T-Bar Row

T-Bar Row shows average weight and strength standards as a reference for back. Primary muscles: Latissimus dorsi, Trapezius.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 89 kg

Women 47 kg

T-Bar Row: Average weight [1RM]

Level
Beginner	37 kg	16 kg
Novice	59 kg	30 kg
Intermediate	89 kg	47 kg
Advanced	124 kg	70 kg
Elite	164 kg	95 kg

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	17	32	52	77	106
55	21	37	59	85	115
60	25	42	65	93	124
65	29	47	71	101	133
70	33	52	77	108	141
75	37	57	83	115	149
80	40	62	89	121	156
85	44	66	94	127	164
90	48	71	100	134	171
95	51	75	105	140	177
100	55	79	110	145	184
105	58	83	115	151	190
110	62	88	120	156	196
115	65	92	124	162	202
120	68	95	129	167	208
125	72	99	133	172	214
130	75	103	137	177	219
135	78	107	142	182	224
140	81	110	146	186	229

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	31	50	76	106	139
20	36	58	86	121	160
25	37	59	89	124	164
30	37	59	89	124	164
35	37	59	89	124	164
40	37	59	89	124	164
45	35	56	84	118	155
50	33	53	79	111	146
55	30	49	73	102	135
60	27	44	67	93	123
65	25	40	60	84	111
70	22	36	54	76	100
75	20	32	48	68	89
80	18	29	43	61	80
85	16	26	39	54	72
90	14	23	35	49	64

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	10	20	35	54	76
45	11	22	38	57	80
50	13	25	41	61	83
55	14	26	43	64	87
60	16	28	45	66	90
65	17	30	47	69	93
70	18	32	50	71	96
75	19	33	51	74	99
80	21	35	53	76	101
85	22	36	55	78	104
90	23	37	57	80	106
95	24	39	58	82	108
100	25	40	60	84	111
105	26	41	62	86	113
110	27	43	63	88	115
115	28	44	64	89	117
120	29	45	66	91	118

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	14	25	40	59	81
20	16	29	46	68	92
25	16	30	47	70	95
30	16	30	47	70	95
35	16	30	47	70	95
40	16	30	47	70	95
45	16	28	45	66	90
50	15	26	42	62	84
55	13	24	39	57	78
60	12	22	36	52	71
65	11	20	32	47	64
70	10	18	29	42	58
75	9	16	26	38	52
80	8	14	23	34	46
85	7	13	21	30	41
90	6	12	19	27	37

Group	Muscles
Primary muscles	Latissimus dorsi, Trapezius
Secondary muscles	Biceps brachii, Deltoids
Stabilizers	External obliques, Erector spinae
Grip	Forearm extensors

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	17	32	52	77	106
55	21	37	59	85	115
60	25	42	65	93	124
65	29	47	71	101	133
70	33	52	77	108	141
75	37	57	83	115	149
80	40	62	89	121	156
85	44	66	94	127	164
90	48	71	100	134	171
95	51	75	105	140	177
100	55	79	110	145	184
105	58	83	115	151	190
110	62	88	120	156	196
115	65	92	124	162	202
120	68	95	129	167	208
125	72	99	133	172	214
130	75	103	137	177	219
135	78	107	142	182	224
140	81	110	146	186	229

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	31	50	76	106	139
20	36	58	86	121	160
25	37	59	89	124	164
30	37	59	89	124	164
35	37	59	89	124	164
40	37	59	89	124	164
45	35	56	84	118	155
50	33	53	79	111	146
55	30	49	73	102	135
60	27	44	67	93	123
65	25	40	60	84	111
70	22	36	54	76	100
75	20	32	48	68	89
80	18	29	43	61	80
85	16	26	39	54	72
90	14	23	35	49	64

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	10	20	35	54	76
45	11	22	38	57	80
50	13	25	41	61	83
55	14	26	43	64	87
60	16	28	45	66	90
65	17	30	47	69	93
70	18	32	50	71	96
75	19	33	51	74	99
80	21	35	53	76	101
85	22	36	55	78	104
90	23	37	57	80	106
95	24	39	58	82	108
100	25	40	60	84	111
105	26	41	62	86	113
110	27	43	63	88	115
115	28	44	64	89	117
120	29	45	66	91	118

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	14	25	40	59	81
20	16	29	46	68	92
25	16	30	47	70	95
30	16	30	47	70	95
35	16	30	47	70	95
40	16	30	47	70	95
45	16	28	45	66	90
50	15	26	42	62	84
55	13	24	39	57	78
60	12	22	36	52	71
65	11	20	32	47	64
70	10	18	29	42	58
75	9	16	26	38	52
80	8	14	23	34	46
85	7	13	21	30	41
90	6	12	19	27	37

T-Bar Row

Average weight: Intermediate

T-Bar Row: Average weight [1RM]

T-Bar Row: Strength standards (kg)

Men by bodyweight (kg) [1RM]

Men by age [1RM]

Women by bodyweight (kg) [1RM]

Women by age [1RM]

Muscles worked

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How to read the table

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Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	17	32	52	77	106
55	21	37	59	85	115
60	25	42	65	93	124
65	29	47	71	101	133
70	33	52	77	108	141
75	37	57	83	115	149
80	40	62	89	121	156
85	44	66	94	127	164
90	48	71	100	134	171
95	51	75	105	140	177
100	55	79	110	145	184
105	58	83	115	151	190
110	62	88	120	156	196
115	65	92	124	162	202
120	68	95	129	167	208
125	72	99	133	172	214
130	75	103	137	177	219
135	78	107	142	182	224
140	81	110	146	186	229

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	31	50	76	106	139
20	36	58	86	121	160
25	37	59	89	124	164
30	37	59	89	124	164
35	37	59	89	124	164
40	37	59	89	124	164
45	35	56	84	118	155
50	33	53	79	111	146
55	30	49	73	102	135
60	27	44	67	93	123
65	25	40	60	84	111
70	22	36	54	76	100
75	20	32	48	68	89
80	18	29	43	61	80
85	16	26	39	54	72
90	14	23	35	49	64

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	10	20	35	54	76
45	11	22	38	57	80
50	13	25	41	61	83
55	14	26	43	64	87
60	16	28	45	66	90
65	17	30	47	69	93
70	18	32	50	71	96
75	19	33	51	74	99
80	21	35	53	76	101
85	22	36	55	78	104
90	23	37	57	80	106
95	24	39	58	82	108
100	25	40	60	84	111
105	26	41	62	86	113
110	27	43	63	88	115
115	28	44	64	89	117
120	29	45	66	91	118

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	14	25	40	59	81
20	16	29	46	68	92
25	16	30	47	70	95
30	16	30	47	70	95
35	16	30	47	70	95
40	16	30	47	70	95
45	16	28	45	66	90
50	15	26	42	62	84
55	13	24	39	57	78
60	12	22	36	52	71
65	11	20	32	47	64
70	10	18	29	42	58
75	9	16	26	38	52
80	8	14	23	34	46
85	7	13	21	30	41
90	6	12	19	27	37