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 new and we will be refining them over the next six months as we collect more data from lifters using 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)
Apply age bonus:

Male Dumbbell Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 26 x0.22 48 x0.4 78 x0.65 115 x0.96 157 x1.31
130 29 x0.22 52 x0.4 83 x0.64 121 x0.93 165 x1.27
140 32 x0.23 56 x0.4 88 x0.63 128 x0.91 172 x1.23
150 35 x0.23 60 x0.4 93 x0.62 134 x0.89 179 x1.19
160 38 x0.24 64 x0.4 98 x0.61 139 x0.87 185 x1.16
170 41 x0.24 68 x0.4 102 x0.6 145 x0.85 192 x1.13
180 44 x0.24 71 x0.4 107 x0.59 150 x0.83 198 x1.1
190 47 x0.24 75 x0.39 111 x0.58 155 x0.81 203 x1.07
200 49 x0.25 78 x0.39 115 x0.58 160 x0.8 209 x1.04
210 52 x0.25 81 x0.39 119 x0.57 164 x0.78 214 x1.02
220 54 x0.25 84 x0.38 123 x0.56 169 x0.77 219 x1
230 57 x0.25 87 x0.38 127 x0.55 173 x0.75 224 x0.97
240 59 x0.25 90 x0.38 130 x0.54 177 x0.74 229 x0.95
250 62 x0.25 93 x0.37 134 x0.53 181 x0.73 234 x0.93
260 64 x0.25 96 x0.37 137 x0.53 185 x0.71 238 x0.92
270 66 x0.25 99 x0.37 140 x0.52 189 x0.7 242 x0.9
280 68 x0.24 102 x0.36 144 x0.51 193 x0.69 247 x0.88
290 71 x0.24 104 x0.36 147 x0.51 197 x0.68 251 x0.86
300 73 x0.24 107 x0.36 150 x0.5 200 x0.67 255 x0.85
310 75 x0.24 110 x0.35 153 x0.49 204 x0.66 259 x0.83

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 18 x0.18 29 x0.29 45 x0.45 64 x0.64 85 x0.85
110 18 x0.17 30 x0.27 46 x0.42 65 x0.59 86 x0.78
120 19 x0.16 31 x0.26 47 x0.39 66 x0.55 87 x0.73
130 19 x0.15 32 x0.24 48 x0.37 67 x0.52 89 x0.68
140 20 x0.14 32 x0.23 48 x0.35 68 x0.49 90 x0.64
150 20 x0.14 33 x0.22 49 x0.33 69 x0.46 91 x0.6
160 21 x0.13 33 x0.21 50 x0.31 70 x0.44 92 x0.57
170 21 x0.12 34 x0.2 51 x0.3 70 x0.41 92 x0.54
180 22 x0.12 35 x0.19 51 x0.28 71 x0.4 93 x0.52
190 22 x0.12 35 x0.18 52 x0.27 72 x0.38 94 x0.5
200 22 x0.11 35 x0.18 52 x0.26 73 x0.36 95 x0.47
210 23 x0.11 36 x0.17 53 x0.25 73 x0.35 96 x0.46
220 23 x0.1 36 x0.17 53 x0.24 74 x0.34 96 x0.44
230 23 x0.1 37 x0.16 54 x0.23 74 x0.32 97 x0.42
240 24 x0.1 37 x0.15 54 x0.23 75 x0.31 98 x0.41
250 24 x0.1 38 x0.15 55 x0.22 75 x0.3 98 x0.39
260 24 x0.09 38 x0.15 55 x0.21 76 x0.29 99 x0.38

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 2,590,000 lifts Deadlift 1,556,000 lifts Squat 1,454,000 lifts Shoulder Press 409,000 lifts Barbell Curl 222,000 lifts Bent Over Row 141,000 lifts Front Squat 142,000 lifts

Bodyweight

Pull Ups 119,000 lifts Dips 47,000 lifts

Olympic

Power Clean 153,000 lifts Clean & Jerk 31,000 lifts Clean 19,000 lifts Snatch 29,000 lifts Push Press 19,000 lifts Clean & Press 68,000 lifts

Dumbbell

Dumbbell Bench Press (experimental) Dumbbell Curl (experimental) Dumbbell Shoulder Press (experimental) Dumbbell Row (experimental) + More Exercises