Bent Over Dumbbell Row Standards (lb)

The average Bent Over Dumbbell Row is 74 lb for men and 43 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Bent Over Dumbbell Row strength standards are based on 85,070 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Bent Over Dumbbell Row Standards (lb)

Weight

Strength Level	Weight
Beginner	23 lb
Novice	44 lb
Intermediate	74 lb
Advanced	112 lb
Elite	156 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.25x
Intermediate	0.45x
Advanced	0.65x
Elite	0.95x

How much should I be able to Bent Over Dumbbell Row? (lb)

What is the average Bent Over Dumbbell Row? The average Bent Over Dumbbell Row weight for a male lifter is 74 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Bent Over Dumbbell Row? Male beginners should aim to lift 23 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	10	24	45	74	107
120	12	28	51	81	116
130	15	32	56	87	123
140	17	35	61	93	131
150	20	39	66	99	138
160	23	43	71	105	145
170	25	46	75	111	151
180	28	50	80	116	158
190	31	53	84	121	164
200	33	57	88	127	170
210	36	60	92	131	175
220	38	63	96	136	181
230	41	66	100	141	186
240	43	70	104	145	191
250	46	73	108	150	196
260	48	76	111	154	201
270	50	79	115	158	206
280	53	82	119	162	211
290	55	84	122	166	215
300	57	87	125	170	220
310	59	90	129	174	224

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	38	63	96	133
20	22	43	72	110	152
25	23	44	74	112	156
30	23	44	74	112	156
35	23	44	74	112	156
40	23	44	74	112	156
45	21	42	70	107	148
50	20	39	66	100	138
55	18	36	61	92	128
60	17	33	55	84	117
65	15	30	50	76	105
70	14	27	45	68	95
75	12	24	41	61	85
80	11	22	36	55	76
85	10	19	33	49	68
90	9	17	29	44	61

How many sets and reps of Bent Over Dumbbell Row should I do?

These are the most popular Bent Over Dumbbell Row workouts done by male lifters:

3x10 18%

3x12 17%

4x10 8%

3x15 7%

3x8 6%

4x12 5%

4x8 4%

2x10 4%

5x10 3%

4x15 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	269
2	3	12	17%	265
3	4	10	8%	119
4	3	15	7%	105
5	3	8	6%	91
6	4	12	5%	70
7	4	8	4%	66
8	2	10	4%	55
9	5	10	3%	51
10	4	15	2%	34

Female

Female Bent Over Dumbbell Row Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	15 lb
Novice	27 lb
Intermediate	43 lb
Advanced	64 lb
Elite	87 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.30x
Advanced	0.45x
Elite	0.60x

How much should I be able to Bent Over Dumbbell Row? (lb)

What is the average Bent Over Dumbbell Row? The average Bent Over Dumbbell Row weight for a female lifter is 43 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Bent Over Dumbbell Row? Female beginners should aim to lift 15 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	10	20	34	52	73
100	11	22	36	55	76
110	12	23	38	57	79
120	13	24	40	59	81
130	14	26	42	61	83
140	15	27	43	63	86
150	16	28	45	65	88
160	17	29	46	66	89
170	18	30	47	68	91
180	18	31	48	69	93
190	19	32	50	71	95
200	20	33	51	72	96
210	20	34	52	74	98
220	21	35	53	75	99
230	22	36	54	76	101
240	22	37	55	77	102
250	23	37	56	78	103
260	24	38	57	80	105

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	23	37	54	74
20	14	26	42	62	85
25	15	27	43	64	87
30	15	27	43	64	87
35	15	27	43	64	87
40	15	27	43	64	87
45	14	25	41	60	82
50	13	24	38	56	77
55	12	22	35	52	71
60	11	20	32	48	65
65	10	18	29	43	59
70	9	16	26	39	53
75	8	15	24	35	47
80	7	13	21	31	42
85	6	12	19	28	38
90	6	11	17	25	34

How many sets and reps of Bent Over Dumbbell Row should I do?

These are the most popular Bent Over Dumbbell Row workouts done by female lifters:

4x10 18%

3x10 17%

3x8 10%

3x12 9%

4x12 7%

3x15 5%

2x10 4%

4x8 4%

3x6 2%

2x8 2%

4x6 2%

Rank	Sets	Reps	Percent	Workouts
1	4	10	18%	61
2	3	10	17%	56
3	3	8	10%	33
4	3	12	9%	31
5	4	12	7%	23
6	3	15	5%	17
7	2	10	4%	14
7	4	8	4%	14
9	3	6	2%	8
10	2	8	2%	6
10	4	6	2%	6

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Bent Over Dumbbell Row strength standards

Strength Level analysed 14,311 qualifying results from 85,070 community lifts to produce our Bent Over Dumbbell Row strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	85,070
Qualifying results	14,311
Male results	11,603
Female results	2,708
Data start	22 October 2020
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	10	24	45	74	107
120	12	28	51	81	116
130	15	32	56	87	123
140	17	35	61	93	131
150	20	39	66	99	138
160	23	43	71	105	145
170	25	46	75	111	151
180	28	50	80	116	158
190	31	53	84	121	164
200	33	57	88	127	170
210	36	60	92	131	175
220	38	63	96	136	181
230	41	66	100	141	186
240	43	70	104	145	191
250	46	73	108	150	196
260	48	76	111	154	201
270	50	79	115	158	206
280	53	82	119	162	211
290	55	84	122	166	215
300	57	87	125	170	220
310	59	90	129	174	224

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	38	63	96	133
20	22	43	72	110	152
25	23	44	74	112	156
30	23	44	74	112	156
35	23	44	74	112	156
40	23	44	74	112	156
45	21	42	70	107	148
50	20	39	66	100	138
55	18	36	61	92	128
60	17	33	55	84	117
65	15	30	50	76	105
70	14	27	45	68	95
75	12	24	41	61	85
80	11	22	36	55	76
85	10	19	33	49	68
90	9	17	29	44	61

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	269
2	3	12	17%	265
3	4	10	8%	119
4	3	15	7%	105
5	3	8	6%	91
6	4	12	5%	70
7	4	8	4%	66
8	2	10	4%	55
9	5	10	3%	51
10	4	15	2%	34

BW	Beg.	Nov.	Int.	Adv.	Elite
90	10	20	34	52	73
100	11	22	36	55	76
110	12	23	38	57	79
120	13	24	40	59	81
130	14	26	42	61	83
140	15	27	43	63	86
150	16	28	45	65	88
160	17	29	46	66	89
170	18	30	47	68	91
180	18	31	48	69	93
190	19	32	50	71	95
200	20	33	51	72	96
210	20	34	52	74	98
220	21	35	53	75	99
230	22	36	54	76	101
240	22	37	55	77	102
250	23	37	56	78	103
260	24	38	57	80	105

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	23	37	54	74
20	14	26	42	62	85
25	15	27	43	64	87
30	15	27	43	64	87
35	15	27	43	64	87
40	15	27	43	64	87
45	14	25	41	60	82
50	13	24	38	56	77
55	12	22	35	52	71
60	11	20	32	48	65
65	10	18	29	43	59
70	9	16	26	39	53
75	8	15	24	35	47
80	7	13	21	31	42
85	6	12	19	28	38
90	6	11	17	25	34

Rank	Sets	Reps	Percent	Workouts
1	4	10	18%	61
2	3	10	17%	56
3	3	8	10%	33
4	3	12	9%	31
5	4	12	7%	23
6	3	15	5%	17
7	2	10	4%	14
7	4	8	4%	14
9	3	6	2%	8
10	2	8	2%	6
10	4	6	2%	6

BW	Beg.	Nov.	Int.	Adv.	Elite
110	10	24	45	74	107
120	12	28	51	81	116
130	15	32	56	87	123
140	17	35	61	93	131
150	20	39	66	99	138
160	23	43	71	105	145
170	25	46	75	111	151
180	28	50	80	116	158
190	31	53	84	121	164
200	33	57	88	127	170
210	36	60	92	131	175
220	38	63	96	136	181
230	41	66	100	141	186
240	43	70	104	145	191
250	46	73	108	150	196
260	48	76	111	154	201
270	50	79	115	158	206
280	53	82	119	162	211
290	55	84	122	166	215
300	57	87	125	170	220
310	59	90	129	174	224

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	38	63	96	133
20	22	43	72	110	152
25	23	44	74	112	156
30	23	44	74	112	156
35	23	44	74	112	156
40	23	44	74	112	156
45	21	42	70	107	148
50	20	39	66	100	138
55	18	36	61	92	128
60	17	33	55	84	117
65	15	30	50	76	105
70	14	27	45	68	95
75	12	24	41	61	85
80	11	22	36	55	76
85	10	19	33	49	68
90	9	17	29	44	61

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	269
2	3	12	17%	265
3	4	10	8%	119
4	3	15	7%	105
5	3	8	6%	91
6	4	12	5%	70
7	4	8	4%	66
8	2	10	4%	55
9	5	10	3%	51
10	4	15	2%	34

BW	Beg.	Nov.	Int.	Adv.	Elite
90	10	20	34	52	73
100	11	22	36	55	76
110	12	23	38	57	79
120	13	24	40	59	81
130	14	26	42	61	83
140	15	27	43	63	86
150	16	28	45	65	88
160	17	29	46	66	89
170	18	30	47	68	91
180	18	31	48	69	93
190	19	32	50	71	95
200	20	33	51	72	96
210	20	34	52	74	98
220	21	35	53	75	99
230	22	36	54	76	101
240	22	37	55	77	102
250	23	37	56	78	103
260	24	38	57	80	105

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	23	37	54	74
20	14	26	42	62	85
25	15	27	43	64	87
30	15	27	43	64	87
35	15	27	43	64	87
40	15	27	43	64	87
45	14	25	41	60	82
50	13	24	38	56	77
55	12	22	35	52	71
60	11	20	32	48	65
65	10	18	29	43	59
70	9	16	26	39	53
75	8	15	24	35	47
80	7	13	21	31	42
85	6	12	19	28	38
90	6	11	17	25	34

Rank	Sets	Reps	Percent	Workouts
1	4	10	18%	61
2	3	10	17%	56
3	3	8	10%	33
4	3	12	9%	31
5	4	12	7%	23
6	3	15	5%	17
7	2	10	4%	14
7	4	8	4%	14
9	3	6	2%	8
10	2	8	2%	6
10	4	6	2%	6

Bent Over Dumbbell Row Standards (lb)

Male

Male Bent Over Dumbbell Row Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Bent Over Dumbbell Row? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Bent Over Dumbbell Row should I do?

Female

Female Bent Over Dumbbell Row Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Bent Over Dumbbell Row? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Bent Over Dumbbell Row should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Bent Over Dumbbell Row strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	10	24	45	74	107
120	12	28	51	81	116
130	15	32	56	87	123
140	17	35	61	93	131
150	20	39	66	99	138
160	23	43	71	105	145
170	25	46	75	111	151
180	28	50	80	116	158
190	31	53	84	121	164
200	33	57	88	127	170
210	36	60	92	131	175
220	38	63	96	136	181
230	41	66	100	141	186
240	43	70	104	145	191
250	46	73	108	150	196
260	48	76	111	154	201
270	50	79	115	158	206
280	53	82	119	162	211
290	55	84	122	166	215
300	57	87	125	170	220
310	59	90	129	174	224

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	38	63	96	133
20	22	43	72	110	152
25	23	44	74	112	156
30	23	44	74	112	156
35	23	44	74	112	156
40	23	44	74	112	156
45	21	42	70	107	148
50	20	39	66	100	138
55	18	36	61	92	128
60	17	33	55	84	117
65	15	30	50	76	105
70	14	27	45	68	95
75	12	24	41	61	85
80	11	22	36	55	76
85	10	19	33	49	68
90	9	17	29	44	61

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	269
2	3	12	17%	265
3	4	10	8%	119
4	3	15	7%	105
5	3	8	6%	91
6	4	12	5%	70
7	4	8	4%	66
8	2	10	4%	55
9	5	10	3%	51
10	4	15	2%	34

BW	Beg.	Nov.	Int.	Adv.	Elite
90	10	20	34	52	73
100	11	22	36	55	76
110	12	23	38	57	79
120	13	24	40	59	81
130	14	26	42	61	83
140	15	27	43	63	86
150	16	28	45	65	88
160	17	29	46	66	89
170	18	30	47	68	91
180	18	31	48	69	93
190	19	32	50	71	95
200	20	33	51	72	96
210	20	34	52	74	98
220	21	35	53	75	99
230	22	36	54	76	101
240	22	37	55	77	102
250	23	37	56	78	103
260	24	38	57	80	105

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	23	37	54	74
20	14	26	42	62	85
25	15	27	43	64	87
30	15	27	43	64	87
35	15	27	43	64	87
40	15	27	43	64	87
45	14	25	41	60	82
50	13	24	38	56	77
55	12	22	35	52	71
60	11	20	32	48	65
65	10	18	29	43	59
70	9	16	26	39	53
75	8	15	24	35	47
80	7	13	21	31	42
85	6	12	19	28	38
90	6	11	17	25	34

Rank	Sets	Reps	Percent	Workouts
1	4	10	18%	61
2	3	10	17%	56
3	3	8	10%	33
4	3	12	9%	31
5	4	12	7%	23
6	3	15	5%	17
7	2	10	4%	14
7	4	8	4%	14
9	3	6	2%	8
10	2	8	2%	6
10	4	6	2%	6