Home / Strength Standards / Dumbbell Row

Dumbbell Row Strength Standards

Use these dumbbell row standards to compare your weight lifted with other lifters. The tables break performance into beginner, novice, intermediate, advanced, and elite levels, with separate comparisons by bodyweight, age, and sex where available.

Calculate Your Dumbbell Row Strength Level

Enter your sex, bodyweight, age, and dumbbell row one-rep max to estimate your strength level and approximate percentile.

Sex

Bodyweight

Used for the primary bodyweight-adjusted comparison.

Age

Optional. Adds a separate comparison against lifters of a similar age.

Performance

Your strength level

—

Enter your performance to calculate a strength level.

Bodyweight comparison—

Age comparison—

Overall benchmark—

Next benchmark—

Percentiles are approximate and are interpolated between the Beginner (5th), Novice (20th), Intermediate (50th), Advanced (80th), and Elite (95th) benchmarks shown on this page.

Male Dumbbell Row Standards

Male Dumbbell Row Strength Standards

Strength Level	Weight
Beginner	35 lb
Novice	60 lb
Intermediate	90 lb
Advanced	125 lb
Elite	170 lb

Male Dumbbell Row Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.35x
Intermediate	0.55x
Advanced	0.75x
Elite	1.00x

Male Dumbbell Row Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110 lb	15 lb	30 lb	55 lb	80 lb	115 lb
120 lb	20 lb	35 lb	60 lb	90 lb	120 lb
130 lb	25 lb	40 lb	65 lb	95 lb	130 lb
140 lb	25 lb	45 lb	75 lb	105 lb	140 lb
150 lb	30 lb	50 lb	80 lb	110 lb	145 lb
160 lb	35 lb	55 lb	85 lb	115 lb	155 lb
170 lb	40 lb	60 lb	90 lb	125 lb	160 lb
180 lb	40 lb	65 lb	95 lb	130 lb	170 lb
190 lb	45 lb	70 lb	100 lb	135 lb	175 lb
200 lb	50 lb	75 lb	105 lb	140 lb	180 lb
210 lb	50 lb	75 lb	110 lb	145 lb	190 lb
220 lb	55 lb	80 lb	115 lb	155 lb	195 lb
230 lb	60 lb	85 lb	120 lb	160 lb	200 lb
240 lb	60 lb	90 lb	125 lb	165 lb	205 lb
250 lb	65 lb	95 lb	130 lb	170 lb	210 lb
260 lb	70 lb	95 lb	130 lb	175 lb	215 lb
270 lb	70 lb	100 lb	135 lb	180 lb	220 lb
280 lb	75 lb	105 lb	140 lb	180 lb	230 lb
290 lb	75 lb	105 lb	145 lb	185 lb	235 lb
300 lb	80 lb	110 lb	150 lb	190 lb	240 lb
310 lb	80 lb	115 lb	150 lb	195 lb	240 lb

Male Dumbbell Row Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	30 lb	50 lb	75 lb	110 lb	145 lb
20	35 lb	55 lb	85 lb	125 lb	165 lb
25	35 lb	60 lb	90 lb	125 lb	170 lb
30	35 lb	60 lb	90 lb	125 lb	170 lb
35	35 lb	60 lb	90 lb	125 lb	170 lb
40	35 lb	60 lb	90 lb	125 lb	170 lb
45	35 lb	55 lb	85 lb	120 lb	160 lb
50	30 lb	50 lb	80 lb	110 lb	150 lb
55	30 lb	45 lb	75 lb	105 lb	140 lb
60	25 lb	45 lb	65 lb	95 lb	125 lb
65	25 lb	40 lb	60 lb	85 lb	115 lb
70	20 lb	35 lb	55 lb	75 lb	100 lb
75	20 lb	30 lb	50 lb	70 lb	90 lb
80	15 lb	25 lb	45 lb	60 lb	80 lb
85	15 lb	25 lb	40 lb	55 lb	75 lb
90	10 lb	20 lb	35 lb	50 lb	65 lb

Female Dumbbell Row Standards

Female Dumbbell Row Strength Standards

Strength Level	Weight
Beginner	20 lb
Novice	30 lb
Intermediate	45 lb
Advanced	65 lb
Elite	85 lb

Female Dumbbell Row Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.25x
Intermediate	0.35x
Advanced	0.45x
Elite	0.60x

Female Dumbbell Row Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90 lb	10 lb	20 lb	35 lb	50 lb	70 lb
100 lb	15 lb	25 lb	40 lb	55 lb	75 lb
110 lb	15 lb	25 lb	40 lb	55 lb	75 lb
120 lb	15 lb	25 lb	40 lb	60 lb	80 lb
130 lb	15 lb	30 lb	45 lb	60 lb	80 lb
140 lb	20 lb	30 lb	45 lb	65 lb	85 lb
150 lb	20 lb	30 lb	45 lb	65 lb	85 lb
160 lb	20 lb	35 lb	50 lb	70 lb	90 lb
170 lb	20 lb	35 lb	50 lb	70 lb	90 lb
180 lb	20 lb	35 lb	50 lb	70 lb	95 lb
190 lb	25 lb	35 lb	55 lb	75 lb	95 lb
200 lb	25 lb	35 lb	55 lb	75 lb	95 lb
210 lb	25 lb	40 lb	55 lb	75 lb	100 lb
220 lb	25 lb	40 lb	55 lb	75 lb	100 lb
230 lb	25 lb	40 lb	60 lb	80 lb	100 lb
240 lb	25 lb	40 lb	60 lb	80 lb	105 lb
250 lb	30 lb	40 lb	60 lb	80 lb	105 lb
260 lb	30 lb	45 lb	60 lb	85 lb	105 lb

Female Dumbbell Row Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	15 lb	25 lb	40 lb	55 lb	75 lb
20	15 lb	30 lb	45 lb	65 lb	85 lb
25	20 lb	30 lb	45 lb	65 lb	85 lb
30	20 lb	30 lb	45 lb	65 lb	85 lb
35	20 lb	30 lb	45 lb	65 lb	85 lb
40	20 lb	30 lb	45 lb	65 lb	85 lb
45	15 lb	30 lb	45 lb	60 lb	80 lb
50	15 lb	25 lb	40 lb	55 lb	75 lb
55	15 lb	25 lb	35 lb	55 lb	70 lb
60	15 lb	20 lb	35 lb	50 lb	65 lb
65	10 lb	20 lb	30 lb	45 lb	55 lb
70	10 lb	15 lb	25 lb	40 lb	50 lb
75	10 lb	15 lb	25 lb	35 lb	45 lb
80	10 lb	15 lb	20 lb	30 lb	40 lb
85	5 lb	10 lb	20 lb	25 lb	35 lb
90	5 lb	10 lb	15 lb	25 lb	35 lb

What the Strength Levels Mean

Beginner

Stronger than roughly 5% of lifters. This level represents someone who is still relatively new to the exercise but has practiced it consistently enough to develop proper technique. They understand the basic mechanics of the movement and can perform it with proper form and control through a full range of motion.

Novice

Stronger than roughly 20% of lifters. This level represents someone who has moved beyond the beginner stage and has trained the exercise consistently for around six months. They have developed reliable technique, greater control of the movement, and a foundation of strength that comes from regular practice.

Intermediate

Stronger than roughly 50% of lifters. This level represents someone with significant experience training the exercise, typically around two years or more. They have developed solid strength, consistent technique, and a strong understanding of the movement through sustained and progressive training.

Advanced

Stronger than roughly 80% of lifters. This level represents a highly experienced lifter who has spent several years consistently training and improving the exercise. They have developed a high level of strength and technical proficiency that generally requires more than five years of focused training to achieve.

Elite

Stronger than roughly 95% of lifters. This level represents an exceptionally strong and highly experienced lifter who has spent years developing the exercise to a very high standard. They rank among the strongest people performing the movement and have reached a level of strength that may be competitive in strength sports.

Related Strength Standards

These standards are comparative benchmarks, not requirements for safe or effective training. Individual performance can vary with technique, equipment, range of motion, training history, and testing conditions.