all reps.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Pendlay Row?

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