Bent Over Dumbbell Row Standards

Measured in lb

Bent over dumbbell row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our bent over 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.

♂ Male
♀ Female
Kilograms (kg)
Pounds (lb)

Male Bent Over Dumbbell Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 9 x0.08 21 x0.19 40 x0.36 64 x0.58 92 x0.84
120 12 x0.1 26 x0.21 46 x0.38 71 x0.59 101 x0.84
130 15 x0.12 30 x0.23 51 x0.4 78 x0.6 110 x0.84
140 18 x0.13 34 x0.25 57 x0.41 85 x0.61 118 x0.84
150 21 x0.14 39 x0.26 63 x0.42 92 x0.61 126 x0.84
160 24 x0.15 43 x0.27 68 x0.42 99 x0.62 133 x0.83
170 28 x0.16 47 x0.28 73 x0.43 105 x0.62 141 x0.83
180 31 x0.17 51 x0.29 78 x0.44 111 x0.62 148 x0.82
190 34 x0.18 55 x0.29 83 x0.44 117 x0.62 155 x0.81
200 37 x0.19 59 x0.3 88 x0.44 123 x0.61 161 x0.81
210 40 x0.19 63 x0.3 93 x0.44 129 x0.61 168 x0.8
220 43 x0.2 67 x0.31 98 x0.44 134 x0.61 174 x0.79
230 47 x0.2 71 x0.31 102 x0.45 139 x0.61 180 x0.78
240 50 x0.21 75 x0.31 107 x0.45 145 x0.6 186 x0.78
250 53 x0.21 79 x0.31 111 x0.45 150 x0.6 192 x0.77
260 56 x0.21 82 x0.32 116 x0.44 155 x0.6 197 x0.76
270 59 x0.22 86 x0.32 120 x0.44 160 x0.59 203 x0.75
280 61 x0.22 89 x0.32 124 x0.44 164 x0.59 208 x0.74
290 64 x0.22 93 x0.32 128 x0.44 169 x0.58 214 x0.74
300 67 x0.22 96 x0.32 132 x0.44 174 x0.58 219 x0.73
310 70 x0.23 99 x0.32 136 x0.44 178 x0.57 224 x0.72
All 25 45 73 107 146

These male standards were last updated December and are based on 121 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.

lb
lb

Female Bent Over Dumbbell Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 7 x0.08 15 x0.17 27 x0.3 43 x0.48 62 x0.68
100 8 x0.08 17 x0.17 30 x0.3 46 x0.46 65 x0.65
110 9 x0.08 18 x0.17 32 x0.29 48 x0.44 68 x0.62
120 10 x0.08 20 x0.16 34 x0.28 51 x0.42 71 x0.59
130 11 x0.09 21 x0.16 35 x0.27 53 x0.41 73 x0.56
140 12 x0.09 23 x0.16 37 x0.26 55 x0.39 76 x0.54
150 13 x0.09 24 x0.16 39 x0.26 57 x0.38 78 x0.52
160 14 x0.09 25 x0.16 40 x0.25 59 x0.37 80 x0.5
170 15 x0.09 26 x0.15 42 x0.25 61 x0.36 82 x0.48
180 16 x0.09 27 x0.15 43 x0.24 63 x0.35 84 x0.47
190 16 x0.09 28 x0.15 45 x0.23 64 x0.34 86 x0.45
200 17 x0.09 30 x0.15 46 x0.23 66 x0.33 88 x0.44
210 18 x0.09 31 x0.15 47 x0.22 67 x0.32 90 x0.43
220 19 x0.09 32 x0.14 48 x0.22 69 x0.31 92 x0.42
230 20 x0.09 33 x0.14 50 x0.22 70 x0.31 93 x0.41
240 20 x0.08 33 x0.14 51 x0.21 72 x0.3 95 x0.4
250 21 x0.08 34 x0.14 52 x0.21 73 x0.29 96 x0.39
260 22 x0.08 35 x0.14 53 x0.2 74 x0.29 98 x0.38
All 12 22 37 56 78

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

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.

lb
lb

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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.

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Power Clean 475,000 lifts Snatch 199,000 lifts Clean 158,000 lifts Push Press 144,000 lifts Clean and Jerk 196,000 lifts Thruster 47,000 lifts Clean and Press 136,000 lifts Hang Clean 38,000 lifts Overhead Squat 46,000 lifts Hang Power Clean 12 lifts Power Snatch 36,000 lifts Push Jerk 42,000 lifts Split Jerk 9 lifts Clean Pull 3 lifts Dumbbell Snatch 3 lifts Muscle Snatch 2 lifts Dumbbell Push Press Dumbbell High Pull Dumbbell Hang Clean Snatch Pull Clean High Pull

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Exercise Comparisons

Compare bent over dumbbell row versus one of the following exercises:

Dumbbell Bench Press Dumbbell Curl Dumbbell Shoulder Press Incline Dumbbell Bench Press Dumbbell Row Dumbbell Lateral Raise Hammer Curl Dumbbell Fly Goblet Squat Dumbbell Bulgarian Split Squat Dumbbell Shrug Dumbbell Tricep Extension Dumbbell Floor Press Lying Dumbbell Tricep Extension Dumbbell Lunge Dumbbell Concentration Curl Dumbbell Squat Arnold Press Dumbbell Pullover Dumbbell Reverse Fly Dumbbell Front Raise Renegade Row Dumbbell Side Bend Dumbbell Calf Raise Dumbbell Deadlift Chest Supported Dumbbell Row Dumbbell Wrist Curl Dumbbell Z Press Dumbbell Bench Pull Dumbbell Romanian Deadlift Dumbbell Tricep Kickback Tate Press Incline Dumbbell Fly Dumbbell Upright Row Incline Dumbbell Curl Dumbbell Preacher Curl Decline Dumbbell Bench Press Close Grip Dumbbell Bench Press Incline Hammer Curl Dumbbell Incline Y Raise Seated Dumbbell Tricep Extension Seated Dumbbell Shoulder Press Dumbbell Reverse Wrist Curl Dumbbell Front Squat Decline Dumbbell Fly Dumbbell External Rotation Seated Dumbbell Curl Zottman Curl

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