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Dumbbell Row Standards (lb)

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

Our dumbbell row standards are based on 155,000 lifts by Strength Level users.

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.

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Dumbbell Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 16 x0.15 33 x0.3 57 x0.52 87 x0.79 121 x1.1
120 20 x0.17 38 x0.32 63 x0.53 95 x0.79 131 x1.09
130 24 x0.18 43 x0.33 70 x0.54 103 x0.79 140 x1.08
140 28 x0.2 48 x0.35 76 x0.54 111 x0.79 149 x1.07
150 31 x0.21 53 x0.35 82 x0.55 118 x0.79 158 x1.05
160 35 x0.22 58 x0.36 88 x0.55 125 x0.78 166 x1.04
170 39 x0.23 63 x0.37 94 x0.55 132 x0.78 174 x1.02
180 42 x0.24 67 x0.37 100 x0.55 139 x0.77 181 x1.01
190 46 x0.24 72 x0.38 105 x0.55 145 x0.76 189 x0.99
200 50 x0.25 76 x0.38 111 x0.55 151 x0.76 196 x0.98
210 53 x0.25 81 x0.38 116 x0.55 157 x0.75 203 x0.97
220 56 x0.26 85 x0.39 121 x0.55 163 x0.74 210 x0.95
230 60 x0.26 89 x0.39 126 x0.55 169 x0.73 216 x0.94
240 63 x0.26 93 x0.39 131 x0.54 175 x0.73 222 x0.93
250 66 x0.27 97 x0.39 135 x0.54 180 x0.72 228 x0.91
260 70 x0.27 101 x0.39 140 x0.54 185 x0.71 234 x0.9
270 73 x0.27 105 x0.39 144 x0.53 190 x0.71 240 x0.89
280 76 x0.27 109 x0.39 149 x0.53 195 x0.7 246 x0.88
290 79 x0.27 112 x0.39 153 x0.53 200 x0.69 251 x0.87
300 82 x0.27 116 x0.39 157 x0.52 205 x0.68 257 x0.86
310 85 x0.27 119 x0.39 162 x0.52 210 x0.68 262 x0.85
All 36 61 95 137 183

These male standards were last updated 3 days ago and are based on 53,000 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.

Female Dumbbell Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 11 x0.12 21 x0.23 35 x0.39 53 x0.59 74 x0.82
100 12 x0.12 23 x0.23 38 x0.38 57 x0.57 78 x0.78
110 14 x0.12 25 x0.23 40 x0.37 59 x0.54 81 x0.74
120 15 x0.13 27 x0.22 43 x0.36 62 x0.52 84 x0.7
130 16 x0.13 28 x0.22 45 x0.34 65 x0.5 87 x0.67
140 18 x0.13 30 x0.21 47 x0.33 67 x0.48 90 x0.64
150 19 x0.12 32 x0.21 49 x0.32 69 x0.46 93 x0.62
160 20 x0.12 33 x0.21 51 x0.32 72 x0.45 95 x0.6
170 21 x0.12 34 x0.2 52 x0.31 74 x0.43 98 x0.57
180 22 x0.12 36 x0.2 54 x0.3 76 x0.42 100 x0.56
190 23 x0.12 37 x0.2 56 x0.29 78 x0.41 102 x0.54
200 24 x0.12 38 x0.19 57 x0.29 79 x0.4 104 x0.52
210 25 x0.12 40 x0.19 59 x0.28 81 x0.39 106 x0.51
220 26 x0.12 41 x0.19 60 x0.27 83 x0.38 108 x0.49
230 27 x0.12 42 x0.18 61 x0.27 85 x0.37 110 x0.48
240 28 x0.12 43 x0.18 63 x0.26 86 x0.36 112 x0.47
250 29 x0.11 44 x0.18 64 x0.26 88 x0.35 114 x0.45
260 29 x0.11 45 x0.17 65 x0.25 89 x0.34 115 x0.44
All 17 30 47 68 92

These female standards were last updated 3 days ago and are based on 10,000 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.

What is my exact level?

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.

More Exercises

Barbell

Bench Press 11,361,000 lifts Squat 6,593,000 lifts Deadlift 6,732,000 lifts Shoulder Press 1,713,000 lifts Military Press 219,000 lifts Barbell Curl 822,000 lifts Front Squat 545,000 lifts Incline Bench Press 341,000 lifts Bent Over Row 535,000 lifts Hex Bar Deadlift 260,000 lifts Sumo Deadlift 87,000 lifts Hip Thrust 129,000 lifts Romanian Deadlift 138,000 lifts Close Grip Bench Press 40,000 lifts Rack Pull 31,000 lifts EZ Bar Curl 9,000 lifts Seated Shoulder Press 32,000 lifts Lying Tricep Extension 59,000 lifts T-Bar Row 66,000 lifts Preacher Curl 28,000 lifts Barbell Shrug 96,000 lifts Decline Bench Press 66,000 lifts Tricep Extension 45,000 lifts Box Squat 19,000 lifts Barbell Lunge 10,000 lifts Bulgarian Split Squat 9,000 lifts Pendlay Row 45,000 lifts Floor Press 12,000 lifts Stiff Legged Deadlift 14,000 lifts Upright Row 44,000 lifts Reverse Barbell Curl 1,000 lifts Zercher Squat 9,000 lifts Wrist Curl 9,000 lifts Good Morning 25,000 lifts Split Squat 5,000 lifts Reverse Wrist Curl 3,000 lifts Reverse Grip Bench Press 905 lifts Landmine Squat 3,000 lifts

Bodyweight

Pull Ups 932,000 lifts Push Ups 449,000 lifts Dips 374,000 lifts Chin Ups 207,000 lifts Bodyweight Squat 32,000 lifts Muscle Ups 50,000 lifts Crunches 30,000 lifts Sit Ups 52,000 lifts Diamond Pushups 1,000 lifts One Arm Pull Ups 2,000 lifts One Arm Push Ups 13,000 lifts Burpees 10,000 lifts Single Leg Squat 16,000 lifts Lunge 7,000 lifts Russian Twist 1,000 lifts Neutral Grip Pull Ups 1,000 lifts Glute Bridge 859 lifts Back Extension 1,000 lifts Handstand Push Ups 10,000 lifts Toes To Bar 818 lifts Inverted Row 772 lifts Glute Ham Raise 393 lifts Hanging Leg Raise 1,000 lifts Lying Leg Raise 703 lifts

Olympic

Power Clean 408,000 lifts Clean and Jerk 152,000 lifts Snatch 155,000 lifts Clean 120,000 lifts Hang Clean 3,000 lifts Push Press 105,000 lifts Overhead Squat 15,000 lifts Clean and Press 106,000 lifts Power Snatch 8,000 lifts Push Jerk 15,000 lifts Thruster 18,000 lifts

Dumbbell

Dumbbell Bench Press 797,000 lifts Dumbbell Curl 636,000 lifts Dumbbell Shoulder Press 397,000 lifts Incline Dumbbell Bench Press 191,000 lifts Dumbbell Row 155,000 lifts Dumbbell Hammer Curl 44,000 lifts Dumbbell Lateral Raise 191,000 lifts Dumbbell Tricep Extension 40,000 lifts Dumbbell Shrug 52,000 lifts Dumbbell Floor Press 2,000 lifts Dumbbell Bulgarian Split Squat 17,000 lifts Dumbbell Fly 49,000 lifts Goblet Squat 25,000 lifts Dumbbell Lunge 41,000 lifts Arnold Press 15,000 lifts Dumbbell Romanian Deadlift 2,000 lifts Dumbbell Front Raise 37,000 lifts Lying Dumbbell Tricep Extension 17,000 lifts Incline Dumbbell Curl 9,000 lifts Dumbbell Tricep Kickback 1,000 lifts Decline Dumbbell Bench Press 5,000 lifts Chest Supported Dumbbell Row 969 lifts Dumbbell Pullover 8,000 lifts Dumbbell Concentration Curl 30,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 16,000 lifts

Machine

Sled Leg Press 316,000 lifts Chest Press 65,000 lifts Horizontal Leg Press 180,000 lifts Leg Extension 109,000 lifts Pec Deck Fly 20,000 lifts Calf Raise 62,000 lifts Machine Shoulder Press 28,000 lifts Vertical Leg Press 17,000 lifts Hip Abduction 10,000 lifts Lying Leg Curl 34,000 lifts Seated Calf Raise 10,000 lifts Seated Leg Curl 44,000 lifts Hack Squat 15,000 lifts Hip Adduction 6,000 lifts

Cable

Lat Pulldown 250,000 lifts Seated Cable Row 42,000 lifts Tricep Rope Pushdown 53,000 lifts Tricep Pushdown 76,000 lifts Face Pull 13,000 lifts Cable Fly 12,000 lifts Cable Curl 2,000 lifts Cable Lateral Raise 1,000 lifts One Arm Cable Curl 747 lifts Cable Pull Through 469 lifts Cable Crunch 843 lifts + More Exercises

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Exercise Comparisons

Compare dumbbell row versus one of the following exercises:

Dumbbell Bench Press Dumbbell Curl Dumbbell Shoulder Press Incline Dumbbell Bench Press Dumbbell Hammer Curl Dumbbell Lateral Raise Dumbbell Tricep Extension Dumbbell Shrug Dumbbell Floor Press Dumbbell Bulgarian Split Squat Dumbbell Fly Goblet Squat Dumbbell Lunge Arnold Press Dumbbell Romanian Deadlift Dumbbell Front Raise Lying Dumbbell Tricep Extension Incline Dumbbell Curl Dumbbell Tricep Kickback Decline Dumbbell Bench Press Chest Supported Dumbbell Row Dumbbell Pullover Dumbbell Concentration Curl Dumbbell Reverse Fly Incline Dumbbell Fly

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