Bent Over Row standards

Bent Over Row standards tell you where your bent over row sits against everyone else's, once bodyweight is taken into account. Enter your weight and one honest set below, and the calculator places it in one of six bands — then the tables show exactly what each band costs at every bodyweight.

Rows are the hardest lift to standardise, because body angle and how much heave you allow change the number enormously. These bands assume a controlled barbell row at roughly 45°, without turning it into a shrug.

Bent Over Row standards by bodyweight

Estimated one-rep max needed to enter each band, in the unit selected above.

Male standards

Body weight (lb)	Beginner	Novice	Intermediate	Advanced	Elite	World class
110	< 83	83	110	165	193	237
120	< 90	90	120	180	210	258
130	< 98	98	130	195	228	280
140	< 105	105	140	210	245	301
150	< 113	113	150	225	263	323
160	< 120	120	160	240	280	344
170	< 128	128	170	255	298	366
180	< 135	135	180	270	315	387
190	< 143	143	190	285	333	409
200	< 150	150	200	300	350	430
210	< 158	158	210	315	368	452
220	< 165	165	220	330	385	473
230	< 173	173	230	345	403	495
240	< 180	180	240	360	420	516
250	< 188	188	250	375	438	538
260	< 195	195	260	390	455	559
270	< 203	203	270	405	473	581
280	< 210	210	280	420	490	602
290	< 218	218	290	435	508	624

Female standards

Body weight (lb)	Beginner	Novice	Intermediate	Advanced	Elite	World class
110	< 55	55	83	110	143	176
120	< 60	60	90	120	156	192
130	< 65	65	98	130	169	208
140	< 70	70	105	140	182	224
150	< 75	75	113	150	195	240
160	< 80	80	120	160	208	256
170	< 85	85	128	170	221	272
180	< 90	90	135	180	234	288
190	< 95	95	143	190	247	304
200	< 100	100	150	200	260	320
210	< 105	105	158	210	273	336
220	< 110	110	165	220	286	352
230	< 115	115	173	230	299	368
240	< 120	120	180	240	312	384
250	< 125	125	188	250	325	400
260	< 130	130	195	260	338	416
270	< 135	135	203	270	351	432
280	< 140	140	210	280	364	448
290	< 145	145	218	290	377	464

How your band is worked out

Your set becomes an estimated 1RM with the Epley formula, that estimate is divided by your bodyweight, and the ratio is placed against the table for your sex. So five reps counts — you never have to test a true max to find out where you stand.

Because the bands are ratios, gaining weight moves you down the table unless the bent over row moves with you. That's not a flaw; it's the comparison working correctly.

If the band is lower than you hoped

Almost everyone is uneven — strong on one lift, average on another — and the gap is the most useful thing on this page, because it names your next training block. A lagging bent over row responds to the same things everything else does: progressive overload, enough hard sets, and a log that stops you from repeating last month.

Tanko Pro places every canonical lift you log on these bands automatically and paints them onto a muscle map, so the weak link surfaces without you checking a table.

Frequently asked questions

What is a good bent over row?

It depends on your bodyweight and sex, which is what the tables above are for. As a rule of thumb, the intermediate band is what a couple of years of consistent training produces.

Do I need to test a 1RM to use this?

No. Enter any set of 1–12 reps and the calculator estimates your max from it.

Are these standards for raw lifting?

Yes — no supportive equipment beyond a belt. Sleeves, wraps and suits move numbers enough to make the comparison meaningless.

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