Free ratio calculator
Pendlay Row to Barbell Row Ratio Calculator
Enter a pendlay row 1RM and Trainnode estimates a balanced barbell row target from the same calculator data used on the free strength ratio calculator.
Quick answer
A balanced Barbell Row is about 110% of Pendlay Row.
Because both lifts are in the horizontal pull family, this is mostly a specificity and carryover check. In reverse, Pendlay Row is about 91% of Barbell Row. Treat the number as a coaching guideline and use Trainnode's 10% tolerance band to flag lifts that are meaningfully out of line.
Formula
Barbell Row 1RM / Pendlay Row 1RM. Divide Barbell Row 1RM by Pendlay Row 1RM; Trainnode uses 110% as the balanced target for this page.
How to use it
Use this to compare stricter dead-stop rowing with a conventional barbell row.
Calculator coverage
Trainnode's free calculator supports 25 common barbell, dumbbell, machine, and weighted bodyweight lifts.
Programming read
Pendlay Row to Barbell Row: same-pattern carryover
Barbell Row should usually be heavier than Pendlay Row in a balanced profile. Since both lifts are horizontal pull movements, use this ratio to judge whether Pendlay Row is carrying over to Barbell Row, or whether the lifter needs more specific practice, setup work, or loading exposure on Barbell Row.
Interactive
Build your own strength ratio profile
This calculator is preconfigured for Pendlay Row to Barbell Row. You can switch anchor lifts, add more supported exercises, change units, or move into bodyweight standards without leaving the page. Need to estimate your 1RM first?
Enter what a client actually lifts (optional) to see whether each lift is balanced, over- or under-developed against the ±10% band. The basis selector adjusts expected targets by movement pattern.
Every lift supported by the free calculator
Trainnode keeps these pages tied to the same supported lift set as the public calculator, so every ratio page reflects what the tool can actually calculate.
Squat pattern
- Back Squat100%
- Front Squat85%
- Box Squat105%
- Hack Squat140%
- Bulgarian Split Squat45%
- Leg Press250%
Hip hinge
- Deadlift125%
- Sumo Deadlift125%
- Trap-Bar Deadlift130%
- Romanian Deadlift95%
- Hip Thrust150%
- Good Morning60%
Horizontal push
- Bench Press75%
- Incline Bench Press67%
- Close-Grip Bench Press70%
- Dumbbell Bench Press60%
- Weighted Dip45%
Vertical push
- Overhead Press50%
- Push Press62%
- Seated DB Shoulder Press40%
Horizontal pull
- Barbell Row66%
- Pendlay Row60%
Vertical pull
- Weighted Pull-Up40%
- Weighted Chin-Up45%
- Lat Pulldown55%
Pendlay Row to Barbell Row FAQ
- What is a good pendlay row to barbell row ratio?
- A useful balanced target is Barbell Row at about 110% of Pendlay Row. Both lifts sit in the horizontal pull pattern, so this is mainly a same-family strength check. Use it as a starting point, then allow for leverage, technique, and training history.
- How do you calculate the pendlay row to barbell row ratio?
- Divide Barbell Row 1RM by Pendlay Row 1RM. On this page, Pendlay Row is preselected as the anchor and Barbell Row is highlighted as the target.
- What should a coach do if Barbell Row is below target?
- Treat it as a programming clue, not a diagnosis. If Barbell Row trails the expected target from Pendlay Row, add more specific exposure to Barbell Row, review technique, and check whether fatigue or training history explains the gap.
Questions about strength ratios?
Want to see how Trainnode handles strength ratios for your clients?
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Prefer to explore first? See the strength ratios feature.