1RM Barbell Row Test
1RM Barbell Row Test
Test Objective
To evaluate the athlete's maximal strength on the barbell row exercise (Bent-over Row / Banc de Tirage) by determining the maximum load lifted a single time (1RM) with proper technique.
Required Equipment
- Olympic barbell.
- Various adjustable weight plates.
- Support rack or bench if needed for positioning.
- Tracking sheet / mobile application.
- Presence of a coach or spotter for safety.
Test Protocol
Warm-up:
- General warm-up (5 to 10 minutes): Joint mobility, general activation (jump rope, rowing machine, etc.).
- Specific warm-up:
- Set 1: 8 to 10 repetitions at ~40-50% of the estimated maximum load.
- Set 2: 3 to 5 repetitions at ~60-70%.
Test Execution:
- Start with a load close to the estimated 1RM.
- Perform a single repetition with perfect execution.
- If the attempt is successful, increase the load by 5 to 10%.
- Rest for 2 to 5 minutes between attempts.
- The test stops at the first failed attempt or when the maximum load is reached.
1RM Validation:
The 1RM is the maximum load lifted with proper execution, without cheating (flat back, full range of motion, complete control).
⚠️ Technical Success Criteria
- Core engaged, back parallel to the ground (or slightly inclined depending on the exercise variation).
- Bar pulled up to the lower sternum/abdomen.
- No momentum or cheating (no bouncing or swinging the torso).
- Fluid and controlled movement.
Notes
- This test can be used at the beginning, middle, or end of a training cycle to measure progress.
- It is possible to estimate the 1RM using formulas if a direct maximal test is not desired:
- Brzycki Formula: 1RM = Load / [ 1.0278 - (0.0278 × Repetitions) ]
- Epley Formula: 1RM = Load × [ 1 + (0.0333 × Repetitions) ]