Barbell Row Strength Standards

Wait! Track Your Strength Progress

You've checked your strength standards. Now imagine tracking your progress automatically on every workout.

Get Gravitus and unlock:

  • Auto-calculated 1RM on every set
  • Dozens of programs or AI-generate your own
  • Strength trend charts over time
  • Compare to 300K+ lifters
  • And much more!
Download Free App

Join 300,000+ lifters tracking their strength

The barbell row is the most important horizontal pulling exercise for building a thick, strong back. It balances out pressing movements and builds the lats, rhomboids, traps, and rear delts. These standards show where your rowing strength stacks up compared to other lifters.

Calculate Your Barbell Row Strength Level

Track Your Strength Progress

Visualize your strength gains over time with Gravitus. The app automatically calculates your estimated 1RM on every set, tracks progress trends, and suggests optimal weight jumps for maximum strength gains.

star icon star icon star icon star icon star icon
8,000+ App Store Ratings
Download Gravitus workout tracker from the iOS App Store

Barbell Row Standards for Men (lbs)

Bodyweight (lbs) Beginner Novice Intermediate Advanced Elite
120 50 75 100 140 185
130 55 80 110 155 200
140 60 90 120 165 215
150 65 95 130 175 230
160 70 100 135 190 245
170 75 105 145 200 260
180 80 115 155 215 275
190 85 120 160 225 290
200 85 125 170 235 305
210 90 130 175 245 315
220 95 135 185 255 330
230 100 140 190 265 340
240 100 145 200 275 355
250 105 150 205 285 365
260 110 155 210 290 375
270 110 160 215 300 385
280 115 165 220 305 395
290 120 170 225 315 405
300 120 175 235 320 415

Barbell Row Standards for Women (lbs)

Bodyweight (lbs) Beginner Novice Intermediate Advanced Elite
100 25 35 50 70 95
110 25 40 55 80 105
120 30 45 60 85 115
130 30 45 65 90 120
140 35 50 70 100 130
150 35 55 75 105 140
160 40 55 80 110 145
170 40 60 80 115 155
180 45 60 85 120 160
190 45 65 90 125 170
200 45 65 95 130 175

Tips for Improving Your Barbell Row

To improve your barbell row: focus on pulling to your lower chest or upper abdomen, keep your torso stable without excessive body English, strengthen your grip with holds and farmer's walks, use Pendlay rows (from the floor) to build explosive pulling power, and add face pulls and rear delt flyes for upper back balance.

Strength Levels Explained

  • Beginner

    The strength level of someone who has recently started training. Achievable within the first few months of proper training.

  • Novice

    Represents early progress with consistent training. Most dedicated lifters reach this level within their first year.

  • Intermediate

    Above-average strength that represents consistent, dedicated training over multiple years.

  • Advanced

    Exceptional strength that far exceeds the average lifter. Requires years of dedicated programming and nutrition.

  • Elite

    Competitive-level strength representing the top 1% of lifters. May require favorable genetics to achieve.

Frequently Asked Questions

A common benchmark is that your barbell row should be about 60-70% of your bench press. For a 180 lb intermediate male lifter, a row of 135-175 lbs is typical. Rows are often undertrained compared to pressing movements.

Both are effective. Overhand (pronated) grip emphasizes the upper back and rear delts more, while underhand (supinated) grip allows more lat involvement and typically lets you lift slightly more weight. Alternate between both for balanced development.

A small amount of torso movement is acceptable, especially on heavier sets. However, these standards assume controlled form with a relatively stable torso angle. Excessive swinging turns the row into a different exercise and can increase injury risk.

More Strength Standards

Compare your strength across exercises

Bench Press Squat Deadlift Overhead Press Incline Bench Press Front Squat

Your Next PR Starts Here

Join 300,000+ lifters tracking their gains with Gravitus.

300k+ Lifters
10M+ Workouts
100k+ Exercises
Download Gravitus workout tracker from the iOS App Store