T Bar Row

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Latissimus Dorsi, Trapezius
Secondary Muscles	Bicep, Deltoids
Stabilizer Muscles	Abdominal External Oblique, Erector Spinae
Grip Muscles	Forearm Extensor Muscles

Muscle Group

Muscles

Primary Muscles

Latissimus Dorsi, Trapezius

Secondary Muscles

Bicep, Deltoids

Stabilizer Muscles

Abdominal External Oblique, Erector Spinae

Grip Muscles

Forearm Extensor Muscles

T Bar Row Average Weight [1RM]

Level
Beg.	37 kg (81 lb)	16 kg (36 lb)
Nov.	59 kg (130 lb)	30 kg (65 lb)
Int.	89 kg (196 lb)	47 kg (105 lb)
Adv.	124 kg (274 lb)	70 kg (154 lb)
Pro	164 kg (361 lb)	95 kg (209 lb)

Level

Beg.

37 kg
(81 lb)

16 kg
(36 lb)

Nov.

59 kg
(130 lb)

30 kg
(65 lb)

Int.

89 kg
(196 lb)

47 kg
(105 lb)

Adv.

124 kg
(274 lb)

70 kg
(154 lb)

Pro

164 kg
(361 lb)

95 kg
(209 lb)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

T Bar Row Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	38	70	114	170	233
120	45	80	128	186	252
130	53	91	141	202	270
140	61	101	153	217	287
150	69	111	166	231	304
160	77	121	177	245	320
170	84	130	189	259	335
180	92	139	200	272	350
190	99	148	211	284	365
200	106	157	221	297	378
210	113	166	232	308	392
220	121	175	242	320	405
230	127	183	252	331	417
240	134	191	261	342	430
250	141	199	270	353	442
260	148	207	280	363	453
270	154	214	288	373	465
280	160	222	297	383	476
290	167	229	306	393	486
300	173	237	314	402	497
310	179	244	322	412	507

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	69	111	167	233	307
20	78	127	191	267	352
25	81	130	196	274	361
30	81	130	196	274	361
35	81	130	196	274	361
40	81	130	196	274	361
45	76	124	186	260	343
50	72	116	174	244	322
55	66	107	161	226	297
60	61	98	147	206	271
65	55	89	133	186	245
70	49	80	119	167	220
75	44	71	107	149	197
80	39	64	95	134	176
85	35	57	85	120	158
90	32	51	77	108	142

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	22	46	78	120	168
100	26	50	84	127	176
110	28	54	89	133	184
120	31	58	94	139	191
130	34	61	99	145	197
140	37	65	103	150	204
150	39	68	107	155	210
160	42	71	111	160	215
170	44	74	115	165	220
180	46	77	119	169	225
190	48	80	122	173	230
200	50	83	126	177	235
210	53	86	129	181	239
220	55	88	132	185	244
230	57	91	135	189	248
240	58	93	138	192	252
250	60	96	141	195	256
260	62	98	144	199	259

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	31	55	89	131	178
20	35	63	102	150	204
25	36	65	105	154	209
30	36	65	105	154	209
35	36	65	105	154	209
40	36	65	105	154	209
45	34	62	99	146	198
50	32	58	93	137	186
55	30	54	86	127	172
60	27	49	79	115	157
65	25	44	71	104	142
70	22	40	64	94	127
75	20	35	57	84	114
80	18	32	51	75	102
85	16	28	46	67	91
90	14	26	41	60	82

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 25-35 Calories
Medium	🔥 35-50 Calories
Hard	🔥 50-70 Calories
Max	🔥 70-90 Calories

Intensity

Calories Burned

Easy

🔥 25-35 Calories

Medium

🔥 35-50 Calories

Hard

🔥 50-70 Calories

Max

🔥 70-90 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

T Bar Row Average Weight [1RM]

T Bar Row Standard (lb)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
110	38	70	114	170	233
120	45	80	128	186	252
130	53	91	141	202	270
140	61	101	153	217	287
150	69	111	166	231	304
160	77	121	177	245	320
170	84	130	189	259	335
180	92	139	200	272	350
190	99	148	211	284	365
200	106	157	221	297	378
210	113	166	232	308	392
220	121	175	242	320	405
230	127	183	252	331	417
240	134	191	261	342	430
250	141	199	270	353	442
260	148	207	280	363	453
270	154	214	288	373	465
280	160	222	297	383	476
290	167	229	306	393	486
300	173	237	314	402	497
310	179	244	322	412	507

Age	Beg.	Nov.	Int.	Adv.	Pro
15	69	111	167	233	307
20	78	127	191	267	352
25	81	130	196	274	361
30	81	130	196	274	361
35	81	130	196	274	361
40	81	130	196	274	361
45	76	124	186	260	343
50	72	116	174	244	322
55	66	107	161	226	297
60	61	98	147	206	271
65	55	89	133	186	245
70	49	80	119	167	220
75	44	71	107	149	197
80	39	64	95	134	176
85	35	57	85	120	158
90	32	51	77	108	142

BW	Beg.	Nov.	Int.	Adv.	Pro
90	22	46	78	120	168
100	26	50	84	127	176
110	28	54	89	133	184
120	31	58	94	139	191
130	34	61	99	145	197
140	37	65	103	150	204
150	39	68	107	155	210
160	42	71	111	160	215
170	44	74	115	165	220
180	46	77	119	169	225
190	48	80	122	173	230
200	50	83	126	177	235
210	53	86	129	181	239
220	55	88	132	185	244
230	57	91	135	189	248
240	58	93	138	192	252
250	60	96	141	195	256
260	62	98	144	199	259

Age	Beg.	Nov.	Int.	Adv.	Pro
15	31	55	89	131	178
20	35	63	102	150	204
25	36	65	105	154	209
30	36	65	105	154	209
35	36	65	105	154	209
40	36	65	105	154	209
45	34	62	99	146	198
50	32	58	93	137	186
55	30	54	86	127	172
60	27	49	79	115	157
65	25	44	71	104	142
70	22	40	64	94	127
75	20	35	57	84	114
80	18	32	51	75	102
85	16	28	46	67	91
90	14	26	41	60	82

BW	Beg.	Nov.	Int.	Adv.	Pro
110	38	70	114	170	233
120	45	80	128	186	252
130	53	91	141	202	270
140	61	101	153	217	287
150	69	111	166	231	304
160	77	121	177	245	320
170	84	130	189	259	335
180	92	139	200	272	350
190	99	148	211	284	365
200	106	157	221	297	378
210	113	166	232	308	392
220	121	175	242	320	405
230	127	183	252	331	417
240	134	191	261	342	430
250	141	199	270	353	442
260	148	207	280	363	453
270	154	214	288	373	465
280	160	222	297	383	476
290	167	229	306	393	486
300	173	237	314	402	497
310	179	244	322	412	507

Age	Beg.	Nov.	Int.	Adv.	Pro
15	69	111	167	233	307
20	78	127	191	267	352
25	81	130	196	274	361
30	81	130	196	274	361
35	81	130	196	274	361
40	81	130	196	274	361
45	76	124	186	260	343
50	72	116	174	244	322
55	66	107	161	226	297
60	61	98	147	206	271
65	55	89	133	186	245
70	49	80	119	167	220
75	44	71	107	149	197
80	39	64	95	134	176
85	35	57	85	120	158
90	32	51	77	108	142

BW	Beg.	Nov.	Int.	Adv.	Pro
90	22	46	78	120	168
100	26	50	84	127	176
110	28	54	89	133	184
120	31	58	94	139	191
130	34	61	99	145	197
140	37	65	103	150	204
150	39	68	107	155	210
160	42	71	111	160	215
170	44	74	115	165	220
180	46	77	119	169	225
190	48	80	122	173	230
200	50	83	126	177	235
210	53	86	129	181	239
220	55	88	132	185	244
230	57	91	135	189	248
240	58	93	138	192	252
250	60	96	141	195	256
260	62	98	144	199	259

Age	Beg.	Nov.	Int.	Adv.	Pro
15	31	55	89	131	178
20	35	63	102	150	204
25	36	65	105	154	209
30	36	65	105	154	209
35	36	65	105	154	209
40	36	65	105	154	209
45	34	62	99	146	198
50	32	58	93	137	186
55	30	54	86	127	172
60	27	49	79	115	157
65	25	44	71	104	142
70	22	40	64	94	127
75	20	35	57	84	114
80	18	32	51	75	102
85	16	28	46	67	91
90	14	26	41	60	82

BW	Beg.	Nov.	Int.	Adv.	Pro
110	38	70	114	170	233
120	45	80	128	186	252
130	53	91	141	202	270
140	61	101	153	217	287
150	69	111	166	231	304
160	77	121	177	245	320
170	84	130	189	259	335
180	92	139	200	272	350
190	99	148	211	284	365
200	106	157	221	297	378
210	113	166	232	308	392
220	121	175	242	320	405
230	127	183	252	331	417
240	134	191	261	342	430
250	141	199	270	353	442
260	148	207	280	363	453
270	154	214	288	373	465
280	160	222	297	383	476
290	167	229	306	393	486
300	173	237	314	402	497
310	179	244	322	412	507

Age	Beg.	Nov.	Int.	Adv.	Pro
15	69	111	167	233	307
20	78	127	191	267	352
25	81	130	196	274	361
30	81	130	196	274	361
35	81	130	196	274	361
40	81	130	196	274	361
45	76	124	186	260	343
50	72	116	174	244	322
55	66	107	161	226	297
60	61	98	147	206	271
65	55	89	133	186	245
70	49	80	119	167	220
75	44	71	107	149	197
80	39	64	95	134	176
85	35	57	85	120	158
90	32	51	77	108	142

BW	Beg.	Nov.	Int.	Adv.	Pro
90	22	46	78	120	168
100	26	50	84	127	176
110	28	54	89	133	184
120	31	58	94	139	191
130	34	61	99	145	197
140	37	65	103	150	204
150	39	68	107	155	210
160	42	71	111	160	215
170	44	74	115	165	220
180	46	77	119	169	225
190	48	80	122	173	230
200	50	83	126	177	235
210	53	86	129	181	239
220	55	88	132	185	244
230	57	91	135	189	248
240	58	93	138	192	252
250	60	96	141	195	256
260	62	98	144	199	259

Age	Beg.	Nov.	Int.	Adv.	Pro
15	31	55	89	131	178
20	35	63	102	150	204
25	36	65	105	154	209
30	36	65	105	154	209
35	36	65	105	154	209
40	36	65	105	154	209
45	34	62	99	146	198
50	32	58	93	137	186
55	30	54	86	127	172
60	27	49	79	115	157
65	25	44	71	104	142
70	22	40	64	94	127
75	20	35	57	84	114
80	18	32	51	75	102
85	16	28	46	67	91
90	14	26	41	60	82