Dumbbell Row

Dumbbell Row Standards

Measured in kg

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

Our community Dumbbell Row standards are based on 488,190 lifts by Strength Level users

Male Dumbbell Row Standards (kg)

Entire Community

Strength Level Weight
Beginner 16 kg
Novice 27 kg
Intermediate 43 kg
Advanced 62 kg
Elite 83 kg
Strength Level Bodyweight Ratio
Beginner 0.20x
Novice 0.35x
Intermediate 0.55x
Advanced 0.80x
Elite 1.05x

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

What is the average Dumbbell Row? The average Dumbbell Row weight for a male lifter is 43 kg (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 16 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

BW Beg. Nov. Int. Adv. Elite
50 7 15 25 39 55
55 9 17 29 43 59
60 11 20 32 47 64
65 13 22 35 51 68
70 15 25 38 54 73
75 17 27 41 58 77
80 18 30 44 61 81
85 20 32 47 65 84
90 22 34 49 68 88
95 24 36 52 71 91
100 25 38 55 74 95
105 27 40 57 77 98
110 29 42 59 79 101
115 30 44 62 82 104
120 32 46 64 85 107
125 34 48 66 87 110
130 35 50 68 90 113
135 37 52 71 92 115
140 38 54 73 95 118
Age Beg. Nov. Int. Adv. Elite
15 14 23 36 52 70
20 16 27 42 60 81
25 16 27 43 62 83
30 16 27 43 62 83
35 16 27 43 62 83
40 16 27 43 62 83
45 15 26 41 58 78
50 14 24 38 55 74
55 13 23 35 51 68
60 12 21 32 46 62
65 11 19 29 42 56
70 10 17 26 38 50
75 9 15 23 34 45
80 8 13 21 30 40
85 7 12 19 27 36
90 6 11 17 24 33

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%
3x8 11%
3x12 10%
4x10 7%
4x8 4%

Calculate Your Strength Level

kg
kg
years old

Female Dumbbell Row Standards (kg)

Entire Community

Strength Level Weight
Beginner 8 kg
Novice 14 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 Dumbbell Row? (kg)

What is the average Dumbbell Row? The average 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 Dumbbell Row? Female beginners should aim to lift 8 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

BW Beg. Nov. Int. Adv. Elite
40 5 9 16 24 33
45 5 10 17 25 35
50 6 11 18 27 37
55 7 12 19 28 38
60 7 13 20 30 40
65 8 14 21 31 41
70 9 15 22 32 43
75 9 15 23 33 44
80 10 16 24 34 45
85 10 17 25 35 46
90 11 17 26 36 47
95 11 18 27 37 48
100 12 19 27 38 49
105 12 19 28 39 50
110 13 20 29 39 51
115 13 20 29 40 52
120 14 21 30 41 53
Age Beg. Nov. Int. Adv. Elite
15 7 11 18 26 36
20 8 13 21 30 41
25 8 14 21 31 42
30 8 14 21 31 42
35 8 14 21 31 42
40 8 14 21 31 42
45 7 13 20 29 40
50 7 12 19 28 37
55 6 11 18 25 34
60 6 10 16 23 31
65 5 9 14 21 28
70 5 8 13 19 25
75 4 7 12 17 23
80 4 7 10 15 20
85 3 6 9 14 18
90 3 5 8 12 16

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

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

3x10 21%
3x12 12%
3x8 11%
4x10 8%
4x8 5%

Calculate Your Strength Level

kg
kg
years old

Rate Your Lifts Against Other People

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

Calculate Your Strength

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.