Dumbbell Row Standards (lb)

The average Dumbbell Row is 91 lb for men and 48 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Dumbbell Row strength standards are based on 927,185 lifts by Strength Level users from 2017 to 2026. More...

How To

Male
Female

Male

Male Dumbbell Row Standards (lb)

Weight

Strength Level	Weight
Beginner	36 lb
Novice	60 lb
Intermediate	91 lb
Advanced	129 lb
Elite	171 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.35x
Intermediate	0.55x
Advanced	0.75x
Elite	1.00x

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 36 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	18	34	56	84	115
120	22	39	63	92	124
130	26	44	69	99	133
140	29	49	75	106	141
150	33	54	81	113	149
160	37	58	86	119	156
170	40	63	91	126	164
180	44	67	97	132	171
190	47	71	102	138	177
200	51	75	107	144	184
210	54	79	112	149	190
220	57	83	116	155	196
230	60	87	121	160	202
240	64	91	125	165	208
250	67	95	130	170	214
260	70	98	134	175	219
270	73	102	138	180	224
280	76	106	142	184	230
290	79	109	146	189	235
300	81	112	150	193	240
310	84	116	154	198	244

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	31	51	78	110	146
20	35	59	89	126	167
25	36	60	91	129	171
30	36	60	91	129	171
35	36	60	91	129	171
40	36	60	91	129	171
45	35	57	87	122	162
50	32	53	81	114	152
55	30	49	75	106	140
60	27	45	68	96	128
65	25	41	62	87	116
70	22	37	56	79	104
75	20	33	50	70	93
80	18	29	45	63	84
85	16	26	40	57	75
90	14	24	36	51	67

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

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

3x10 19%

3x12 11%

3x8 11%

4x10 7%

4x8 4%

4x12 4%

2x10 4%

5x10 4%

3x15 4%

3x6 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	4606
2	3	12	11%	2780
3	3	8	11%	2623
4	4	10	7%	1779
5	4	8	4%	1018
6	4	12	4%	995
7	2	10	4%	922
8	5	10	4%	902
9	3	15	4%	863
10	3	6	3%	751

Female

Female Dumbbell Row Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	20 lb
Novice	32 lb
Intermediate	48 lb
Advanced	67 lb
Elite	88 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.25x
Intermediate	0.35x
Advanced	0.45x
Elite	0.60x

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 48 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 20 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	14	24	38	54	73
100	15	26	40	57	76
110	17	27	42	59	79
120	18	29	44	62	82
130	19	31	46	64	84
140	20	32	48	66	86
150	21	33	49	68	89
160	22	35	51	70	91
170	23	36	52	72	93
180	24	37	54	73	95
190	25	38	55	75	97
200	26	39	56	76	98
210	27	41	58	78	100
220	28	42	59	79	102
230	29	43	60	81	103
240	29	44	61	82	105
250	30	44	62	83	106
260	31	45	64	85	108

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	27	41	57	75
20	19	31	47	65	86
25	20	32	48	67	88
30	20	32	48	67	88
35	20	32	48	67	88
40	20	32	48	67	88
45	19	30	45	63	83
50	17	28	42	59	78
55	16	26	39	55	72
60	15	24	36	50	66
65	13	22	32	45	59
70	12	19	29	41	54
75	11	17	26	36	48
80	10	16	23	33	43
85	9	14	21	29	38
90	8	13	19	26	35

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

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

3x10 22%

3x12 12%

3x8 11%

4x10 8%

4x8 5%

4x12 5%

2x10 4%

3x15 4%

3x6 2%

2x12 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	1346
2	3	12	12%	769
3	3	8	11%	685
4	4	10	8%	490
5	4	8	5%	331
6	4	12	5%	313
7	2	10	4%	240
8	3	15	4%	237
9	3	6	2%	138
10	2	12	2%	123

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 Dumbbell Row strength standards

Strength Level analysed 252,685 qualifying results from 927,185 community lifts to produce our Dumbbell Row strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	927,185
Qualifying results	252,685
Male results	209,928
Female results	42,757
Data start	19 March 2017
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	18	34	56	84	115
120	22	39	63	92	124
130	26	44	69	99	133
140	29	49	75	106	141
150	33	54	81	113	149
160	37	58	86	119	156
170	40	63	91	126	164
180	44	67	97	132	171
190	47	71	102	138	177
200	51	75	107	144	184
210	54	79	112	149	190
220	57	83	116	155	196
230	60	87	121	160	202
240	64	91	125	165	208
250	67	95	130	170	214
260	70	98	134	175	219
270	73	102	138	180	224
280	76	106	142	184	230
290	79	109	146	189	235
300	81	112	150	193	240
310	84	116	154	198	244

Age	Beg.	Nov.	Int.	Adv.	Elite
15	31	51	78	110	146
20	35	59	89	126	167
25	36	60	91	129	171
30	36	60	91	129	171
35	36	60	91	129	171
40	36	60	91	129	171
45	35	57	87	122	162
50	32	53	81	114	152
55	30	49	75	106	140
60	27	45	68	96	128
65	25	41	62	87	116
70	22	37	56	79	104
75	20	33	50	70	93
80	18	29	45	63	84
85	16	26	40	57	75
90	14	24	36	51	67

BW	Beg.	Nov.	Int.	Adv.	Elite
90	14	24	38	54	73
100	15	26	40	57	76
110	17	27	42	59	79
120	18	29	44	62	82
130	19	31	46	64	84
140	20	32	48	66	86
150	21	33	49	68	89
160	22	35	51	70	91
170	23	36	52	72	93
180	24	37	54	73	95
190	25	38	55	75	97
200	26	39	56	76	98
210	27	41	58	78	100
220	28	42	59	79	102
230	29	43	60	81	103
240	29	44	61	82	105
250	30	44	62	83	106
260	31	45	64	85	108

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	27	41	57	75
20	19	31	47	65	86
25	20	32	48	67	88
30	20	32	48	67	88
35	20	32	48	67	88
40	20	32	48	67	88
45	19	30	45	63	83
50	17	28	42	59	78
55	16	26	39	55	72
60	15	24	36	50	66
65	13	22	32	45	59
70	12	19	29	41	54
75	11	17	26	36	48
80	10	16	23	33	43
85	9	14	21	29	38
90	8	13	19	26	35

BW	Beg.	Nov.	Int.	Adv.	Elite
110	18	34	56	84	115
120	22	39	63	92	124
130	26	44	69	99	133
140	29	49	75	106	141
150	33	54	81	113	149
160	37	58	86	119	156
170	40	63	91	126	164
180	44	67	97	132	171
190	47	71	102	138	177
200	51	75	107	144	184
210	54	79	112	149	190
220	57	83	116	155	196
230	60	87	121	160	202
240	64	91	125	165	208
250	67	95	130	170	214
260	70	98	134	175	219
270	73	102	138	180	224
280	76	106	142	184	230
290	79	109	146	189	235
300	81	112	150	193	240
310	84	116	154	198	244

Age	Beg.	Nov.	Int.	Adv.	Elite
15	31	51	78	110	146
20	35	59	89	126	167
25	36	60	91	129	171
30	36	60	91	129	171
35	36	60	91	129	171
40	36	60	91	129	171
45	35	57	87	122	162
50	32	53	81	114	152
55	30	49	75	106	140
60	27	45	68	96	128
65	25	41	62	87	116
70	22	37	56	79	104
75	20	33	50	70	93
80	18	29	45	63	84
85	16	26	40	57	75
90	14	24	36	51	67

BW	Beg.	Nov.	Int.	Adv.	Elite
90	14	24	38	54	73
100	15	26	40	57	76
110	17	27	42	59	79
120	18	29	44	62	82
130	19	31	46	64	84
140	20	32	48	66	86
150	21	33	49	68	89
160	22	35	51	70	91
170	23	36	52	72	93
180	24	37	54	73	95
190	25	38	55	75	97
200	26	39	56	76	98
210	27	41	58	78	100
220	28	42	59	79	102
230	29	43	60	81	103
240	29	44	61	82	105
250	30	44	62	83	106
260	31	45	64	85	108

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	27	41	57	75
20	19	31	47	65	86
25	20	32	48	67	88
30	20	32	48	67	88
35	20	32	48	67	88
40	20	32	48	67	88
45	19	30	45	63	83
50	17	28	42	59	78
55	16	26	39	55	72
60	15	24	36	50	66
65	13	22	32	45	59
70	12	19	29	41	54
75	11	17	26	36	48
80	10	16	23	33	43
85	9	14	21	29	38
90	8	13	19	26	35

Dumbbell Row Standards (lb)

Male

Male Dumbbell Row Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Dumbbell Row Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Dumbbell Row strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	18	34	56	84	115
120	22	39	63	92	124
130	26	44	69	99	133
140	29	49	75	106	141
150	33	54	81	113	149
160	37	58	86	119	156
170	40	63	91	126	164
180	44	67	97	132	171
190	47	71	102	138	177
200	51	75	107	144	184
210	54	79	112	149	190
220	57	83	116	155	196
230	60	87	121	160	202
240	64	91	125	165	208
250	67	95	130	170	214
260	70	98	134	175	219
270	73	102	138	180	224
280	76	106	142	184	230
290	79	109	146	189	235
300	81	112	150	193	240
310	84	116	154	198	244

Age	Beg.	Nov.	Int.	Adv.	Elite
15	31	51	78	110	146
20	35	59	89	126	167
25	36	60	91	129	171
30	36	60	91	129	171
35	36	60	91	129	171
40	36	60	91	129	171
45	35	57	87	122	162
50	32	53	81	114	152
55	30	49	75	106	140
60	27	45	68	96	128
65	25	41	62	87	116
70	22	37	56	79	104
75	20	33	50	70	93
80	18	29	45	63	84
85	16	26	40	57	75
90	14	24	36	51	67

BW	Beg.	Nov.	Int.	Adv.	Elite
90	14	24	38	54	73
100	15	26	40	57	76
110	17	27	42	59	79
120	18	29	44	62	82
130	19	31	46	64	84
140	20	32	48	66	86
150	21	33	49	68	89
160	22	35	51	70	91
170	23	36	52	72	93
180	24	37	54	73	95
190	25	38	55	75	97
200	26	39	56	76	98
210	27	41	58	78	100
220	28	42	59	79	102
230	29	43	60	81	103
240	29	44	61	82	105
250	30	44	62	83	106
260	31	45	64	85	108

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	27	41	57	75
20	19	31	47	65	86
25	20	32	48	67	88
30	20	32	48	67	88
35	20	32	48	67	88
40	20	32	48	67	88
45	19	30	45	63	83
50	17	28	42	59	78
55	16	26	39	55	72
60	15	24	36	50	66
65	13	22	32	45	59
70	12	19	29	41	54
75	11	17	26	36	48
80	10	16	23	33	43
85	9	14	21	29	38
90	8	13	19	26	35