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 33,000 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.

Go to gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Dumbbell Row Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 23 x0.19 42 x0.35 69 x0.57 101 x0.84 138 x1.15
130 27 x0.21 48 x0.37 75 x0.58 109 x0.84 147 x1.13
140 31 x0.22 53 x0.38 82 x0.58 117 x0.84 156 x1.12
150 35 x0.23 58 x0.39 88 x0.59 125 x0.83 165 x1.1
160 39 x0.24 63 x0.39 94 x0.59 132 x0.82 173 x1.08
170 43 x0.25 68 x0.4 100 x0.59 139 x0.82 181 x1.07
180 47 x0.26 73 x0.4 106 x0.59 146 x0.81 189 x1.05
190 50 x0.27 77 x0.41 112 x0.59 152 x0.8 197 x1.03
200 54 x0.27 82 x0.41 117 x0.59 158 x0.79 204 x1.02
210 58 x0.28 86 x0.41 122 x0.58 165 x0.78 211 x1
220 61 x0.28 91 x0.41 127 x0.58 171 x0.78 218 x0.99
230 65 x0.28 95 x0.41 133 x0.58 176 x0.77 224 x0.97
240 68 x0.28 99 x0.41 137 x0.57 182 x0.76 230 x0.96
250 72 x0.29 103 x0.41 142 x0.57 188 x0.75 237 x0.95
260 75 x0.29 107 x0.41 147 x0.56 193 x0.74 243 x0.93
270 78 x0.29 111 x0.41 151 x0.56 198 x0.73 249 x0.92
280 82 x0.29 115 x0.41 156 x0.56 203 x0.73 254 x0.91
290 85 x0.29 119 x0.41 160 x0.55 208 x0.72 260 x0.9
300 88 x0.29 122 x0.41 165 x0.55 213 x0.71 265 x0.88
310 91 x0.29 126 x0.41 169 x0.54 218 x0.7 271 x0.87
All 40 67 102 145 192

These male standards were last updated August and are based on 8,000 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
100 14 x0.14 25 x0.25 39 x0.39 57 x0.57 78 x0.78
110 15 x0.14 27 x0.24 42 x0.38 60 x0.55 81 x0.74
120 17 x0.14 28 x0.24 44 x0.37 63 x0.52 84 x0.7
130 18 x0.14 30 x0.23 46 x0.35 65 x0.5 87 x0.67
140 19 x0.14 32 x0.23 48 x0.34 68 x0.48 90 x0.64
150 20 x0.14 33 x0.22 50 x0.33 70 x0.47 92 x0.62
160 22 x0.13 35 x0.22 52 x0.32 72 x0.45 95 x0.59
170 23 x0.13 36 x0.21 53 x0.31 74 x0.44 97 x0.57
180 24 x0.13 37 x0.21 55 x0.31 76 x0.42 99 x0.55
190 25 x0.13 39 x0.2 57 x0.3 78 x0.41 101 x0.53
200 26 x0.13 40 x0.2 58 x0.29 80 x0.4 103 x0.52
210 27 x0.13 41 x0.2 60 x0.28 81 x0.39 105 x0.5
220 28 x0.13 42 x0.19 61 x0.28 83 x0.38 107 x0.49
230 29 x0.12 44 x0.19 62 x0.27 85 x0.37 109 x0.47
240 30 x0.12 45 x0.19 64 x0.27 86 x0.36 111 x0.46
250 30 x0.12 46 x0.18 65 x0.26 88 x0.35 112 x0.45
260 31 x0.12 47 x0.18 66 x0.25 89 x0.34 114 x0.44
All 19 31 48 69 92

These female standards were last updated August and are based on 1,000 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.

Strength Level Calculator

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 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + More Exercises

Exercise Comparisons

Compare dumbbell row versus one of the following exercises:

Dumbbell Curl Dumbbell Bench Press Dumbbell Shoulder Press Dumbbell Lateral Raise Dumbbell Front Raise Dumbbell Shrug Dumbbell Lunge Dumbbell Concentration Curl Incline Dumbbell Press Incline Dumbbell Fly Lying Dumbbell Tricep Extension Dumbbell Tricep Extension Dumbbell Fly