1RM: Bent Over Row

Quickly measure and calculate your One-Rep Max (1RM)

The Bent Over Row is a compound movement, horizontal pull exercise where progress is typically measured in terms of increases in 1 Rep Maximum. Please note that we recommend testing with a higher number of repetitions and using the calculated value to measure strength gains. Because it is performed standing and bent at the waist, it is a very good indicator of total body strength. Please be mindful of proper form, as the bent over stance may aggravate any back issues.

1RM: Bent Over Row Protocol

Purpose

To measure estimated maximal strength based off of sub maximal effort.

Equipment

Standard 45lbs barbell with adjustable weight.

Procedure

Use appropriate warm up methods to activate agonist, antagonist, and synergist muscle groups prior to testing sub-maximal and maximal lifts. It should take minimally 5 testing sets to reach an appropriate relative intensities at under 35 total repetitions. At any point of failure, be sure to to confidently re-rack the barbell for the participant.

Begin with the participant’s feet shoulder width apart, and barbell in hands with a wide overhand grip. The participant begins by pushing gluteals out and bending over while maintaining a flat and with abdominals flexed. Spine should be approximately parallel to the ground. With arms hanging perpendicular to the floor, pull barbell up to the sternum keeping elbows as wide as possible. At the end of the lift, drop barbell, and slowly come back to a standing position by contracting gluteals.

1RM: Bent Over Row Calculation

lbs
kg
reps

Calculation Result

DATE -
1RM Bent Over Row -
1RM Bent Over Row Classification -

1RM: Bent Over Row Classification Chart

Male: 0-120 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 55
Novice 56 87
Intermediate 88 128
Advanced 129 176
Elite 177 > 177

Male: 121-130 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 63
Novice 64 97
Intermediate 98 139
Advanced 140 190
Elite 191 > 191

Male: 131-140 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 71
Novice 72 106
Intermediate 107 151
Advanced 152 203
Elite 204 > 204

Male: 141-150 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 79
Novice 80 116
Intermediate 117 162
Advanced 163 216
Elite 217 > 217

Male: 151-160 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 86
Novice 87 125
Intermediate 126 172
Advanced 173 228
Elite 229 > 229

Male: 161-170 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 94
Novice 95 133
Intermediate 134 183
Advanced 184 240
Elite 241 > 241

Male: 171-180 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 101
Novice 102 142
Intermediate 143 193
Advanced 194 251
Elite 252 > 252

Male: 181-190 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 108
Novice 109 150
Intermediate 151 203
Advanced 204 262
Elite 263 > 263

Male: 191-200 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 115
Novice 116 159
Intermediate 160 212
Advanced 213 273
Elite 274 > 274

Male: 201-210 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 122
Novice 123 167
Intermediate 168 221
Advanced 222 284
Elite 285 > 285

Male: 211-220 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 128
Novice 129 174
Intermediate 175 230
Advanced 231 294
Elite 295 > 295

Male: 221-230 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 135
Novice 136 182
Intermediate 183 239
Advanced 240 304
Elite 305 > 305

Male: 231-240 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 141
Novice 142 189
Intermediate 190 247
Advanced 248 313
Elite 314 > 314

Male: 241-250 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 147
Novice 148 197
Intermediate 198 256
Advanced 257 322
Elite 323 > 323

Male: 251-260 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 154
Novice 155 204
Intermediate 205 264
Advanced 265 332
Elite 333 > 333

Male: 261-270 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 160
Novice 161 211
Intermediate 212 272
Advanced 273 340
Elite 341 > 341

Male: 271-280 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 166
Novice 167 217
Intermediate 218 279
Advanced 280 349
Elite 350 > 350

Male: 281-290 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 171
Novice 172 224
Intermediate 225 287
Advanced 288 357
Elite 358 > 358

Male: 291-300 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 177
Novice 178 231
Intermediate 232 294
Advanced 295 366
Elite 367 > 367

Male: > 300 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 231
Novice 232 294
Intermediate 295 366
Advanced 367 441
Elite 442 > 442

Female: 0-100 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 23
Novice 24 44
Intermediate 45 73
Advanced 74 109
Elite 110 > 110

Female: 101-110 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 25
Novice 26 47
Intermediate 48 76
Advanced 77 113
Elite 114 > 114

Female: 111-120 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 27
Novice 28 49
Intermediate 50 79
Advanced 80 117
Elite 118 > 118

Female: 121-130 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 29
Novice 30 51
Intermediate 52 82
Advanced 83 121
Elite 122 > 122

Female: 131-140 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 30
Novice 31 53
Intermediate 54 85
Advanced 86 124
Elite 125 > 125

Female: 141-150 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 32
Novice 33 56
Intermediate 57 88
Advanced 89 127
Elite 128 > 128

Female: 151-160 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 33
Novice 34 58
Intermediate 59 90
Advanced 91 130
Elite 131 > 131

Female: 161-170 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 35
Novice 36 59
Intermediate 60 92
Advanced 93 133
Elite 134 > 134

Female: 171-180 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 36
Novice 37 61
Intermediate 62 95
Advanced 96 136
Elite 137 > 137

Female: 181-190 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 37
Novice 38 63
Intermediate 64 97
Advanced 98 138
Elite 139 > 139

Female: 191-200 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 39
Novice 40 65
Intermediate 66 99
Advanced 100 141
Elite 142 > 142

Female: 201-210 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 40
Novice 41 66
Intermediate 67 101
Advanced 102 143
Elite 144 > 144

Female: 211-220 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 41
Novice 42 68
Intermediate 69 103
Advanced 104 145
Elite 146 > 146

Female: 221-230 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 42
Novice 43 69
Intermediate 70 105
Advanced 106 147
Elite 148 > 148

Female: 231-240 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 43
Novice 44 71
Intermediate 72 106
Advanced 107 150
Elite 151 > 151

Female: 241-250 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 45
Novice 46 72
Intermediate 73 108
Advanced 109 152
Elite 153 > 153

Female: > 250 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 72
Novice 73 108
Intermediate 109 152
Advanced 153 200
Elite 201 > 201

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