Seal Row vs Single-Arm Dumbbell Row Strength Standards
Compare your barbell seal row and one-arm dumbbell row against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: external load and 1–12 strict reps. Second lift: weight of the one dumbbell and 1–12 strict reps. Pounds or kilograms. For the first exercise, the lifter must pull the bar toward the underside of the bench, trunk, or specified top target, then lower under control to full arm extension. For the second exercise, keep the support or hinge position fixed, row the dumbbell toward the lower ribs, hip, or side of the trunk. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Seal Row vs One Arm Dumbbell Row Strength Standards by Bodyweight
The paired standards below show what the barbell seal row and one-arm dumbbell row each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Barbell Seal Row / One Arm Dumbbell Row in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Barbell Seal Row vs One Arm Dumbbell Row Standards
How to read the table: The first number is Barbell Seal Row; the second is One Arm Dumbbell Row. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 70 / 48 lb 31.8 / 21.8 kg | 101 / 70 lb 45.8 / 31.8 kg | 137 / 98 lb 62.1 / 44.5 kg | 174 / 129 lb 78.9 / 58.5 kg |
| 130 lb 59 kg | 74 / 50 lb 33.6 / 22.7 kg | 106 / 74 lb 48.1 / 33.6 kg | 144 / 103 lb 65.3 / 46.7 kg | 183 / 136 lb 83 / 61.7 kg |
| 140 lb 63.5 kg | 78 / 53 lb 35.4 / 24 kg | 112 / 78 lb 50.8 / 35.4 kg | 152 / 109 lb 68.9 / 49.4 kg | 193 / 143 lb 87.5 / 64.9 kg |
| 150 lb 68 kg | 81 / 56 lb 36.7 / 25.4 kg | 117 / 81 lb 53.1 / 36.7 kg | 159 / 114 lb 72.1 / 51.7 kg | 202 / 149 lb 91.6 / 67.6 kg |
| 160 lb 72.6 kg | 85 / 58 lb 38.6 / 26.3 kg | 122 / 85 lb 55.3 / 38.6 kg | 166 / 119 lb 75.3 / 54 kg | 210 / 156 lb 95.3 / 70.8 kg |
| 170 lb 77.1 kg | 88 / 60 lb 39.9 / 27.2 kg | 127 / 88 lb 57.6 / 39.9 kg | 173 / 123 lb 78.5 / 55.8 kg | 219 / 162 lb 99.3 / 73.5 kg |
| 180 lb 81.6 kg | 92 / 63 lb 41.7 / 28.6 kg | 132 / 92 lb 59.9 / 41.7 kg | 179 / 128 lb 81.2 / 58.1 kg | 228 / 169 lb 103.4 / 76.7 kg |
| 190 lb 86.2 kg | 95 / 65 lb 43.1 / 29.5 kg | 137 / 95 lb 62.1 / 43.1 kg | 186 / 133 lb 84.4 / 60.3 kg | 236 / 175 lb 107 / 79.4 kg |
| 200 lb 90.7 kg | 98 / 67 lb 44.5 / 30.4 kg | 142 / 98 lb 64.4 / 44.5 kg | 192 / 138 lb 87.1 / 62.6 kg | 244 / 181 lb 110.7 / 82.1 kg |
| 210 lb 95.3 kg | 102 / 69 lb 46.3 / 31.3 kg | 146 / 102 lb 66.2 / 46.3 kg | 199 / 142 lb 90.3 / 64.4 kg | 252 / 187 lb 114.3 / 84.8 kg |
| 220 lb 99.8 kg | 105 / 72 lb 47.6 / 32.7 kg | 151 / 105 lb 68.5 / 47.6 kg | 205 / 147 lb 93 / 66.7 kg | 260 / 193 lb 117.9 / 87.5 kg |
| 230 lb 104.3 kg | 108 / 74 lb 49 / 33.6 kg | 156 / 108 lb 70.8 / 49 kg | 211 / 151 lb 95.7 / 68.5 kg | 268 / 199 lb 121.6 / 90.3 kg |
| 240 lb 108.9 kg | 111 / 76 lb 50.3 / 34.5 kg | 160 / 111 lb 72.6 / 50.3 kg | 217 / 155 lb 98.4 / 70.3 kg | 276 / 204 lb 125.2 / 92.5 kg |
| 250 lb 113.4 kg | 114 / 78 lb 51.7 / 35.4 kg | 165 / 114 lb 74.8 / 51.7 kg | 223 / 160 lb 101.2 / 72.6 kg | 283 / 210 lb 128.4 / 95.3 kg |
| 260 lb 117.9 kg | 117 / 80 lb 53.1 / 36.3 kg | 169 / 117 lb 76.7 / 53.1 kg | 229 / 164 lb 103.9 / 74.4 kg | 291 / 216 lb 132 / 98 kg |
| 270 lb 122.5 kg | 120 / 82 lb 54.4 / 37.2 kg | 173 / 120 lb 78.5 / 54.4 kg | 235 / 168 lb 106.6 / 76.2 kg | 298 / 221 lb 135.2 / 100.2 kg |
| 280 lb 127 kg | 123 / 84 lb 55.8 / 38.1 kg | 177 / 123 lb 80.3 / 55.8 kg | 241 / 172 lb 109.3 / 78 kg | 306 / 227 lb 138.8 / 103 kg |
| 290 lb 131.5 kg | 126 / 86 lb 57.2 / 39 kg | 182 / 126 lb 82.6 / 57.2 kg | 247 / 176 lb 112 / 79.8 kg | 313 / 232 lb 142 / 105.2 kg |
| 300 lb 136.1 kg | 129 / 88 lb 58.5 / 39.9 kg | 186 / 129 lb 84.4 / 58.5 kg | 252 / 180 lb 114.3 / 81.6 kg | 320 / 237 lb 145.1 / 107.5 kg |
Women’s Barbell Seal Row vs One Arm Dumbbell Row Standards
How to read the table: The first number is Barbell Seal Row; the second is One Arm Dumbbell Row. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 37 / 27 lb 16.8 / 12.2 kg | 55 / 41 lb 24.9 / 18.6 kg | 78 / 60 lb 35.4 / 27.2 kg | 101 / 80 lb 45.8 / 36.3 kg |
| 110 lb 49.9 kg | 39 / 29 lb 17.7 / 13.2 kg | 59 / 44 lb 26.8 / 20 kg | 83 / 63 lb 37.6 / 28.6 kg | 107 / 85 lb 48.5 / 38.6 kg |
| 120 lb 54.4 kg | 41 / 31 lb 18.6 / 14.1 kg | 62 / 47 lb 28.1 / 21.3 kg | 88 / 67 lb 39.9 / 30.4 kg | 114 / 90 lb 51.7 / 40.8 kg |
| 130 lb 59 kg | 44 / 33 lb 20 / 15 kg | 65 / 49 lb 29.5 / 22.2 kg | 93 / 71 lb 42.2 / 32.2 kg | 120 / 95 lb 54.4 / 43.1 kg |
| 140 lb 63.5 kg | 46 / 34 lb 20.9 / 15.4 kg | 69 / 52 lb 31.3 / 23.6 kg | 97 / 74 lb 44 / 33.6 kg | 126 / 100 lb 57.2 / 45.4 kg |
| 150 lb 68 kg | 48 / 36 lb 21.8 / 16.3 kg | 72 / 54 lb 32.7 / 24.5 kg | 102 / 78 lb 46.3 / 35.4 kg | 132 / 105 lb 59.9 / 47.6 kg |
| 160 lb 72.6 kg | 50 / 38 lb 22.7 / 17.2 kg | 75 / 56 lb 34 / 25.4 kg | 106 / 81 lb 48.1 / 36.7 kg | 138 / 110 lb 62.6 / 49.9 kg |
| 170 lb 77.1 kg | 52 / 39 lb 23.6 / 17.7 kg | 78 / 59 lb 35.4 / 26.8 kg | 111 / 85 lb 50.3 / 38.6 kg | 143 / 114 lb 64.9 / 51.7 kg |
| 180 lb 81.6 kg | 54 / 41 lb 24.5 / 18.6 kg | 81 / 61 lb 36.7 / 27.7 kg | 115 / 88 lb 52.2 / 39.9 kg | 149 / 119 lb 67.6 / 54 kg |
| 190 lb 86.2 kg | 56 / 42 lb 25.4 / 19.1 kg | 84 / 63 lb 38.1 / 28.6 kg | 119 / 91 lb 54 / 41.3 kg | 155 / 123 lb 70.3 / 55.8 kg |
| 200 lb 90.7 kg | 58 / 44 lb 26.3 / 20 kg | 87 / 65 lb 39.5 / 29.5 kg | 124 / 94 lb 56.2 / 42.6 kg | 160 / 127 lb 72.6 / 57.6 kg |
| 210 lb 95.3 kg | 60 / 45 lb 27.2 / 20.4 kg | 90 / 68 lb 40.8 / 30.8 kg | 128 / 98 lb 58.1 / 44.5 kg | 165 / 131 lb 74.8 / 59.4 kg |
| 220 lb 99.8 kg | 62 / 46 lb 28.1 / 20.9 kg | 93 / 70 lb 42.2 / 31.8 kg | 132 / 101 lb 59.9 / 45.8 kg | 170 / 136 lb 77.1 / 61.7 kg |
| 230 lb 104.3 kg | 64 / 48 lb 29 / 21.8 kg | 96 / 72 lb 43.5 / 32.7 kg | 136 / 104 lb 61.7 / 47.2 kg | 176 / 140 lb 79.8 / 63.5 kg |
| 240 lb 108.9 kg | 66 / 49 lb 29.9 / 22.2 kg | 98 / 74 lb 44.5 / 33.6 kg | 140 / 107 lb 63.5 / 48.5 kg | 181 / 144 lb 82.1 / 65.3 kg |
How Your Barbell Seal Row vs One Arm Dumbbell Row Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Barbell Seal Row vs One Arm Dumbbell Row comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the barbell seal row strength level
For barbell seal row, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the one-arm dumbbell row strength level
The one-arm dumbbell row standards use the sex-specific strength levels from the individual One Arm Dumbbell Row tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the barbell seal row | Adjust barbell seal row targets to exact bodyweight with the two-thirds rule. |
| Rate the one-arm dumbbell row | Adjust one-arm dumbbell row targets to exact bodyweight with the two-thirds rule while preserving the single-dumbbell load convention. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
How Men’s Barbell Seal Row and One Arm Dumbbell Row Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the one-arm dumbbell row standard is higher; below zero means the barbell seal row standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
20.4 → 37.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the one-arm dumbbell row standard minus the barbell seal row standard. A plus sign means the one-arm dumbbell row standard is higher. A minus sign means the barbell seal row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −22 lb −10 kg | −31 lb −14 kg | −39 lb −17.6 kg | −45 lb −20.4 kg |
| 130 lb 59 kg | −24 lb −10.9 kg | −32 lb −14.5 kg | −41 lb −18.6 kg | −47 lb −21.3 kg |
| 140 lb 63.5 kg | −25 lb −11.4 kg | −34 lb −15.4 kg | −43 lb −19.5 kg | −50 lb −22.6 kg |
| 150 lb 68 kg | −25 lb −11.3 kg | −36 lb −16.4 kg | −45 lb −20.4 kg | −53 lb −24 kg |
| 160 lb 72.6 kg | −27 lb −12.3 kg | −37 lb −16.7 kg | −47 lb −21.3 kg | −54 lb −24.5 kg |
| 170 lb 77.1 kg | −28 lb −12.7 kg | −39 lb −17.7 kg | −50 lb −22.7 kg | −57 lb −25.8 kg |
| 180 lb 81.6 kg | −29 lb −13.1 kg | −40 lb −18.2 kg | −51 lb −23.1 kg | −59 lb −26.7 kg |
| 190 lb 86.2 kg | −30 lb −13.6 kg | −42 lb −19 kg | −53 lb −24.1 kg | −61 lb −27.6 kg |
| 200 lb 90.7 kg | −31 lb −14.1 kg | −44 lb −19.9 kg | −54 lb −24.5 kg | −63 lb −28.6 kg |
| 210 lb 95.3 kg | −33 lb −15 kg | −44 lb −19.9 kg | −57 lb −25.9 kg | −65 lb −29.5 kg |
| 220 lb 99.8 kg | −33 lb −14.9 kg | −46 lb −20.9 kg | −58 lb −26.3 kg | −67 lb −30.4 kg |
| 230 lb 104.3 kg | −34 lb −15.4 kg | −48 lb −21.8 kg | −60 lb −27.2 kg | −69 lb −31.3 kg |
| 240 lb 108.9 kg | −35 lb −15.8 kg | −49 lb −22.3 kg | −62 lb −28.1 kg | −72 lb −32.7 kg |
| 250 lb 113.4 kg | −36 lb −16.3 kg | −51 lb −23.1 kg | −63 lb −28.6 kg | −73 lb −33.1 kg |
| 260 lb 117.9 kg | −37 lb −16.8 kg | −52 lb −23.6 kg | −65 lb −29.5 kg | −75 lb −34 kg |
| 270 lb 122.5 kg | −38 lb −17.2 kg | −53 lb −24.1 kg | −67 lb −30.4 kg | −77 lb −35 kg |
| 280 lb 127 kg | −39 lb −17.7 kg | −54 lb −24.5 kg | −69 lb −31.3 kg | −79 lb −35.8 kg |
| 290 lb 131.5 kg | −40 lb −18.2 kg | −56 lb −25.4 kg | −71 lb −32.2 kg | −81 lb −36.8 kg |
| 300 lb 136.1 kg | −41 lb −18.6 kg | −57 lb −25.9 kg | −72 lb −32.7 kg | −83 lb −37.6 kg |
How Women’s Barbell Seal Row and One Arm Dumbbell Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Barbell Seal Row for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 9.5 kg at 100 lb and 16.8 kg at 240 lb.
How to read the table: Every number is the one-arm dumbbell row standard minus the barbell seal row standard. A plus sign means the one-arm dumbbell row standard is higher. A minus sign means the barbell seal row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −10 lb −4.6 kg | −14 lb −6.3 kg | −18 lb −8.2 kg | −21 lb −9.5 kg |
| 110 lb 49.9 kg | −10 lb −4.5 kg | −15 lb −6.8 kg | −20 lb −9 kg | −22 lb −9.9 kg |
| 120 lb 54.4 kg | −10 lb −4.5 kg | −15 lb −6.8 kg | −21 lb −9.5 kg | −24 lb −10.9 kg |
| 130 lb 59 kg | −11 lb −5 kg | −16 lb −7.3 kg | −22 lb −10 kg | −25 lb −11.3 kg |
| 140 lb 63.5 kg | −12 lb −5.5 kg | −17 lb −7.7 kg | −23 lb −10.4 kg | −26 lb −11.8 kg |
| 150 lb 68 kg | −12 lb −5.5 kg | −18 lb −8.2 kg | −24 lb −10.9 kg | −27 lb −12.3 kg |
| 160 lb 72.6 kg | −12 lb −5.5 kg | −19 lb −8.6 kg | −25 lb −11.4 kg | −28 lb −12.7 kg |
| 170 lb 77.1 kg | −13 lb −5.9 kg | −19 lb −8.6 kg | −26 lb −11.7 kg | −29 lb −13.2 kg |
| 180 lb 81.6 kg | −13 lb −5.9 kg | −20 lb −9 kg | −27 lb −12.3 kg | −30 lb −13.6 kg |
| 190 lb 86.2 kg | −14 lb −6.3 kg | −21 lb −9.5 kg | −28 lb −12.7 kg | −32 lb −14.5 kg |
| 200 lb 90.7 kg | −14 lb −6.3 kg | −22 lb −10 kg | −30 lb −13.6 kg | −33 lb −15 kg |
| 210 lb 95.3 kg | −15 lb −6.8 kg | −22 lb −10 kg | −30 lb −13.6 kg | −34 lb −15.4 kg |
| 220 lb 99.8 kg | −16 lb −7.2 kg | −23 lb −10.4 kg | −31 lb −14.1 kg | −34 lb −15.4 kg |
| 230 lb 104.3 kg | −16 lb −7.2 kg | −24 lb −10.8 kg | −32 lb −14.5 kg | −36 lb −16.3 kg |
| 240 lb 108.9 kg | −17 lb −7.7 kg | −24 lb −10.9 kg | −33 lb −15 kg | −37 lb −16.8 kg |
Barbell Seal Row and One Arm Dumbbell Row Exercises Used by This Calculator
Compare like-for-like attempts by keeping the barbell seal row and one-arm dumbbell row setup consistent with their individual rules. Use strict, repeatable Barbell Seal Row and One Arm Dumbbell Row tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.
Use a strict, repeatable Barbell Seal Row
Follow the individual Barbell Seal Row calculator’s exercise-specific setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Use one dumbbell, one arm at a time
Enter the weight of the single dumbbell, not a doubled or combined load. Enter total valid reps across both arms combined using the same load and movement standard on each side. Keep the support or hinge fixed and use a controlled full range without twisting, hip pop, curl-only motion, or shortened reps.
Enter one recent Barbell Seal Row result and one recent One Arm Dumbbell Row result
Use the correct input for each exercise: External load and a whole number from 1 to 12 reps for Barbell Seal Row and Weight of the one dumbbell and a whole number from 1 to 12 reps for One Arm Dumbbell Row.
Related Tools
- Barbell Seal Row — View the individual Barbell Seal Row standards and next strength-level target.
- One Arm Dumbbell Row — View the individual One Arm Dumbbell Row standards and next strength-level target.
- Barbell Bench Pull — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Chest Supported Dumbbell Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Bent-Over Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Pendlay Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.