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T Bar Row Strength Standards for Men and Women

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

Calculate Your T Bar Row Strength Level

Calculate Your T Bar Row Strength

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T Bar Row Weight Standards

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

LevelWeight
Beginner86 lbs
Novice135 lbs
Intermediate201 lbs
Advanced279 lbs
Elite366 lbs

T Bar Row Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.00
Advanced1.50
Elite2.00
LevelBodyweight Ratio
Beginner0.25
Novice0.45
Intermediate0.75
Advanced1.05
Elite1.45

T Bar Row Standards by Bodyweight

Find the T Bar Row strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs43 lbs75 lbs119 lbs175 lbs238 lbs
120 lbs50 lbs85 lbs133 lbs191 lbs257 lbs
130 lbs58 lbs96 lbs146 lbs207 lbs275 lbs
140 lbs66 lbs106 lbs158 lbs222 lbs292 lbs
150 lbs74 lbs116 lbs171 lbs236 lbs309 lbs
160 lbs82 lbs126 lbs182 lbs250 lbs325 lbs
170 lbs89 lbs135 lbs194 lbs264 lbs340 lbs
180 lbs97 lbs144 lbs205 lbs277 lbs355 lbs
190 lbs104 lbs153 lbs216 lbs289 lbs370 lbs
200 lbs111 lbs162 lbs226 lbs302 lbs383 lbs
210 lbs118 lbs171 lbs237 lbs313 lbs397 lbs
220 lbs126 lbs180 lbs247 lbs325 lbs410 lbs
230 lbs132 lbs188 lbs257 lbs336 lbs422 lbs
240 lbs139 lbs196 lbs266 lbs347 lbs435 lbs
250 lbs146 lbs204 lbs275 lbs358 lbs447 lbs
260 lbs153 lbs212 lbs285 lbs368 lbs458 lbs
270 lbs159 lbs219 lbs293 lbs378 lbs470 lbs
280 lbs165 lbs227 lbs302 lbs388 lbs481 lbs
290 lbs172 lbs234 lbs311 lbs398 lbs491 lbs
300 lbs178 lbs242 lbs319 lbs407 lbs502 lbs
310 lbs184 lbs249 lbs327 lbs417 lbs512 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs27 lbs51 lbs83 lbs125 lbs173 lbs
100 lbs31 lbs55 lbs89 lbs132 lbs181 lbs
110 lbs33 lbs59 lbs94 lbs138 lbs189 lbs
120 lbs36 lbs63 lbs99 lbs144 lbs196 lbs
130 lbs39 lbs66 lbs104 lbs150 lbs202 lbs
140 lbs42 lbs70 lbs108 lbs155 lbs209 lbs
150 lbs44 lbs73 lbs112 lbs160 lbs215 lbs
160 lbs47 lbs76 lbs116 lbs165 lbs220 lbs
170 lbs49 lbs79 lbs120 lbs170 lbs225 lbs
180 lbs51 lbs82 lbs124 lbs174 lbs230 lbs
190 lbs53 lbs85 lbs127 lbs178 lbs235 lbs
200 lbs55 lbs88 lbs131 lbs182 lbs240 lbs
210 lbs58 lbs91 lbs134 lbs186 lbs244 lbs
220 lbs60 lbs93 lbs137 lbs190 lbs249 lbs
230 lbs62 lbs96 lbs140 lbs194 lbs253 lbs
240 lbs63 lbs98 lbs143 lbs197 lbs257 lbs
250 lbs65 lbs101 lbs146 lbs200 lbs261 lbs
260 lbs67 lbs103 lbs149 lbs204 lbs264 lbs

T Bar Row Standards by Age

Discover how T Bar Row strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1574 lbs116 lbs172 lbs238 lbs312 lbs
2083 lbs132 lbs196 lbs272 lbs357 lbs
2586 lbs135 lbs201 lbs279 lbs366 lbs
3086 lbs135 lbs201 lbs279 lbs366 lbs
3586 lbs135 lbs201 lbs279 lbs366 lbs
4086 lbs135 lbs201 lbs279 lbs366 lbs
4581 lbs129 lbs191 lbs265 lbs348 lbs
5077 lbs121 lbs179 lbs249 lbs327 lbs
5571 lbs112 lbs166 lbs231 lbs302 lbs
6066 lbs103 lbs152 lbs211 lbs276 lbs
6560 lbs94 lbs138 lbs191 lbs250 lbs
7054 lbs85 lbs124 lbs172 lbs225 lbs
7549 lbs76 lbs112 lbs154 lbs202 lbs
8044 lbs69 lbs100 lbs139 lbs181 lbs
8540 lbs62 lbs90 lbs125 lbs163 lbs
9037 lbs56 lbs82 lbs113 lbs147 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1536 lbs60 lbs94 lbs136 lbs183 lbs
2040 lbs68 lbs107 lbs155 lbs209 lbs
2541 lbs70 lbs110 lbs159 lbs214 lbs
3041 lbs70 lbs110 lbs159 lbs214 lbs
3541 lbs70 lbs110 lbs159 lbs214 lbs
4041 lbs70 lbs110 lbs159 lbs214 lbs
4539 lbs67 lbs104 lbs151 lbs203 lbs
5037 lbs63 lbs98 lbs142 lbs191 lbs
5535 lbs59 lbs91 lbs132 lbs177 lbs
6032 lbs54 lbs84 lbs120 lbs162 lbs
6530 lbs49 lbs76 lbs109 lbs147 lbs
7027 lbs45 lbs69 lbs99 lbs132 lbs
7525 lbs40 lbs62 lbs89 lbs119 lbs
8023 lbs37 lbs56 lbs80 lbs107 lbs
8521 lbs33 lbs51 lbs72 lbs96 lbs
9019 lbs31 lbs46 lbs65 lbs87 lbs

T Bar Row Overview

The T Bar Row is a strength training exercise focused on building the upper back, lats, and core stability by pulling a weighted bar towards the torso while maintaining a bent-over position.

Muscles Worked

Equipment Needed

Barbell, T Bar Row Station (optional)

How To Perform the T Bar Row

  1. Load the barbell with the desired weight and position it in a T Bar Row station or secure one end of the barbell in a corner.
  2. Stand over the bar with feet shoulder-width apart and knees slightly bent.
  3. Bend at the hips, keeping your back straight, and grasp the handles or the end of the barbell with an overhand grip.
  4. Tighten your core and pull the bar towards your torso by squeezing your shoulder blades together.
  5. Hold the contraction for a moment, then slowly lower the bar back to the starting position.
  6. Repeat for the desired number of reps, maintaining proper form throughout.

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

Pro Tips for T Bar Row

  • Keep your back straight and avoid rounding your shoulders.
  • Engage your core to stabilize your lower back.
  • Use controlled movements to avoid swinging the weight.
  • Adjust your grip and stance to target different areas of the back.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your T Bar Row?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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