Pendlay Row

Pendlay 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 200 lb

Women 114 lb

Pendlay Row: Average weight [1RM]

Level
Beginner	104 lb	55 lb
Novice	147 lb	81 lb
Intermediate	200 lb	114 lb
Advanced	260 lb	152 lb
Elite	326 lb	194 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	54	82	117	158	203
120	63	93	130	174	221
130	73	104	143	189	238
140	82	115	156	203	254
150	90	125	168	217	269
160	99	135	180	230	284
170	108	145	191	243	298
180	116	155	202	255	312
190	124	165	213	268	325
200	132	174	223	279	338
210	140	183	234	291	351
220	148	192	244	302	363
230	155	200	253	312	375
240	163	209	263	323	386
250	170	217	272	333	398
260	177	225	281	343	408
270	184	233	290	353	419
280	191	240	298	362	429
290	198	248	307	372	439
300	204	255	315	381	449
310	211	263	323	390	459

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	89	125	170	222	278
20	101	143	195	254	318
25	104	147	200	260	326
30	104	147	200	260	326
35	104	147	200	260	326
40	104	147	200	260	326
45	99	139	189	247	309
50	93	131	178	232	290
55	86	121	164	214	268
60	78	110	150	196	245
65	71	100	136	177	221
70	63	90	122	159	199
75	57	80	109	142	178
80	51	72	97	127	159
85	45	64	87	114	142
90	41	58	79	103	128

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	35	55	81	112	145
100	40	61	88	120	154
110	44	66	94	127	163
120	49	72	100	134	171
130	53	76	106	141	178
140	57	81	112	147	185
150	60	86	117	153	192
160	64	90	122	159	199
170	67	94	127	164	205
180	71	98	131	169	210
190	74	102	136	175	216
200	77	105	140	179	221
210	80	109	144	184	227
220	83	113	148	189	232
230	86	116	152	193	236
240	89	119	156	197	241
250	92	122	159	201	246
260	94	125	163	205	250

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	47	69	97	130	165
20	54	79	111	148	189
25	55	81	114	152	194
30	55	81	114	152	194
35	55	81	114	152	194
40	55	81	114	152	194
45	52	77	108	144	184
50	49	72	101	135	173
55	45	67	94	125	160
60	41	61	86	114	146
65	37	55	77	103	132
70	33	49	69	93	118
75	30	44	62	83	106
80	27	39	55	74	94
85	24	35	50	66	85
90	22	32	45	60	76

Group	Muscles
Primary muscles	Latissimus dorsi, Trapezius
Secondary muscles	Deltoids, Biceps brachii
Stabilizers	Rectus abdominis, 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	54	82	117	158	203
120	63	93	130	174	221
130	73	104	143	189	238
140	82	115	156	203	254
150	90	125	168	217	269
160	99	135	180	230	284
170	108	145	191	243	298
180	116	155	202	255	312
190	124	165	213	268	325
200	132	174	223	279	338
210	140	183	234	291	351
220	148	192	244	302	363
230	155	200	253	312	375
240	163	209	263	323	386
250	170	217	272	333	398
260	177	225	281	343	408
270	184	233	290	353	419
280	191	240	298	362	429
290	198	248	307	372	439
300	204	255	315	381	449
310	211	263	323	390	459

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	89	125	170	222	278
20	101	143	195	254	318
25	104	147	200	260	326
30	104	147	200	260	326
35	104	147	200	260	326
40	104	147	200	260	326
45	99	139	189	247	309
50	93	131	178	232	290
55	86	121	164	214	268
60	78	110	150	196	245
65	71	100	136	177	221
70	63	90	122	159	199
75	57	80	109	142	178
80	51	72	97	127	159
85	45	64	87	114	142
90	41	58	79	103	128

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	35	55	81	112	145
100	40	61	88	120	154
110	44	66	94	127	163
120	49	72	100	134	171
130	53	76	106	141	178
140	57	81	112	147	185
150	60	86	117	153	192
160	64	90	122	159	199
170	67	94	127	164	205
180	71	98	131	169	210
190	74	102	136	175	216
200	77	105	140	179	221
210	80	109	144	184	227
220	83	113	148	189	232
230	86	116	152	193	236
240	89	119	156	197	241
250	92	122	159	201	246
260	94	125	163	205	250

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	47	69	97	130	165
20	54	79	111	148	189
25	55	81	114	152	194
30	55	81	114	152	194
35	55	81	114	152	194
40	55	81	114	152	194
45	52	77	108	144	184
50	49	72	101	135	173
55	45	67	94	125	160
60	41	61	86	114	146
65	37	55	77	103	132
70	33	49	69	93	118
75	30	44	62	83	106
80	27	39	55	74	94
85	24	35	50	66	85
90	22	32	45	60	76

Pendlay Row

Average weight: Intermediate

Pendlay Row: Average weight [1RM]

Pendlay Row: Strength standards (lb)

Men by bodyweight (lb) [1RM]

Men by age [1RM]

Women by bodyweight (lb) [1RM]

Women by age [1RM]

Muscles worked

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How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	54	82	117	158	203
120	63	93	130	174	221
130	73	104	143	189	238
140	82	115	156	203	254
150	90	125	168	217	269
160	99	135	180	230	284
170	108	145	191	243	298
180	116	155	202	255	312
190	124	165	213	268	325
200	132	174	223	279	338
210	140	183	234	291	351
220	148	192	244	302	363
230	155	200	253	312	375
240	163	209	263	323	386
250	170	217	272	333	398
260	177	225	281	343	408
270	184	233	290	353	419
280	191	240	298	362	429
290	198	248	307	372	439
300	204	255	315	381	449
310	211	263	323	390	459

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	89	125	170	222	278
20	101	143	195	254	318
25	104	147	200	260	326
30	104	147	200	260	326
35	104	147	200	260	326
40	104	147	200	260	326
45	99	139	189	247	309
50	93	131	178	232	290
55	86	121	164	214	268
60	78	110	150	196	245
65	71	100	136	177	221
70	63	90	122	159	199
75	57	80	109	142	178
80	51	72	97	127	159
85	45	64	87	114	142
90	41	58	79	103	128

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	35	55	81	112	145
100	40	61	88	120	154
110	44	66	94	127	163
120	49	72	100	134	171
130	53	76	106	141	178
140	57	81	112	147	185
150	60	86	117	153	192
160	64	90	122	159	199
170	67	94	127	164	205
180	71	98	131	169	210
190	74	102	136	175	216
200	77	105	140	179	221
210	80	109	144	184	227
220	83	113	148	189	232
230	86	116	152	193	236
240	89	119	156	197	241
250	92	122	159	201	246
260	94	125	163	205	250

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	47	69	97	130	165
20	54	79	111	148	189
25	55	81	114	152	194
30	55	81	114	152	194
35	55	81	114	152	194
40	55	81	114	152	194
45	52	77	108	144	184
50	49	72	101	135	173
55	45	67	94	125	160
60	41	61	86	114	146
65	37	55	77	103	132
70	33	49	69	93	118
75	30	44	62	83	106
80	27	39	55	74	94
85	24	35	50	66	85
90	22	32	45	60	76