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
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 |