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 15,000 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 43 x0.36 70 x0.59 103 x0.86 141 x1.18
130 28 x0.21 49 x0.37 77 x0.59 111 x0.86 150 x1.16
140 32 x0.23 54 x0.38 83 x0.59 119 x0.85 159 x1.14
150 35 x0.24 59 x0.39 89 x0.6 126 x0.84 168 x1.12
160 39 x0.25 64 x0.4 95 x0.6 134 x0.83 176 x1.1
170 43 x0.25 68 x0.4 101 x0.59 140 x0.83 184 x1.08
180 47 x0.26 73 x0.41 107 x0.59 147 x0.82 191 x1.06
190 50 x0.26 77 x0.41 112 x0.59 153 x0.81 199 x1.05
200 54 x0.27 82 x0.41 118 x0.59 160 x0.8 206 x1.03
210 57 x0.27 86 x0.41 123 x0.58 165 x0.79 212 x1.01
220 61 x0.28 90 x0.41 128 x0.58 171 x0.78 219 x1
230 64 x0.28 95 x0.41 133 x0.58 177 x0.77 225 x0.98
240 68 x0.28 99 x0.41 137 x0.57 182 x0.76 232 x0.96
250 71 x0.28 103 x0.41 142 x0.57 188 x0.75 238 x0.95
260 74 x0.28 106 x0.41 146 x0.56 193 x0.74 243 x0.94
270 77 x0.29 110 x0.41 151 x0.56 198 x0.73 249 x0.92
280 80 x0.29 114 x0.41 155 x0.55 203 x0.73 255 x0.91
290 83 x0.29 117 x0.41 159 x0.55 208 x0.72 260 x0.9
300 86 x0.29 121 x0.4 164 x0.55 213 x0.71 265 x0.88
310 89 x0.29 125 x0.4 168 x0.54 217 x0.7 271 x0.87

These male standards are based on 6,000 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 14 x0.14 25 x0.25 40 x0.4 58 x0.58 79 x0.79
110 15 x0.14 27 x0.24 42 x0.38 61 x0.55 82 x0.74
120 17 x0.14 28 x0.24 44 x0.37 63 x0.53 85 x0.71
130 18 x0.14 30 x0.23 46 x0.35 66 x0.5 87 x0.67
140 19 x0.14 32 x0.23 48 x0.34 68 x0.48 90 x0.64
150 20 x0.13 33 x0.22 50 x0.33 70 x0.47 92 x0.62
160 21 x0.13 34 x0.21 51 x0.32 72 x0.45 95 x0.59
170 22 x0.13 36 x0.21 53 x0.31 74 x0.43 97 x0.57
180 23 x0.13 37 x0.21 55 x0.3 76 x0.42 99 x0.55
190 24 x0.13 38 x0.2 56 x0.29 77 x0.41 101 x0.53
200 25 x0.13 39 x0.2 57 x0.29 79 x0.39 103 x0.51
210 26 x0.12 40 x0.19 59 x0.28 81 x0.38 105 x0.5
220 27 x0.12 41 x0.19 60 x0.27 82 x0.37 106 x0.48
230 28 x0.12 43 x0.18 61 x0.27 84 x0.36 108 x0.47
240 29 x0.12 44 x0.18 63 x0.26 85 x0.35 110 x0.46
250 29 x0.12 45 x0.18 64 x0.25 86 x0.35 111 x0.44
260 30 x0.12 45 x0.17 65 x0.25 88 x0.34 113 x0.43

These female standards are based on 1,000 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.

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 3,218,000 lifts Squat 1,830,000 lifts Deadlift 1,923,000 lifts Shoulder Press 509,000 lifts Barbell Curl 279,000 lifts Bent Over Row 176,000 lifts Front Squat 176,000 lifts Romanian Deadlift (experimental) Hex Bar Deadlift (experimental) Upright Row (experimental) Hip Thrust (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 203,000 lifts Push Ups 19,000 lifts Dips 81,000 lifts

Olympic

Power Clean 177,000 lifts Snatch 40,000 lifts Push Press 29,000 lifts Clean 30,000 lifts Clean & Jerk 43,000 lifts Clean & Press 73,000 lifts

Dumbbell

Dumbbell Curl 44,000 lifts Dumbbell Bench Press 51,000 lifts Dumbbell Shoulder Press 28,000 lifts Dumbbell Row 15,000 lifts Dumbbell Lateral Raise (experimental) Dumbbell Front Raise (experimental)

Machine

Lat Pulldown 10,000 lifts Horizontal Leg Press 5,000 lifts Sled Leg Press 7,000 lifts + More Exercises