Barbell Row 1RM Calculator

How to estimate your barbell row max

Row a weight you can lift for 5–8 strict reps, with the same torso angle on every rep, and enter the weight and reps above. For example, 135 lb × 8 estimates a row max of roughly 162–172 lb. Because form varies so much on rows, treat this as the least reliable of our lift estimates.

Why row estimates are less reliable

• No formula was validated on rows. The studies we cite tested the bench press, squat, deadlift and leg press.
• Form drifts as sets get hard. The torso rises, the hips start to help and the range shortens — each makes later reps easier than a strict single.
• Rows are usually trained at higher reps (often 6–12), where every formula is less accurate.

For tracking progress, a rep record at a fixed strictness — say, the most strict reps with 155 lb — is often more meaningful than an estimated max.

What counts as a strict row rep

• Pick a torso angle (for example, roughly parallel to the floor for a Pendlay-style row) and keep it for every rep.
• Pull the bar to the same point on the torso each rep, with no hip drive or bounce.
• Lower the bar under control. If you need momentum, the set is over.

Using your row estimate in training

Use the estimate to pick working weights from the percentage table, then adjust by feel in the first session. If the prescribed reps feel easy at your normal strictness, the estimate was conservative; if form breaks, it was optimistic — lower it rather than loosening your form.

Worked example

The six formulas put this set between 162.0 and 172.4 lb— a 6.4% spread — with an Average Estimate of 168.3 lb.

Use the range, not just the middle number: plan training from the Average Estimate or lower, and treat the top of the range as optimistic.