Bent-Over Row

Bent-Over 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 188 lb

Women 91 lb

Bent-Over Row: Average weight [1RM]

Level
Beginner	89 lb	34 lb
Novice	133 lb	58 lb
Intermediate	188 lb	91 lb
Advanced	253 lb	130 lb
Elite	323 lb	175 lb

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
110	46	74	111	156	206
120	54	85	124	171	223
130	62	95	137	186	240
140	70	105	148	200	255
150	78	115	160	213	271
160	86	124	171	226	285
170	94	134	182	238	299
180	102	143	193	251	313
190	109	152	203	262	326
200	117	160	213	274	338
210	124	169	223	285	351
220	131	177	232	295	362
230	138	185	242	306	374
240	145	193	251	316	385
250	152	201	259	326	396
260	158	208	268	335	407
270	165	216	276	345	417
280	171	223	285	354	427
290	177	230	293	363	437
300	183	237	301	372	447
310	189	244	308	380	456

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	76	113	160	215	275
20	87	130	183	246	315
25	89	133	188	253	323
30	89	133	188	253	323
35	89	133	188	253	323
40	89	133	188	253	323
45	85	126	179	240	307
50	80	119	168	225	288
55	74	110	155	208	266
60	67	100	141	190	243
65	61	90	128	172	220
70	54	81	115	154	197
75	49	73	103	138	176
80	44	65	92	123	158
85	39	58	82	110	141
90	35	52	74	100	127

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	23	42	70	104	143
100	25	46	74	109	149
110	28	49	79	115	155
120	30	52	82	119	161
130	32	55	86	124	166
140	34	58	90	128	171
150	36	61	93	132	175
160	38	63	96	136	180
170	40	66	99	139	184
180	42	68	102	143	188
190	44	70	105	146	192
200	46	73	108	149	195
210	47	75	110	152	199
220	49	77	113	155	202
230	51	79	115	158	205
240	52	81	117	161	208
250	54	83	120	163	211
260	55	84	122	166	214

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	29	50	77	111	149
20	33	57	88	127	170
25	34	58	91	130	175
30	34	58	91	130	175
35	34	58	91	130	175
40	34	58	91	130	175
45	32	55	86	124	166
50	30	52	81	116	155
55	28	48	75	107	144
60	25	44	68	98	131
65	23	40	62	88	119
70	21	35	55	79	106
75	18	32	49	71	95
80	17	28	44	63	85
85	15	25	40	57	76
90	13	23	36	51	69

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

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
110	46	74	111	156	206
120	54	85	124	171	223
130	62	95	137	186	240
140	70	105	148	200	255
150	78	115	160	213	271
160	86	124	171	226	285
170	94	134	182	238	299
180	102	143	193	251	313
190	109	152	203	262	326
200	117	160	213	274	338
210	124	169	223	285	351
220	131	177	232	295	362
230	138	185	242	306	374
240	145	193	251	316	385
250	152	201	259	326	396
260	158	208	268	335	407
270	165	216	276	345	417
280	171	223	285	354	427
290	177	230	293	363	437
300	183	237	301	372	447
310	189	244	308	380	456

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	76	113	160	215	275
20	87	130	183	246	315
25	89	133	188	253	323
30	89	133	188	253	323
35	89	133	188	253	323
40	89	133	188	253	323
45	85	126	179	240	307
50	80	119	168	225	288
55	74	110	155	208	266
60	67	100	141	190	243
65	61	90	128	172	220
70	54	81	115	154	197
75	49	73	103	138	176
80	44	65	92	123	158
85	39	58	82	110	141
90	35	52	74	100	127

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	23	42	70	104	143
100	25	46	74	109	149
110	28	49	79	115	155
120	30	52	82	119	161
130	32	55	86	124	166
140	34	58	90	128	171
150	36	61	93	132	175
160	38	63	96	136	180
170	40	66	99	139	184
180	42	68	102	143	188
190	44	70	105	146	192
200	46	73	108	149	195
210	47	75	110	152	199
220	49	77	113	155	202
230	51	79	115	158	205
240	52	81	117	161	208
250	54	83	120	163	211
260	55	84	122	166	214

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	29	50	77	111	149
20	33	57	88	127	170
25	34	58	91	130	175
30	34	58	91	130	175
35	34	58	91	130	175
40	34	58	91	130	175
45	32	55	86	124	166
50	30	52	81	116	155
55	28	48	75	107	144
60	25	44	68	98	131
65	23	40	62	88	119
70	21	35	55	79	106
75	18	32	49	71	95
80	17	28	44	63	85
85	15	25	40	57	76
90	13	23	36	51	69

Bent-Over Row

Average weight: Intermediate

Bent-Over Row: Average weight [1RM]

Bent-Over Row: Strength standards (lb)

Men by bodyweight (lb) [1RM]

Men by age [1RM]

Women by bodyweight (lb) [1RM]

Women by age [1RM]

Muscles worked

Track and analyze in the Shiba app

World records

How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	46	74	111	156	206
120	54	85	124	171	223
130	62	95	137	186	240
140	70	105	148	200	255
150	78	115	160	213	271
160	86	124	171	226	285
170	94	134	182	238	299
180	102	143	193	251	313
190	109	152	203	262	326
200	117	160	213	274	338
210	124	169	223	285	351
220	131	177	232	295	362
230	138	185	242	306	374
240	145	193	251	316	385
250	152	201	259	326	396
260	158	208	268	335	407
270	165	216	276	345	417
280	171	223	285	354	427
290	177	230	293	363	437
300	183	237	301	372	447
310	189	244	308	380	456

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	76	113	160	215	275
20	87	130	183	246	315
25	89	133	188	253	323
30	89	133	188	253	323
35	89	133	188	253	323
40	89	133	188	253	323
45	85	126	179	240	307
50	80	119	168	225	288
55	74	110	155	208	266
60	67	100	141	190	243
65	61	90	128	172	220
70	54	81	115	154	197
75	49	73	103	138	176
80	44	65	92	123	158
85	39	58	82	110	141
90	35	52	74	100	127

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	23	42	70	104	143
100	25	46	74	109	149
110	28	49	79	115	155
120	30	52	82	119	161
130	32	55	86	124	166
140	34	58	90	128	171
150	36	61	93	132	175
160	38	63	96	136	180
170	40	66	99	139	184
180	42	68	102	143	188
190	44	70	105	146	192
200	46	73	108	149	195
210	47	75	110	152	199
220	49	77	113	155	202
230	51	79	115	158	205
240	52	81	117	161	208
250	54	83	120	163	211
260	55	84	122	166	214

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	29	50	77	111	149
20	33	57	88	127	170
25	34	58	91	130	175
30	34	58	91	130	175
35	34	58	91	130	175
40	34	58	91	130	175
45	32	55	86	124	166
50	30	52	81	116	155
55	28	48	75	107	144
60	25	44	68	98	131
65	23	40	62	88	119
70	21	35	55	79	106
75	18	32	49	71	95
80	17	28	44	63	85
85	15	25	40	57	76
90	13	23	36	51	69