Dumbbell Row Standards (lb)

These dumbbell row strength standards allow you to grade your one-rep max performance and compare it with other lifters at your bodyweight. We have standards for men and women.

Our dumbbell row standards are based on 5,000 lifts collected from users of Strength Level.

Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb.

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Go to gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Dumbbell Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 25 x0.21 45 x0.38 73 x0.61 107 x0.89 145 x1.21
130 29 x0.22 50 x0.39 79 x0.61 114 x0.88 154 x1.18
140 33 x0.23 55 x0.39 85 x0.61 121 x0.87 162 x1.16
150 36 x0.24 60 x0.4 91 x0.61 128 x0.85 170 x1.13
160 40 x0.25 64 x0.4 96 x0.6 135 x0.84 178 x1.11
170 43 x0.25 69 x0.4 102 x0.6 141 x0.83 185 x1.09
180 47 x0.26 73 x0.41 107 x0.59 147 x0.82 192 x1.07
190 50 x0.26 77 x0.41 112 x0.59 153 x0.81 199 x1.05
200 53 x0.27 81 x0.41 117 x0.58 159 x0.8 205 x1.03
210 57 x0.27 85 x0.41 122 x0.58 165 x0.78 211 x1.01
220 60 x0.27 89 x0.41 126 x0.57 170 x0.77 218 x0.99
230 63 x0.27 93 x0.4 131 x0.57 175 x0.76 223 x0.97
240 66 x0.28 97 x0.4 135 x0.56 180 x0.75 229 x0.95
250 69 x0.28 100 x0.4 140 x0.56 185 x0.74 235 x0.94
260 72 x0.28 104 x0.4 144 x0.55 190 x0.73 240 x0.92
270 75 x0.28 107 x0.4 148 x0.55 195 x0.72 245 x0.91
280 78 x0.28 111 x0.4 152 x0.54 199 x0.71 250 x0.89
290 81 x0.28 114 x0.39 156 x0.54 204 x0.7 255 x0.88
300 83 x0.28 117 x0.39 160 x0.53 208 x0.69 260 x0.87
310 86 x0.28 121 x0.39 163 x0.53 212 x0.68 265 x0.86

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

Female Dumbbell Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 17 x0.17 28 x0.28 43 x0.43 60 x0.6 80 x0.8
110 18 x0.16 29 x0.27 44 x0.4 62 x0.56 82 x0.74
120 19 x0.16 30 x0.25 46 x0.38 64 x0.53 84 x0.7
130 20 x0.15 32 x0.24 47 x0.36 65 x0.5 85 x0.66
140 21 x0.15 32 x0.23 48 x0.34 66 x0.47 87 x0.62
150 21 x0.14 33 x0.22 49 x0.33 68 x0.45 88 x0.59
160 22 x0.14 34 x0.21 50 x0.31 69 x0.43 90 x0.56
170 23 x0.13 35 x0.21 51 x0.3 70 x0.41 91 x0.54
180 23 x0.13 36 x0.2 52 x0.29 71 x0.4 92 x0.51
190 24 x0.13 37 x0.19 53 x0.28 72 x0.38 94 x0.49
200 24 x0.12 37 x0.19 54 x0.27 73 x0.37 95 x0.47
210 25 x0.12 38 x0.18 55 x0.26 74 x0.35 96 x0.46
220 26 x0.12 39 x0.18 55 x0.25 75 x0.34 97 x0.44
230 26 x0.11 39 x0.17 56 x0.24 76 x0.33 98 x0.43
240 27 x0.11 40 x0.17 57 x0.24 77 x0.32 99 x0.41
250 27 x0.11 41 x0.16 58 x0.23 78 x0.31 100 x0.4
260 28 x0.11 41 x0.16 58 x0.22 79 x0.3 101 x0.39

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench 2,779,000 lifts Squat 1,569,000 lifts Deadlift 1,669,000 lifts Shoulder Press 440,000 lifts Barbell Curl 239,000 lifts Bent Over Row 152,000 lifts Front Squat 153,000 lifts

Bodyweight

Pull Ups 145,000 lifts Dips 58,000 lifts

Olympic

Power Clean 160,000 lifts Clean & Jerk 35,000 lifts Clean 22,000 lifts Snatch 32,000 lifts Push Press 22,000 lifts Clean & Press 70,000 lifts

Dumbbell

Dumbbell Bench Press 17,000 lifts Dumbbell Curl 16,000 lifts Dumbbell Shoulder Press 10,000 lifts Dumbbell Row 5,000 lifts + More Exercises