T-Bar Row 1RM Calculator
Calculate your t-bar 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
- ✓Hinge at the hips with a 45-degree torso, chest over the bar
- ✓Pull the handle to your lower chest, leading with the elbows
- ✓The chest-supported variation removes lower-back fatigue from the equation
- ✓Squeeze the shoulder blades together at the top
Common Mistakes
- ✗Standing too upright, turning it into a shrug
- ✗Using momentum and jerking the weight up
- ✗Not controlling the eccentric back to a full stretch
Form Cues
Formula Accuracy
Moderate accuracy. Body positioning and momentum affect predictability. The chest-supported variation gives the most consistent estimates within 5-10 reps.
Average Strength Levels
Male
Female
Frequently Asked Questions
How do I calculate my T-Bar Row 1RM?
To calculate your T-Bar 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 T-Bar Row?
Moderate accuracy. Body positioning and momentum affect predictability. The chest-supported variation gives the most consistent estimates within 5-10 reps.
What muscles does T-Bar Row work?
T-Bar Row primarily targets: Lats, Mid Back, Rhomboids, Biceps.
What is a good T-Bar Row 1RM?
For men: beginner 55kg, intermediate 90kg, advanced 125kg. For women: beginner 32kg, intermediate 52kg, advanced 72kg.
Related Guides & Alternatives
Other Exercise Calculators
Track Your Maxes Automatically
This calculator gives you an estimate. Arvo tracks your estimated 1RM for t-bar row and all your other exercises, showing progression over time.
Try Arvo Free