Chest Supported Dumbbell Row Standards (kg)

The average Chest Supported Dumbbell Row is 35 kg for men and 21 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Chest Supported Dumbbell Row strength standards are based on 288,917 lifts by Strength Level users from 2019 to 2026. More...

Male
Female

Male

Male Chest Supported Dumbbell Row Standards (kg)

Weight

Strength Level	Weight
Beginner	12 kg
Novice	22 kg
Intermediate	35 kg
Advanced	52 kg
Elite	71 kg

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.30x
Intermediate	0.45x
Advanced	0.70x
Elite	0.95x

How much should I be able to Chest Supported Dumbbell Row? (kg)

What is the average Chest Supported Dumbbell Row? The average Chest Supported Dumbbell Row weight for a male lifter is 35 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Chest Supported Dumbbell Row? Male beginners should aim to lift 12 kg (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
50	6	12	22	34	49
55	7	14	25	38	53
60	9	16	27	41	57
65	10	18	30	44	60
70	12	20	32	47	64
75	13	22	35	50	67
80	14	24	37	53	71
85	16	26	39	56	74
90	17	28	42	58	77
95	19	30	44	61	80
100	20	31	46	63	82
105	21	33	48	66	85
110	23	35	50	68	88
115	24	36	52	70	90
120	25	38	54	72	93
125	26	39	55	74	95
130	28	41	57	76	97
135	29	42	59	78	99
140	30	44	61	80	102

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	19	30	44	60
20	12	22	35	51	69
25	12	22	35	52	71
30	12	22	35	52	71
35	12	22	35	52	71
40	12	22	35	52	71
45	12	21	34	49	67
50	11	20	31	46	63
55	10	18	29	42	58
60	9	17	26	39	53
65	8	15	24	35	48
70	7	13	22	32	43
75	7	12	19	28	39
80	6	11	17	25	34
85	5	10	16	23	31
90	5	9	14	20	28

How many sets and reps of Chest Supported Dumbbell Row should I do?

These are the most popular Chest Supported Dumbbell Row workouts done by male lifters:

3x1021%

3x1215%

4x109%

3x87%

3x157%

4x124%

4x84%

2x103%

2x123%

3x52%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	583
2	3	12	15%	415
3	4	10	9%	241
4	3	8	7%	202
5	3	15	7%	182
6	4	12	4%	121
7	4	8	4%	100
8	2	10	3%	80
9	2	12	3%	71
10	3	5	2%	68

Female

Female Chest Supported Dumbbell Row Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	7 kg
Novice	13 kg
Intermediate	21 kg
Advanced	31 kg
Elite	42 kg

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.35x
Advanced	0.50x
Elite	0.65x

How much should I be able to Chest Supported Dumbbell Row? (kg)

What is the average Chest Supported Dumbbell Row? The average Chest Supported Dumbbell Row weight for a female lifter is 21 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Chest Supported Dumbbell Row? Female beginners should aim to lift 7 kg (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
40	5	9	16	24	34
45	5	10	17	26	36
50	6	11	18	27	37
55	7	12	19	29	39
60	7	13	20	30	40
65	8	13	21	31	42
70	8	14	22	32	43
75	9	15	23	33	44
80	9	16	24	34	45
85	10	16	25	35	46
90	10	17	25	36	47
95	11	17	26	37	48
100	11	18	27	37	49
105	12	18	27	38	50
110	12	19	28	39	51
115	12	19	29	40	52
120	13	20	29	40	53

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	11	18	27	36
20	7	13	21	30	41
25	7	13	21	31	42
30	7	13	21	31	42
35	7	13	21	31	42
40	7	13	21	31	42
45	7	13	20	30	40
50	7	12	19	28	38
55	6	11	17	26	35
60	6	10	16	23	32
65	5	9	14	21	29
70	5	8	13	19	26
75	4	7	12	17	23
80	4	7	10	15	21
85	3	6	9	14	19
90	3	5	8	12	17

How many sets and reps of Chest Supported Dumbbell Row should I do?

These are the most popular Chest Supported Dumbbell Row workouts done by female lifters:

3x1021%

3x814%

3x1210%

4x127%

4x106%

4x155%

4x84%

3x153%

2x153%

4x53%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	96
2	3	8	14%	62
3	3	12	10%	48
4	4	12	7%	31
5	4	10	6%	29
6	4	15	5%	22
7	4	8	4%	19
8	3	15	3%	16
9	2	15	3%	14
10	4	5	3%	12

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 Chest Supported Dumbbell Row strength standards

Strength Level analysed 23,039 qualifying results from 288,917 community lifts to produce our Chest Supported Dumbbell Row strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	288,917
Qualifying results	23,039
Male results	20,963
Female results	2,076
Data start	3 October 2019
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
50	6	12	22	34	49
55	7	14	25	38	53
60	9	16	27	41	57
65	10	18	30	44	60
70	12	20	32	47	64
75	13	22	35	50	67
80	14	24	37	53	71
85	16	26	39	56	74
90	17	28	42	58	77
95	19	30	44	61	80
100	20	31	46	63	82
105	21	33	48	66	85
110	23	35	50	68	88
115	24	36	52	70	90
120	25	38	54	72	93
125	26	39	55	74	95
130	28	41	57	76	97
135	29	42	59	78	99
140	30	44	61	80	102

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	19	30	44	60
20	12	22	35	51	69
25	12	22	35	52	71
30	12	22	35	52	71
35	12	22	35	52	71
40	12	22	35	52	71
45	12	21	34	49	67
50	11	20	31	46	63
55	10	18	29	42	58
60	9	17	26	39	53
65	8	15	24	35	48
70	7	13	22	32	43
75	7	12	19	28	39
80	6	11	17	25	34
85	5	10	16	23	31
90	5	9	14	20	28

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	583
2	3	12	15%	415
3	4	10	9%	241
4	3	8	7%	202
5	3	15	7%	182
6	4	12	4%	121
7	4	8	4%	100
8	2	10	3%	80
9	2	12	3%	71
10	3	5	2%	68

BW	Beg.	Nov.	Int.	Adv.	Elite
40	5	9	16	24	34
45	5	10	17	26	36
50	6	11	18	27	37
55	7	12	19	29	39
60	7	13	20	30	40
65	8	13	21	31	42
70	8	14	22	32	43
75	9	15	23	33	44
80	9	16	24	34	45
85	10	16	25	35	46
90	10	17	25	36	47
95	11	17	26	37	48
100	11	18	27	37	49
105	12	18	27	38	50
110	12	19	28	39	51
115	12	19	29	40	52
120	13	20	29	40	53

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	11	18	27	36
20	7	13	21	30	41
25	7	13	21	31	42
30	7	13	21	31	42
35	7	13	21	31	42
40	7	13	21	31	42
45	7	13	20	30	40
50	7	12	19	28	38
55	6	11	17	26	35
60	6	10	16	23	32
65	5	9	14	21	29
70	5	8	13	19	26
75	4	7	12	17	23
80	4	7	10	15	21
85	3	6	9	14	19
90	3	5	8	12	17

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	96
2	3	8	14%	62
3	3	12	10%	48
4	4	12	7%	31
5	4	10	6%	29
6	4	15	5%	22
7	4	8	4%	19
8	3	15	3%	16
9	2	15	3%	14
10	4	5	3%	12

BW	Beg.	Nov.	Int.	Adv.	Elite
50	6	12	22	34	49
55	7	14	25	38	53
60	9	16	27	41	57
65	10	18	30	44	60
70	12	20	32	47	64
75	13	22	35	50	67
80	14	24	37	53	71
85	16	26	39	56	74
90	17	28	42	58	77
95	19	30	44	61	80
100	20	31	46	63	82
105	21	33	48	66	85
110	23	35	50	68	88
115	24	36	52	70	90
120	25	38	54	72	93
125	26	39	55	74	95
130	28	41	57	76	97
135	29	42	59	78	99
140	30	44	61	80	102

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	19	30	44	60
20	12	22	35	51	69
25	12	22	35	52	71
30	12	22	35	52	71
35	12	22	35	52	71
40	12	22	35	52	71
45	12	21	34	49	67
50	11	20	31	46	63
55	10	18	29	42	58
60	9	17	26	39	53
65	8	15	24	35	48
70	7	13	22	32	43
75	7	12	19	28	39
80	6	11	17	25	34
85	5	10	16	23	31
90	5	9	14	20	28

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	583
2	3	12	15%	415
3	4	10	9%	241
4	3	8	7%	202
5	3	15	7%	182
6	4	12	4%	121
7	4	8	4%	100
8	2	10	3%	80
9	2	12	3%	71
10	3	5	2%	68

BW	Beg.	Nov.	Int.	Adv.	Elite
40	5	9	16	24	34
45	5	10	17	26	36
50	6	11	18	27	37
55	7	12	19	29	39
60	7	13	20	30	40
65	8	13	21	31	42
70	8	14	22	32	43
75	9	15	23	33	44
80	9	16	24	34	45
85	10	16	25	35	46
90	10	17	25	36	47
95	11	17	26	37	48
100	11	18	27	37	49
105	12	18	27	38	50
110	12	19	28	39	51
115	12	19	29	40	52
120	13	20	29	40	53

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	11	18	27	36
20	7	13	21	30	41
25	7	13	21	31	42
30	7	13	21	31	42
35	7	13	21	31	42
40	7	13	21	31	42
45	7	13	20	30	40
50	7	12	19	28	38
55	6	11	17	26	35
60	6	10	16	23	32
65	5	9	14	21	29
70	5	8	13	19	26
75	4	7	12	17	23
80	4	7	10	15	21
85	3	6	9	14	19
90	3	5	8	12	17

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	96
2	3	8	14%	62
3	3	12	10%	48
4	4	12	7%	31
5	4	10	6%	29
6	4	15	5%	22
7	4	8	4%	19
8	3	15	3%	16
9	2	15	3%	14
10	4	5	3%	12

Chest Supported Dumbbell Row Standards (kg)

Male

Male Chest Supported Dumbbell Row Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Chest Supported Dumbbell Row? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Chest Supported Dumbbell Row should I do?

Female

Female Chest Supported Dumbbell Row Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Chest Supported Dumbbell Row? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Chest Supported Dumbbell Row should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Chest Supported Dumbbell Row strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	6	12	22	34	49
55	7	14	25	38	53
60	9	16	27	41	57
65	10	18	30	44	60
70	12	20	32	47	64
75	13	22	35	50	67
80	14	24	37	53	71
85	16	26	39	56	74
90	17	28	42	58	77
95	19	30	44	61	80
100	20	31	46	63	82
105	21	33	48	66	85
110	23	35	50	68	88
115	24	36	52	70	90
120	25	38	54	72	93
125	26	39	55	74	95
130	28	41	57	76	97
135	29	42	59	78	99
140	30	44	61	80	102

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	19	30	44	60
20	12	22	35	51	69
25	12	22	35	52	71
30	12	22	35	52	71
35	12	22	35	52	71
40	12	22	35	52	71
45	12	21	34	49	67
50	11	20	31	46	63
55	10	18	29	42	58
60	9	17	26	39	53
65	8	15	24	35	48
70	7	13	22	32	43
75	7	12	19	28	39
80	6	11	17	25	34
85	5	10	16	23	31
90	5	9	14	20	28

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	583
2	3	12	15%	415
3	4	10	9%	241
4	3	8	7%	202
5	3	15	7%	182
6	4	12	4%	121
7	4	8	4%	100
8	2	10	3%	80
9	2	12	3%	71
10	3	5	2%	68

BW	Beg.	Nov.	Int.	Adv.	Elite
40	5	9	16	24	34
45	5	10	17	26	36
50	6	11	18	27	37
55	7	12	19	29	39
60	7	13	20	30	40
65	8	13	21	31	42
70	8	14	22	32	43
75	9	15	23	33	44
80	9	16	24	34	45
85	10	16	25	35	46
90	10	17	25	36	47
95	11	17	26	37	48
100	11	18	27	37	49
105	12	18	27	38	50
110	12	19	28	39	51
115	12	19	29	40	52
120	13	20	29	40	53

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	11	18	27	36
20	7	13	21	30	41
25	7	13	21	31	42
30	7	13	21	31	42
35	7	13	21	31	42
40	7	13	21	31	42
45	7	13	20	30	40
50	7	12	19	28	38
55	6	11	17	26	35
60	6	10	16	23	32
65	5	9	14	21	29
70	5	8	13	19	26
75	4	7	12	17	23
80	4	7	10	15	21
85	3	6	9	14	19
90	3	5	8	12	17

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	96
2	3	8	14%	62
3	3	12	10%	48
4	4	12	7%	31
5	4	10	6%	29
6	4	15	5%	22
7	4	8	4%	19
8	3	15	3%	16
9	2	15	3%	14
10	4	5	3%	12