Pendlay Row 1RM Calculator
Calculate your pendlay row one rep max with exercise-specific tips and guidance.
Calculate Your 1RM
Enter your weight and reps above to calculate your estimated 1RM
For best accuracy, use a weight you can lift for 3-10 reps
About 1RM Formulas
Epley Formula: Most accurate for lower rep ranges (1-6 reps). Commonly used in strength training.
Brzycki Formula: More conservative estimates. Better for higher rep ranges (6-12 reps).
Lander Formula: Middle ground between Epley and Brzycki. Good all-around accuracy.
Note: These are estimates. Your actual 1RM may vary based on factors like fatigue, technique, and training experience. Always use a spotter when testing maxes.
Form Tips
- ✓Set torso parallel to the floor and keep it fixed throughout
- ✓Explode the bar to your lower chest from a dead stop on the floor
- ✓Reset each rep on the ground — no touch-and-go
- ✓Pendlay 1RM is usually a bit lower than a regular barbell row due to strict form
Common Mistakes
- ✗Raising the torso during the pull to cheat the weight
- ✗Using a touch-and-go bounce instead of a true dead stop
- ✗Rounding the lower back when the load gets heavy
Form Cues
Formula Accuracy
Moderate accuracy. The strict dead-stop style limits high-rep sets, so estimates are most reliable from low rep ranges (2-6).
Average Strength Levels
Male
Female
Frequently Asked Questions
How do I calculate my Pendlay Row 1RM?
To calculate your Pendlay Row 1RM: enter the weight you lifted and the number of reps completed. The calculator will apply the Epley, Brzycki, and Lander formulas to estimate your one rep max.
How accurate is the 1RM calculator for Pendlay Row?
Moderate accuracy. The strict dead-stop style limits high-rep sets, so estimates are most reliable from low rep ranges (2-6).
What muscles does Pendlay Row work?
Pendlay Row primarily targets: Lats, Mid Back, Rhomboids, Rear Delts.
What is a good Pendlay Row 1RM?
For men: beginner 50kg, intermediate 82kg, advanced 115kg. For women: beginner 28kg, intermediate 48kg, advanced 68kg.
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