Dumbbell Row Standards (kg)

The average Dumbbell Row is 42 kg for men and 22 kg 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 (kg)

Weight

Strength Level	Weight
Beginner	17 kg
Novice	27 kg
Intermediate	42 kg
Advanced	59 kg
Elite	78 kg

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? (kg)

What is the average Dumbbell Row? The average Dumbbell Row weight for a male lifter is 42 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 17 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	8	16	26	38	52
55	10	18	29	42	57
60	12	21	32	46	61
65	14	23	35	49	65
70	16	25	38	53	69
75	17	27	40	56	73
80	19	30	43	59	76
85	21	32	46	62	80
90	23	34	48	65	83
95	24	36	51	68	86
100	26	38	53	70	89
105	28	40	55	73	92
110	29	42	57	75	95
115	31	44	60	78	98
120	32	45	62	80	100
125	34	47	64	83	103
130	35	49	66	85	106
135	37	51	68	87	108
140	38	52	70	89	111

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	23	35	50	66
20	16	27	40	57	76
25	17	27	42	59	78
30	17	27	42	59	78
35	17	27	42	59	78
40	17	27	42	59	78
45	16	26	39	56	74
50	15	24	37	52	69
55	14	22	34	48	64
60	12	20	31	44	58
65	11	18	28	40	53
70	10	17	25	36	47
75	9	15	23	32	42
80	8	13	20	29	38
85	7	12	18	26	34
90	6	11	16	23	31

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 (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	9 kg
Novice	14 kg
Intermediate	22 kg
Advanced	30 kg
Elite	40 kg

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? (kg)

What is the average Dumbbell Row? The average Dumbbell Row weight for a female lifter is 22 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 9 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

By Bodyweight
By Age

By Bodyweight

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

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	12	18	26	34
20	9	14	21	30	39
25	9	14	22	30	40
30	9	14	22	30	40
35	9	14	22	30	40
40	9	14	22	30	40
45	8	14	21	29	38
50	8	13	19	27	35
55	7	12	18	25	33
60	7	11	16	23	30
65	6	10	15	20	27
70	5	9	13	18	24
75	5	8	12	17	22
80	4	7	11	15	19
85	4	6	9	13	17
90	4	6	9	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 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
50	8	16	26	38	52
55	10	18	29	42	57
60	12	21	32	46	61
65	14	23	35	49	65
70	16	25	38	53	69
75	17	27	40	56	73
80	19	30	43	59	76
85	21	32	46	62	80
90	23	34	48	65	83
95	24	36	51	68	86
100	26	38	53	70	89
105	28	40	55	73	92
110	29	42	57	75	95
115	31	44	60	78	98
120	32	45	62	80	100
125	34	47	64	83	103
130	35	49	66	85	106
135	37	51	68	87	108
140	38	52	70	89	111

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	23	35	50	66
20	16	27	40	57	76
25	17	27	42	59	78
30	17	27	42	59	78
35	17	27	42	59	78
40	17	27	42	59	78
45	16	26	39	56	74
50	15	24	37	52	69
55	14	22	34	48	64
60	12	20	31	44	58
65	11	18	28	40	53
70	10	17	25	36	47
75	9	15	23	32	42
80	8	13	20	29	38
85	7	12	18	26	34
90	6	11	16	23	31

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

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	12	18	26	34
20	9	14	21	30	39
25	9	14	22	30	40
30	9	14	22	30	40
35	9	14	22	30	40
40	9	14	22	30	40
45	8	14	21	29	38
50	8	13	19	27	35
55	7	12	18	25	33
60	7	11	16	23	30
65	6	10	15	20	27
70	5	9	13	18	24
75	5	8	12	17	22
80	4	7	11	15	19
85	4	6	9	13	17
90	4	6	9	12	16

BW	Beg.	Nov.	Int.	Adv.	Elite
50	8	16	26	38	52
55	10	18	29	42	57
60	12	21	32	46	61
65	14	23	35	49	65
70	16	25	38	53	69
75	17	27	40	56	73
80	19	30	43	59	76
85	21	32	46	62	80
90	23	34	48	65	83
95	24	36	51	68	86
100	26	38	53	70	89
105	28	40	55	73	92
110	29	42	57	75	95
115	31	44	60	78	98
120	32	45	62	80	100
125	34	47	64	83	103
130	35	49	66	85	106
135	37	51	68	87	108
140	38	52	70	89	111

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	23	35	50	66
20	16	27	40	57	76
25	17	27	42	59	78
30	17	27	42	59	78
35	17	27	42	59	78
40	17	27	42	59	78
45	16	26	39	56	74
50	15	24	37	52	69
55	14	22	34	48	64
60	12	20	31	44	58
65	11	18	28	40	53
70	10	17	25	36	47
75	9	15	23	32	42
80	8	13	20	29	38
85	7	12	18	26	34
90	6	11	16	23	31

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

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	12	18	26	34
20	9	14	21	30	39
25	9	14	22	30	40
30	9	14	22	30	40
35	9	14	22	30	40
40	9	14	22	30	40
45	8	14	21	29	38
50	8	13	19	27	35
55	7	12	18	25	33
60	7	11	16	23	30
65	6	10	15	20	27
70	5	9	13	18	24
75	5	8	12	17	22
80	4	7	11	15	19
85	4	6	9	13	17
90	4	6	9	12	16

Dumbbell Row Standards (kg)

Male

Male Dumbbell Row Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Dumbbell Row Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

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
50	8	16	26	38	52
55	10	18	29	42	57
60	12	21	32	46	61
65	14	23	35	49	65
70	16	25	38	53	69
75	17	27	40	56	73
80	19	30	43	59	76
85	21	32	46	62	80
90	23	34	48	65	83
95	24	36	51	68	86
100	26	38	53	70	89
105	28	40	55	73	92
110	29	42	57	75	95
115	31	44	60	78	98
120	32	45	62	80	100
125	34	47	64	83	103
130	35	49	66	85	106
135	37	51	68	87	108
140	38	52	70	89	111

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	23	35	50	66
20	16	27	40	57	76
25	17	27	42	59	78
30	17	27	42	59	78
35	17	27	42	59	78
40	17	27	42	59	78
45	16	26	39	56	74
50	15	24	37	52	69
55	14	22	34	48	64
60	12	20	31	44	58
65	11	18	28	40	53
70	10	17	25	36	47
75	9	15	23	32	42
80	8	13	20	29	38
85	7	12	18	26	34
90	6	11	16	23	31

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

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	12	18	26	34
20	9	14	21	30	39
25	9	14	22	30	40
30	9	14	22	30	40
35	9	14	22	30	40
40	9	14	22	30	40
45	8	14	21	29	38
50	8	13	19	27	35
55	7	12	18	25	33
60	7	11	16	23	30
65	6	10	15	20	27
70	5	9	13	18	24
75	5	8	12	17	22
80	4	7	11	15	19
85	4	6	9	13	17
90	4	6	9	12	16