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 25,000 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 23 x0.19 42 x0.35 69 x0.57 101 x0.84 138 x1.15
130 27 x0.21 48 x0.37 75 x0.58 109 x0.84 147 x1.13
140 31 x0.22 53 x0.38 82 x0.58 117 x0.84 156 x1.12
150 35 x0.23 58 x0.39 88 x0.59 125 x0.83 165 x1.1
160 39 x0.24 63 x0.39 94 x0.59 132 x0.82 173 x1.08
170 43 x0.25 68 x0.4 100 x0.59 139 x0.82 181 x1.07
180 47 x0.26 73 x0.4 106 x0.59 146 x0.81 189 x1.05
190 50 x0.27 77 x0.41 112 x0.59 152 x0.8 197 x1.03
200 54 x0.27 82 x0.41 117 x0.59 158 x0.79 204 x1.02
210 58 x0.28 86 x0.41 122 x0.58 165 x0.78 211 x1
220 61 x0.28 91 x0.41 127 x0.58 171 x0.78 218 x0.99
230 65 x0.28 95 x0.41 133 x0.58 176 x0.77 224 x0.97
240 68 x0.28 99 x0.41 137 x0.57 182 x0.76 230 x0.96
250 72 x0.29 103 x0.41 142 x0.57 188 x0.75 237 x0.95
260 75 x0.29 107 x0.41 147 x0.56 193 x0.74 243 x0.93
270 78 x0.29 111 x0.41 151 x0.56 198 x0.73 249 x0.92
280 82 x0.29 115 x0.41 156 x0.56 203 x0.73 254 x0.91
290 85 x0.29 119 x0.41 160 x0.55 208 x0.72 260 x0.9
300 88 x0.29 122 x0.41 165 x0.55 213 x0.71 265 x0.88
310 91 x0.29 126 x0.41 169 x0.54 218 x0.7 271 x0.87

These male standards are based on 8,000 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 39 x0.39 57 x0.57 78 x0.78
110 15 x0.14 27 x0.24 42 x0.38 60 x0.55 81 x0.74
120 17 x0.14 28 x0.24 44 x0.37 63 x0.52 84 x0.7
130 18 x0.14 30 x0.23 46 x0.35 65 x0.5 87 x0.67
140 19 x0.14 32 x0.23 48 x0.34 68 x0.48 90 x0.64
150 20 x0.14 33 x0.22 50 x0.33 70 x0.47 92 x0.62
160 22 x0.13 35 x0.22 52 x0.32 72 x0.45 95 x0.59
170 23 x0.13 36 x0.21 53 x0.31 74 x0.44 97 x0.57
180 24 x0.13 37 x0.21 55 x0.31 76 x0.42 99 x0.55
190 25 x0.13 39 x0.2 57 x0.3 78 x0.41 101 x0.53
200 26 x0.13 40 x0.2 58 x0.29 80 x0.4 103 x0.52
210 27 x0.13 41 x0.2 60 x0.28 81 x0.39 105 x0.5
220 28 x0.13 42 x0.19 61 x0.28 83 x0.38 107 x0.49
230 29 x0.12 44 x0.19 62 x0.27 85 x0.37 109 x0.47
240 30 x0.12 45 x0.19 64 x0.27 86 x0.36 111 x0.46
250 30 x0.12 46 x0.18 65 x0.26 88 x0.35 112 x0.45
260 31 x0.12 47 x0.18 66 x0.25 89 x0.34 114 x0.44

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 3,724,000 lifts Deadlift 2,224,000 lifts Squat 2,136,000 lifts Shoulder Press 594,000 lifts Front Squat 208,000 lifts Barbell Curl 323,000 lifts Bent Over Row 203,000 lifts Incline Bench Press 8,000 lifts Romanian Deadlift 14,000 lifts Hex Bar Deadlift 15,000 lifts Barbell Shrug (experimental) Hip Thrust 8,000 lifts Upright Row 6,000 lifts Decline Bench Press (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 265,000 lifts Push Ups 56,000 lifts Dips 106,000 lifts Chin Ups 5,000 lifts

Olympic

Snatch 52,000 lifts Power Clean 197,000 lifts Clean & Jerk 54,000 lifts Clean 38,000 lifts Push Press 37,000 lifts Clean & Press 76,000 lifts

Dumbbell

Dumbbell Bench Press 87,000 lifts Dumbbell Curl 83,000 lifts Dumbbell Shoulder Press 49,000 lifts Dumbbell Row 25,000 lifts Dumbbell Lateral Raise 12,000 lifts Dumbbell Shrug (experimental) Dumbbell Front Raise 5,000 lifts

Machine

Sled Leg Press 22,000 lifts Lat Pulldown 30,000 lifts Horizontal Leg Press 15,000 lifts Leg Extension (experimental) Seated Leg Curl (experimental) Lying Leg Curl (experimental) + More Exercises