Estimate Your Back Strength with our Barbell Row 1RM Calculator
The barbell row is one of the best compound lifts for building a strong back, improving posture, and increasing pulling power. With our Barbell Row One Rep Max (1RM) Calculator, you can estimate your maximum row safely without needing to attempt a risky single rep.
When you calculate, you will not only see your estimated 1RM but also unlock AI powered insights in the results area, along with personalized tips to improve your row strength and technique.
How to Use the Barbell Row Calculator
Enter the weight lifted (barbell + plates).
Enter the number of reps completed with strict form.
Select the formula although the most accurate for Barbell Row (Epley) is set as default.
Click Calculate to Get your estimated barbell row 1RM.
AI Insights Just Like Your Personal Row Coach
Once your 1RM is calculated, the AI tool will share:
- Weight and rep suggestions for your goal (strength, size, or endurance)
- Form reminders (flat back, controlled pull, proper grip)
- Progression tips to increase your rowing strength
- Accessory exercise ideas (pull-ups, face pulls, shrugs)
Expert Barbell Row Tips
Keep your back flat and core tight to avoid rounding
Use a shoulder width grip and pull toward the lower ribs
Control the weight; don’t jerk it off the floor
Keep elbows close to the body during the row
Don’t overload as form matters more than weight
How strong should my barbell row be compared to my deadlift?
Many lifters ask this question because both lifts train the back but in different ways. A good rule of thumb is that your barbell row should be around 50 - 70% of your deadlift one rep max (1RM). For example, if you can deadlift 150 kg (330 lbs), your barbell row max will usually fall between 75 - 105 kg (165 - 231 lbs). Beginners may start closer to the 50% range, while advanced lifters with years of back training often reach 65 - 70%.
The reason the numbers are lower for the row is simple: the deadlift uses more muscle groups together, your legs, hips, core, and back all contribute to the lift. The barbell row, on the other hand, isolates more of the upper and mid back muscles and doesn’t allow as much leg drive. Grip strength also limits how much weight you can row compared to your deadlift.
The key takeaway is not to compare your row and deadlift too directly. Instead, track your progress over time and aim for steady improvement. If your row is below 50% of your deadlift, that could be a sign you need to strengthen your pulling muscles and stability. As long as your row is progressing in a healthy ratio to your deadlift, you are on the right track.