Barbell Row Strength Standards

Enter one set: we'll estimate your 1RM and rank it against real barbell row lifts logged on Gravitus, by bodyweight and gender.

What Is a Good Barbell Row?

A good barbell row for a 180 lb man is about 205 lb, the intermediate standard; for a 140 lb woman it is about 100 lb. Good is relative to bodyweight and sex, and the calculator below ranks your lift against real barbell row sets logged by lifters in the Gravitus app. The benchmark tables use allometric bodyweight scaling so you can compare fairly at any size.

What's the average barbell row? See the real numbers →

Learn proper barbell row form, muscles worked, and programming →

Calculate Your Barbell Row Strength Level

1RM estimated from your weight and reps with the Brzycki formula

How Men's Barbell Row 1RMs Are Distributed

Estimated one-rep max

Men: 25th percentile 147 lb · median 180 lb · 75th percentile 227 lb

Women: 25th percentile 67 lb · median 88 lb · 75th percentile 113 lb

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.

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Barbell Row Standards for Men (lbs)

Bodyweight (lbs) Beginner Novice Intermediate median Advanced Elite
120* 65 105 145 185 220
130* 70 110 155 195 235
140 75 120 160 205 245
150 80 130 175 220 265
160 105 145 185 235 275
170 110 155 190 235 285
180 110 155 205 245 295
190 110 160 205 255 300
200 110 160 205 255 310
210 110 165 210 265 325
220 110 165 215 275 325
230 110 165 215 275 325
240 110 165 215 275 325
250 110 165 215 275 325
260 110 165 215 275 325
270* 115 170 220 280 335
280* 115 175 230 290 345
290* 120 180 235 295 350
300* 120 185 240 305 360

Unmarked rows are computed from real Gravitus lifter data. * Estimated with allometric scaling, outside the bodyweight range with enough logged lifters.

Barbell Row Standards for Women (lbs)

Bodyweight (lbs) Beginner Novice Intermediate median Advanced Elite
100* 40 55 80 100 135
110 40 60 85 110 145
120 45 60 90 120 150
130 45 70 95 125 155
140 45 70 100 125 160
150 45 70 100 130 165
160 45 70 100 135 170
170 45 70 105 135 175
180 45 70 105 140 175
190 45 70 105 140 180
200 45 70 105 145 190

Unmarked rows are computed from real Gravitus lifter data. * Estimated with allometric scaling, outside the bodyweight range with enough logged lifters.

How These Standards Are Calculated

These standards are computed directly from workouts logged in the Gravitus app: the all-time best barbell row efforts of real lifters, converted to estimated one-rep max (1RM). Each level corresponds to a percentile among lifters in your bodyweight bracket: Beginner (5th), Novice (20th), Intermediate (50th), Advanced (80th), and Elite (95th). Brackets with fewer than 50 lifters are estimated with allometric scaling and marked as interpolated. Figures reflect lifters who share workouts publicly; extreme outliers are excluded.

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

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