Dumbbell Row Standards

Measured in lb

Dumbbell Row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Dumbbell Row standards are based on 420,000 lifts by Strength Level users

How To Dumbbell Row

♂ Male
♀ Female

Male Dumbbell Row Standards (lb)

Strength Level	Weight
Beginner	34 lb
Novice	58 lb
Intermediate	91 lb
Advanced	132 lb
Elite	177 lb

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.35x
Intermediate	0.55x
Advanced	0.75x
Elite	1.05x

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

What is the average Dumbbell Row? The average Dumbbell Row weight for a male lifter is 91 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Row? Male beginners should aim to lift 34 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	15	31	54	83	116
120	19	36	61	91	126
130	23	41	67	99	135
140	26	46	73	106	144
150	30	51	79	114	152
160	33	56	85	121	160
170	37	60	91	127	168
180	41	65	96	134	176
190	44	69	102	140	183
200	48	74	107	146	190
210	51	78	112	152	197
220	54	82	117	158	203
230	58	86	122	164	210
240	61	90	127	169	216
250	64	94	131	175	222
260	67	98	136	180	228
270	71	102	140	185	233
280	74	105	145	190	239
290	77	109	149	195	245
300	80	113	153	200	250
310	83	116	157	204	255

Age	Beg.	Nov.	Int.	Adv.	Elite
15	29	50	78	112	151
20	33	57	89	129	173
25	34	58	91	132	177
30	34	58	91	132	177
35	34	58	91	132	177
40	34	58	91	132	177
45	32	55	87	125	168
50	30	52	81	117	158
55	28	48	75	109	146
60	25	44	69	99	133
65	23	40	62	90	120
70	21	36	56	80	108
75	18	32	50	72	97
80	16	28	45	64	86
85	15	26	40	58	77
90	13	23	36	52	70

Calculate Your Strength Level

Female Dumbbell Row Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	17 lb
Novice	29 lb
Intermediate	46 lb
Advanced	67 lb
Elite	90 lb

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.35x
Advanced	0.45x
Elite	0.65x

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

What is the average Dumbbell Row? The average Dumbbell Row weight for a female lifter is 46 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Row? Female beginners should aim to lift 17 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	11	21	35	53	73
100	12	23	38	56	77
110	14	25	40	59	80
120	15	27	42	61	83
130	16	28	44	64	86
140	17	30	46	66	89
150	19	31	48	68	91
160	20	33	50	70	94
170	21	34	51	72	96
180	22	35	53	74	98
190	23	37	55	76	100
200	24	38	56	78	102
210	25	39	58	80	104
220	26	40	59	81	106
230	27	41	60	83	108
240	27	42	62	84	110
250	28	43	63	86	111
260	29	44	64	87	113

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	25	39	57	77
20	16	29	45	65	88
25	17	29	46	67	90
30	17	29	46	67	90
35	17	29	46	67	90
40	17	29	46	67	90
45	16	28	44	64	86
50	15	26	41	60	80
55	14	24	38	55	74
60	13	22	35	50	68
65	11	20	31	46	61
70	10	18	28	41	55
75	9	16	25	37	49
80	8	14	23	33	44
85	7	13	20	29	39
90	7	12	18	26	36

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

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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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BW	Beg.	Nov.	Int.	Adv.	Elite
110	15	31	54	83	116
120	19	36	61	91	126
130	23	41	67	99	135
140	26	46	73	106	144
150	30	51	79	114	152
160	33	56	85	121	160
170	37	60	91	127	168
180	41	65	96	134	176
190	44	69	102	140	183
200	48	74	107	146	190
210	51	78	112	152	197
220	54	82	117	158	203
230	58	86	122	164	210
240	61	90	127	169	216
250	64	94	131	175	222
260	67	98	136	180	228
270	71	102	140	185	233
280	74	105	145	190	239
290	77	109	149	195	245
300	80	113	153	200	250
310	83	116	157	204	255

Age	Beg.	Nov.	Int.	Adv.	Elite
15	29	50	78	112	151
20	33	57	89	129	173
25	34	58	91	132	177
30	34	58	91	132	177
35	34	58	91	132	177
40	34	58	91	132	177
45	32	55	87	125	168
50	30	52	81	117	158
55	28	48	75	109	146
60	25	44	69	99	133
65	23	40	62	90	120
70	21	36	56	80	108
75	18	32	50	72	97
80	16	28	45	64	86
85	15	26	40	58	77
90	13	23	36	52	70

BW	Beg.	Nov.	Int.	Adv.	Elite
90	11	21	35	53	73
100	12	23	38	56	77
110	14	25	40	59	80
120	15	27	42	61	83
130	16	28	44	64	86
140	17	30	46	66	89
150	19	31	48	68	91
160	20	33	50	70	94
170	21	34	51	72	96
180	22	35	53	74	98
190	23	37	55	76	100
200	24	38	56	78	102
210	25	39	58	80	104
220	26	40	59	81	106
230	27	41	60	83	108
240	27	42	62	84	110
250	28	43	63	86	111
260	29	44	64	87	113

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	25	39	57	77
20	16	29	45	65	88
25	17	29	46	67	90
30	17	29	46	67	90
35	17	29	46	67	90
40	17	29	46	67	90
45	16	28	44	64	86
50	15	26	41	60	80
55	14	24	38	55	74
60	13	22	35	50	68
65	11	20	31	46	61
70	10	18	28	41	55
75	9	16	25	37	49
80	8	14	23	33	44
85	7	13	20	29	39
90	7	12	18	26	36

BW	Beg.	Nov.	Int.	Adv.	Elite
110	15	31	54	83	116
120	19	36	61	91	126
130	23	41	67	99	135
140	26	46	73	106	144
150	30	51	79	114	152
160	33	56	85	121	160
170	37	60	91	127	168
180	41	65	96	134	176
190	44	69	102	140	183
200	48	74	107	146	190
210	51	78	112	152	197
220	54	82	117	158	203
230	58	86	122	164	210
240	61	90	127	169	216
250	64	94	131	175	222
260	67	98	136	180	228
270	71	102	140	185	233
280	74	105	145	190	239
290	77	109	149	195	245
300	80	113	153	200	250
310	83	116	157	204	255

Age	Beg.	Nov.	Int.	Adv.	Elite
15	29	50	78	112	151
20	33	57	89	129	173
25	34	58	91	132	177
30	34	58	91	132	177
35	34	58	91	132	177
40	34	58	91	132	177
45	32	55	87	125	168
50	30	52	81	117	158
55	28	48	75	109	146
60	25	44	69	99	133
65	23	40	62	90	120
70	21	36	56	80	108
75	18	32	50	72	97
80	16	28	45	64	86
85	15	26	40	58	77
90	13	23	36	52	70

BW	Beg.	Nov.	Int.	Adv.	Elite
90	11	21	35	53	73
100	12	23	38	56	77
110	14	25	40	59	80
120	15	27	42	61	83
130	16	28	44	64	86
140	17	30	46	66	89
150	19	31	48	68	91
160	20	33	50	70	94
170	21	34	51	72	96
180	22	35	53	74	98
190	23	37	55	76	100
200	24	38	56	78	102
210	25	39	58	80	104
220	26	40	59	81	106
230	27	41	60	83	108
240	27	42	62	84	110
250	28	43	63	86	111
260	29	44	64	87	113

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	25	39	57	77
20	16	29	45	65	88
25	17	29	46	67	90
30	17	29	46	67	90
35	17	29	46	67	90
40	17	29	46	67	90
45	16	28	44	64	86
50	15	26	41	60	80
55	14	24	38	55	74
60	13	22	35	50	68
65	11	20	31	46	61
70	10	18	28	41	55
75	9	16	25	37	49
80	8	14	23	33	44
85	7	13	20	29	39
90	7	12	18	26	36

BW	Beg.	Nov.	Int.	Adv.	Elite
110	15	31	54	83	116
120	19	36	61	91	126
130	23	41	67	99	135
140	26	46	73	106	144
150	30	51	79	114	152
160	33	56	85	121	160
170	37	60	91	127	168
180	41	65	96	134	176
190	44	69	102	140	183
200	48	74	107	146	190
210	51	78	112	152	197
220	54	82	117	158	203
230	58	86	122	164	210
240	61	90	127	169	216
250	64	94	131	175	222
260	67	98	136	180	228
270	71	102	140	185	233
280	74	105	145	190	239
290	77	109	149	195	245
300	80	113	153	200	250
310	83	116	157	204	255

Age	Beg.	Nov.	Int.	Adv.	Elite
15	29	50	78	112	151
20	33	57	89	129	173
25	34	58	91	132	177
30	34	58	91	132	177
35	34	58	91	132	177
40	34	58	91	132	177
45	32	55	87	125	168
50	30	52	81	117	158
55	28	48	75	109	146
60	25	44	69	99	133
65	23	40	62	90	120
70	21	36	56	80	108
75	18	32	50	72	97
80	16	28	45	64	86
85	15	26	40	58	77
90	13	23	36	52	70

BW	Beg.	Nov.	Int.	Adv.	Elite
90	11	21	35	53	73
100	12	23	38	56	77
110	14	25	40	59	80
120	15	27	42	61	83
130	16	28	44	64	86
140	17	30	46	66	89
150	19	31	48	68	91
160	20	33	50	70	94
170	21	34	51	72	96
180	22	35	53	74	98
190	23	37	55	76	100
200	24	38	56	78	102
210	25	39	58	80	104
220	26	40	59	81	106
230	27	41	60	83	108
240	27	42	62	84	110
250	28	43	63	86	111
260	29	44	64	87	113

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	25	39	57	77
20	16	29	45	65	88
25	17	29	46	67	90
30	17	29	46	67	90
35	17	29	46	67	90
40	17	29	46	67	90
45	16	28	44	64	86
50	15	26	41	60	80
55	14	24	38	55	74
60	13	22	35	50	68
65	11	20	31	46	61
70	10	18	28	41	55
75	9	16	25	37	49
80	8	14	23	33	44
85	7	13	20	29	39
90	7	12	18	26	36