Bent Over Row Strength Standards
For women · by bodyweight · in lb
The barbell bent-over row is the primary horizontal pulling exercise for building back thickness. It trains the lats, rhomboids, rear deltoids, and biceps. The hip hinge position also requires significant lower back strength and stability. Row strength typically lags behind bench press strength in most trainees — ideally the two should be close to equal.
Find Your Level
Enter your stats and we'll highlight your row and level in the table below.
Don't know your 1RM? Calculate it →| Bodyweight (lb) | Beginner Top 80% | Novice Top 60% | Intermediate Top 40% | Advanced Top 20% | Elite Top 5% | ÷ BW |
|---|---|---|---|---|---|---|
| 110 | 37 lb | 64 lb | 93 lb | 126 lb | 161 lb | 0.85× |
| 121 | 37 lb | 64 lb | 93 lb | 126 lb | 161 lb | 0.77× |
| 132 | 37 lb | 64 lb | 93 lb | 126 lb | 161 lb | 0.70× |
| 148 | 44 lb | 73 lb | 106 lb | 141 lb | 179 lb | 0.72× |
| 165 | 51 lb | 84 lb | 115 lb | 150 lb | 187 lb | 0.70× |
| 181 | 57 lb | 93 lb | 128 lb | 165 lb | 207 lb | 0.71× |
| 198 | 57 lb | 93 lb | 128 lb | 165 lb | 207 lb | 0.65× |
| 220 | 60 lb | 99 lb | 137 lb | 179 lb | 225 lb | 0.62× |
| 242 | 64 lb | 106 lb | 148 lb | 192 lb | 238 lb | 0.61× |
| 264 | 64 lb | 106 lb | 148 lb | 192 lb | 238 lb | 0.56× |
| 286 | 64 lb | 106 lb | 148 lb | 192 lb | 238 lb | 0.52× |
| 308 | 64 lb | 106 lb | 148 lb | 192 lb | 238 lb | 0.48× |
Bent Over Row Strength Standards for Women
These bent over row strength standards cover female lifters across a range of bodyweights in LB. Each row shows five thresholds - Beginner, Novice, Intermediate, Advanced, and Elite - representing roughly the top 80%, 60%, 40%, 20%, and 5% of the lifting population at that bodyweight. Use the "Find My Level" tool above to enter your one rep max and see exactly where you stand.
Standards are based on aggregated data from large populations of raw, natural lifters. An intermediate bent over row is a realistic long-term goal for most people who train consistently - it typically requires 2–4 years of progressive training with structured programming. Advanced and Elite levels represent competitive performance and require deliberate, periodised training over many years.
Strength levels are always relative to bodyweight. A bent over row that is elite at 60 lb bodyweight is only intermediate at 100 lb - the absolute numbers scale with size. This is why every row in the table shows different thresholds rather than a single cutoff. If you are between bodyweight brackets, the standard for the nearest bracket is a reasonable guide.
Bent Over Row Technique Cues
- - Hip-width stance, hinge forward 45-70 degrees from vertical
- - Grip just outside shoulder width, bar below the chest
- - Neutral spine maintained throughout
- - Pull the bar to your lower ribcage or upper abdomen
- - Lead with your elbows, not your hands
- - Keep the bar close to your body on the way up
- - Squeeze your shoulder blades together at the top
- - Jerking the torso upright to help the bar - this is cheating the row
- - Pulling to the upper chest instead of the lower ribcage
- - Rounding the lower back under load
Frequently Asked Questions
How much should a women bent over row?
For an average women weighing around 143 lb, an intermediate bent over row is approximately 106 lb. Standards vary significantly by bodyweight - use the "Find My Level" tool above with your own bodyweight to get a personalised figure.
What is a good Bent Over Row for a beginner?
A beginner standard represents a lift achievable after a few months of consistent training - roughly the top 80% of the lifting population. For most exercises, this is around 50–60% of bodyweight for upper body movements and 75–100% for lower body lifts. Check the Beginner column in the table above for the specific number at your bodyweight.
How are Bent Over Row strength standards calculated?
Standards are derived from aggregated training and competition data across large populations. Each bodyweight bracket has five thresholds - Beginner (top 80%), Novice (top 60%), Intermediate (top 40%), Advanced (top 20%), and Elite (top 5%) - representing where a lifter falls relative to the broader lifting community.
How do I increase my Bent Over Row?
Progressive overload is the core principle: consistently add small amounts of weight or reps over time. For strength, focus on sets of 3–6 at 80–90% of your 1RM. For hypertrophy, work in the 6–12 rep range. Ensure adequate sleep (7–9 hours), sufficient protein intake (1.6–2.2 g/kg bodyweight), and allow at least 48 hours between sessions targeting the same muscle group.
What is the difference between each strength level?
Beginner: just started training and making rapid linear progress. Novice: 1–2 years of consistent training. Intermediate: several years with structured periodisation. Advanced: competitive or near-competitive level requiring specialised programming. Elite: top-end competitive performance representing the top 5% of the lifting population.