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 10,000 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 24 x0.2 44 x0.37 71 x0.6 105 x0.88 143 x1.2
130 28 x0.22 49 x0.38 78 x0.6 113 x0.87 152 x1.17
140 32 x0.23 54 x0.39 84 x0.6 120 x0.86 161 x1.15
150 36 x0.24 59 x0.39 90 x0.6 127 x0.85 169 x1.13
160 39 x0.25 64 x0.4 96 x0.6 134 x0.84 177 x1.11
170 43 x0.25 68 x0.4 101 x0.6 141 x0.83 185 x1.09
180 46 x0.26 73 x0.4 107 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 x0.8 206 x1.03
210 57 x0.27 85 x0.41 122 x0.58 165 x0.79 212 x1.01
220 60 x0.27 89 x0.41 127 x0.58 171 x0.78 218 x0.99
230 63 x0.27 93 x0.41 131 x0.57 176 x0.77 225 x0.98
240 66 x0.28 97 x0.4 136 x0.57 181 x0.76 231 x0.96
250 69 x0.28 101 x0.4 140 x0.56 186 x0.75 236 x0.95
260 72 x0.28 105 x0.4 145 x0.56 191 x0.74 242 x0.93
270 75 x0.28 108 x0.4 149 x0.55 196 x0.73 247 x0.92
280 78 x0.28 112 x0.4 153 x0.55 201 x0.72 253 x0.9
290 81 x0.28 115 x0.4 157 x0.54 206 x0.71 258 x0.89
300 84 x0.28 119 x0.4 161 x0.54 210 x0.7 263 x0.88
310 87 x0.28 122 x0.39 165 x0.53 214 x0.69 268 x0.86

These male standards are based on 4,000 filtered lifts.

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 15 x0.15 26 x0.26 41 x0.41 59 x0.59 79 x0.79
110 16 x0.15 28 x0.25 43 x0.39 61 x0.56 82 x0.74
120 18 x0.15 29 x0.24 45 x0.37 64 x0.53 84 x0.7
130 19 x0.14 31 x0.24 47 x0.36 66 x0.51 87 x0.67
140 20 x0.14 32 x0.23 48 x0.35 68 x0.48 89 x0.64
150 21 x0.14 34 x0.22 50 x0.33 70 x0.47 92 x0.61
160 22 x0.14 35 x0.22 52 x0.32 72 x0.45 94 x0.59
170 23 x0.14 36 x0.21 53 x0.31 74 x0.43 96 x0.56
180 24 x0.13 38 x0.21 55 x0.3 75 x0.42 98 x0.54
190 25 x0.13 39 x0.2 56 x0.3 77 x0.4 100 x0.53
200 26 x0.13 40 x0.2 58 x0.29 79 x0.39 102 x0.51
210 27 x0.13 41 x0.19 59 x0.28 80 x0.38 103 x0.49
220 28 x0.13 42 x0.19 60 x0.27 82 x0.37 105 x0.48
230 28 x0.12 43 x0.19 61 x0.27 83 x0.36 107 x0.46
240 29 x0.12 44 x0.18 62 x0.26 84 x0.35 108 x0.45
250 30 x0.12 45 x0.18 64 x0.25 86 x0.34 110 x0.44
260 31 x0.12 46 x0.18 65 x0.25 87 x0.33 111 x0.43

These female standards are based on 784 filtered lifts.

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 2,992,000 lifts Deadlift 1,795,000 lifts Squat 1,696,000 lifts Shoulder Press 473,000 lifts Barbell Curl 258,000 lifts Bent Over Row 164,000 lifts Front Squat 164,000 lifts Romanian Deadlift (experimental) Hex Bar Deadlift (experimental) Upright Row (experimental) Hip Thrust (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 175,000 lifts Push Ups (experimental) Dips 70,000 lifts

Olympic

Power Clean 169,000 lifts Clean & Jerk 39,000 lifts Clean 26,000 lifts Snatch 36,000 lifts Push Press 25,000 lifts Clean & Press 71,000 lifts

Dumbbell

Dumbbell Bench Press 34,000 lifts Dumbbell Curl 30,000 lifts Dumbbell Shoulder Press 19,000 lifts Dumbbell Row 10,000 lifts Dumbbell Lateral Raise (experimental) Dumbbell Front Raise (experimental)

Machine

Lat Pulldown (experimental) Sled Leg Press (experimental) Horizontal Leg Press (experimental) + More Exercises