If I can lift a given weight on Bent Over Row, what should I lift on Bench Press?

About 114 kg for a 100 kg Bent Over Row, for a typical 80 kg lifter. Use the calculator above for your own weight.

Is Bent Over Row vs Bench Press a 1:1 conversion?

Usually not. The tool uses strength standards, not a simple ratio, so the equivalent Bench Press can be higher or lower than your Bent Over Row depending on the lifts.

Which lifts can I compare?

You can compare any two exercises in the Lyfta standards library, including bench vs squat, squat vs deadlift, and accessory lifts such as rows, presses, and curls.

Is the equivalent weight a training recommendation?

No. It is a statistical estimate of what lifters at a similar strength percentile typically lift on the second exercise. Use it as a starting point, not a prescription.

Exercise Comparison

Bent Over Row vs Bench Press: Equivalent Weight

Based on Lyfta's strength standards for a 30-year-old, 80 kg lifter, a 100 kg Bent Over Row matches about a 114 kg Bench Press.

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Bent Over Row to Bench Press conversion chart

Equivalent weights for Bent Over Row and Bench Press
Bent Over Row	Equivalent Bench Press
40 kg · 88 lb	48.5 kg · 107 lb
60 kg · 132 lb	70.5 kg · 155 lb
80 kg · 176 lb	92 kg · 203 lb
100 kg · 220 lb	114 kg · 251 lb
120 kg · 265 lb	136 kg · 300 lb
140 kg · 309 lb	158 kg · 348 lb
160 kg · 353 lb	179.5 kg · 396 lb
180 kg · 397 lb	201.5 kg · 444 lb

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Frequently asked questions

If I can lift a given weight on Bent Over Row, what should I lift on Bench Press?: About 114 kg for a 100 kg Bent Over Row, for a typical 80 kg lifter. Use the calculator above for your own weight.
Is Bent Over Row vs Bench Press a 1:1 conversion?: Usually not. The tool uses strength standards, not a simple ratio, so the equivalent Bench Press can be higher or lower than your Bent Over Row depending on the lifts.
Which lifts can I compare?: You can compare any two exercises in the Lyfta standards library, including bench vs squat, squat vs deadlift, and accessory lifts such as rows, presses, and curls.
Is the equivalent weight a training recommendation?: No. It is a statistical estimate of what lifters at a similar strength percentile typically lift on the second exercise. Use it as a starting point, not a prescription.