Barbell Row 1RM Calculator

What Is a Barbell Row 1RM?

Your 1 Rep Max (1RM) is the maximum amount of weight you can lift for a single repetition with proper form. In the case of the barbell row, it reflects the total pulling strength of your back, arms, and grip.

Although not as commonly tested as squat or bench press, the barbell row is a key compound movement used in strength programs like Starting Strength, Texas Method, and many bodybuilding splits.

Knowing your estimated 1RM allows you to:

• Set accurate training percentages
• Track progress over time
• Plan overload phases or deloads
• Compete against yourself (or others!)

How to Use This Calculator

Just enter:

• The weight you lifted
• The number of reps performed (2–12 is ideal)
• Select your units (kg or lbs)

Click “Calculate 1RM” to get:

• Your estimated 1 rep max
• Four 1RM formulas: Epley, Brzycki, Mayhew, and Lombardi
• A breakdown of training percentages (50–100%)

Use this data to structure your next training cycle.

How the Estimation Works

We use these well-established formulas to estimate your 1RM:

Epley Formula:

1RM = weight * (1 + reps / 30)
This works well for 3–10 reps. It’s simple and widely accepted.

Brzycki Formula:

1RM = weight * (36 / (37 - reps))
Often used in research and by coaches for submaximal testing.

Mayhew Formula:

1RM = (100 * weight) / (52.2 + 41.9 * e^(-0.055 * reps))
Slightly more complex but designed for football strength testing.

Lombardi Formula:

1RM = weight * reps^0.1
This gives more weight to endurance-style lifts (8+ reps).

The default value we show is Epley, as it’s most balanced for general gym use.

Why Estimate 1RM Instead of Testing It?

While true max testing can be useful, it has downsides:

• Risk of injury, especially on barbell rows (e.g., low back strain)
• Requires excellent form and warm-up
• Not always practical in regular training

An estimated 1RM lets you:

• Track strength safely
• Work within fatigue limits
• Avoid burnout or overreaching

Training Percentages – Know Your Weights

After we calculate your estimated 1RM, we break it down into training percentages:

• 100% – Test day / max effort
• 90–95% – Heavy sets for 1–3 reps
• 80–85% – Volume and strength work
• 70–75% – Technique or recovery sets
• 50–65% – Warm-ups or speed work

Knowing these lets you program more intelligently and avoid the “guess and go” approach.

Why the Barbell Row Matters

Despite being underrated, the barbell row is a top-tier strength and hypertrophy movement:

✅ Works the entire back chain — lats, traps, rhomboids, spinal erectors
✅ Builds grip strength and core stability
✅ Transfers well to deadlifts, cleans, and even bench press
✅ Scales well from beginner to advanced
✅ Can be done with barbell, dumbbell, T-bar, or landmine

The stronger your barbell row, the better your pulling capacity across all lifts.

Common Questions

Q: How accurate are these 1RM estimates?
Very accurate for rep ranges of 2–10 with consistent form. Less reliable for 12+ reps or isolation lifts.

Q: Can I use this for dumbbell rows?
Technically yes, but these 1RM formulas are calibrated for barbell lifts. Use it as a loose guide.

Q: What’s a good barbell row 1RM?
It depends on body weight and training level, but many strength standards suggest:

• Novice: 0.75x bodyweight
• Intermediate: 1.0x bodyweight
• Advanced: 1.25–1.5x bodyweight

Q: Should I train to failure when using this tool?
No. Use a controlled AMRAP (as many reps as possible with clean form). Stop when form breaks or fatigue sets in.

Final Tip

Use this tool often — after a new PR set, during a training block, or to set up your next program. Combine it with our 12-Week Programs and TDEE/macros calculators to build a full-strength plan.