Dumbbell Row

Dumbbell Row Standards

Measured in lb

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 441,000 lifts by Strength Level users

Male Dumbbell Row Standards (lb)

Entire Community

Strength Level Weight
Beginner 35 lb
Novice 60 lb
Intermediate 94 lb
Advanced 136 lb
Elite 182 lb
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? (lb)

What is the average Dumbbell Row? The average Dumbbell Row weight for a male lifter is 94 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 35 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

BW Beg. Nov. Int. Adv. Elite
110 16 33 56 86 120
120 20 38 63 94 130
130 23 43 69 102 139
140 27 48 76 110 148
150 31 53 82 117 157
160 35 58 88 124 165
170 38 62 93 131 173
180 42 67 99 138 180
190 46 71 105 144 188
200 49 76 110 150 195
210 53 80 115 156 202
220 56 84 120 162 208
230 59 88 125 168 215
240 63 92 130 174 221
250 66 96 135 179 227
260 69 100 139 184 233
270 72 104 144 189 239
280 76 108 148 195 245
290 79 112 152 199 250
300 82 115 157 204 256
310 85 119 161 209 261
Age Beg. Nov. Int. Adv. Elite
15 30 52 80 116 155
20 34 59 92 132 178
25 35 60 94 136 182
30 35 60 94 136 182
35 35 60 94 136 182
40 35 60 94 136 182
45 33 57 90 129 173
50 31 54 84 121 162
55 29 50 78 112 150
60 26 45 71 102 137
65 24 41 64 92 124
70 21 37 58 83 111
75 19 33 51 74 99
80 17 29 46 66 89
85 15 26 41 59 80
90 14 24 37 53 72

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

lb
lb
years old

Female Dumbbell Row Standards (lb)

Entire Community

Strength Level Weight
Beginner 17 lb
Novice 30 lb
Intermediate 47 lb
Advanced 68 lb
Elite 92 lb
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? (lb)

What is the average Dumbbell Row? The average Dumbbell Row weight for a female lifter is 47 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 17 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

BW Beg. Nov. Int. Adv. Elite
90 11 21 35 53 73
100 12 23 38 56 77
110 14 25 40 59 81
120 15 27 42 62 84
130 16 28 45 65 87
140 17 30 47 67 90
150 19 32 49 69 93
160 20 33 51 72 95
170 21 35 52 74 98
180 22 36 54 76 100
190 23 37 56 78 102
200 24 39 57 80 105
210 25 40 59 82 107
220 26 41 60 83 109
230 27 42 62 85 111
240 28 43 63 87 112
250 29 45 65 88 114
260 30 46 66 90 116
Age Beg. Nov. Int. Adv. Elite
15 14 25 40 58 78
20 17 29 46 66 90
25 17 30 47 68 92
30 17 30 47 68 92
35 17 30 47 68 92
40 17 30 47 68 92
45 16 28 45 65 87
50 15 26 42 61 82
55 14 25 39 56 76
60 13 22 35 51 69
65 12 20 32 46 62
70 10 18 29 42 56
75 9 16 26 37 50
80 8 15 23 33 45
85 7 13 21 30 40
90 7 12 18 27 36

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

lb
lb
years old

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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.