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smith reverse grip bent over row Strength Standards

Quick Answer smith reverse grip bent over row

A 180 lb male with an Intermediate-level smith reverse grip bent over row of 137 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 176 lbs (0.98x bodyweight).

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

smith reverse grip bent over row demonstration
Competition-Derived

How strong is your smith reverse grip bent over row? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles upper-back
Equipment smith-machine
Data Points 71 rows
Difficulty Intermediate
Type Compound

Estimated Standards - Estimated from bench-press standards using a 0.62x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your smith reverse grip bent over 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 smith reverse grip bent over 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 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

How Does Age Affect smith reverse grip bent over row Strength?

How smith reverse grip bent over row standards change across different age groups. Values represent a 1RM in lbs.

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

What Do smith reverse grip bent over row Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are building the mind-muscle connection for the smith reverse grip bent over 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 smith reverse grip 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

Stronger than 50% of lifters. Your smith reverse grip 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

Stronger than 80% of lifters. You have built substantial back development through the smith reverse grip 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

Stronger than 95% of lifters. Your smith reverse grip 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 smith reverse grip bent over row

Tier-specific training recommendations to move your smith reverse grip bent over row to the next level.

Beginner → Novice Building Your Foundation
  • Train the smith reverse grip 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 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 smith reverse grip 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 smith reverse grip 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 smith reverse grip 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 smith reverse grip bent over row

["Set up the smith machine with the bar at hip height.","Stand facing the bar with your feet shoulder-width apart.","Bend your knees slightly and hinge forward at the hips, keeping your back straight.","Grasp the bar with an underhand grip, hands shoulder-width apart.","Pull the bar towards your lower chest, squeezing your shoulder blades together.","Pause for a moment at the top, then slowly lower the bar back down to the starting position.","Repeat for the desired number of repetitions."]

Read the complete smith reverse grip bent over row guide on FitnessVolt →

Where Do These smith reverse grip bent over row Standards Come From?

These smith reverse grip bent over 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 smith reverse grip bent over row Good for Your Weight?

Strength standards help you objectively measure your smith reverse grip bent over 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 smith reverse grip bent over 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" smith reverse grip bent over 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 smith reverse grip bent over 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.

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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