Barbell Row 1RM Calculator
Calculate your barbell 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
- ✓Maintain a 45-degree torso angle
- ✓Pull to lower chest/upper abs
- ✓Squeeze shoulder blades at the top
- ✓Control the eccentric (lowering) phase
Common Mistakes
- ✗Using too much body English (momentum)
- ✗Torso rising during the pull
- ✗Not achieving full range of motion
Form Cues
Formula Accuracy
Moderate accuracy. Row technique varies widely, affecting 1RM predictability. Use conservative estimates.
Average Strength Levels
Male
Female
Frequently Asked Questions
How do I calculate my Barbell Row 1RM?
To calculate your Barbell 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 Barbell Row?
Moderate accuracy. Row technique varies widely, affecting 1RM predictability. Use conservative estimates.
What muscles does Barbell Row work?
Barbell Row primarily targets: Lats, Rhomboids, Rear Delts, Biceps.
What is a good Barbell Row 1RM?
For men: beginner 50kg, intermediate 85kg, advanced 120kg. For women: beginner 30kg, intermediate 50kg, advanced 70kg.
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