Meadows Row vs One Arm Dumbbell Row Strength Standards
Compare your meadows row and one-arm dumbbell row against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Use each exercise's canonical input: External load and a whole number from 1 to 12 reps for Meadows Row and Weight of the one dumbbell and a whole number from 1 to 12 reps for One Arm Dumbbell Row. Testing: a strict, repeatable meadows row test using the canonical setup, range, and finish rules; a strict one-arm dumbbell row using the same dumbbell load on both arms and total valid reps across both arms combined. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Meadows Row vs One Arm Dumbbell Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the meadows row and one-arm dumbbell row to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your meadows row and one-arm dumbbell row.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Meadows Row / One Arm Dumbbell Row, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Meadows Row vs One Arm Dumbbell Row Standards
How to read the table: The first number is Meadows 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 | 50 / 48 lb 22.7 / 21.8 kg | 76 / 70 lb 34.5 / 31.8 kg | 106 / 98 lb 48.1 / 44.5 kg | 137 / 129 lb 62.1 / 58.5 kg |
| 130 lb 59 kg | 53 / 50 lb 24 / 22.7 kg | 80 / 74 lb 36.3 / 33.6 kg | 112 / 103 lb 50.8 / 46.7 kg | 144 / 136 lb 65.3 / 61.7 kg |
| 140 lb 63.5 kg | 55 / 53 lb 24.9 / 24 kg | 84 / 78 lb 38.1 / 35.4 kg | 117 / 109 lb 53.1 / 49.4 kg | 152 / 143 lb 68.9 / 64.9 kg |
| 150 lb 68 kg | 58 / 56 lb 26.3 / 25.4 kg | 88 / 81 lb 39.9 / 36.7 kg | 123 / 114 lb 55.8 / 51.7 kg | 159 / 149 lb 72.1 / 67.6 kg |
| 160 lb 72.6 kg | 61 / 58 lb 27.7 / 26.3 kg | 92 / 85 lb 41.7 / 38.6 kg | 128 / 119 lb 58.1 / 54 kg | 166 / 156 lb 75.3 / 70.8 kg |
| 170 lb 77.1 kg | 63 / 60 lb 28.6 / 27.2 kg | 96 / 88 lb 43.5 / 39.9 kg | 134 / 123 lb 60.8 / 55.8 kg | 173 / 162 lb 78.5 / 73.5 kg |
| 180 lb 81.6 kg | 66 / 63 lb 29.9 / 28.6 kg | 99 / 92 lb 44.9 / 41.7 kg | 139 / 128 lb 63 / 58.1 kg | 179 / 169 lb 81.2 / 76.7 kg |
| 190 lb 86.2 kg | 68 / 65 lb 30.8 / 29.5 kg | 103 / 95 lb 46.7 / 43.1 kg | 144 / 133 lb 65.3 / 60.3 kg | 186 / 175 lb 84.4 / 79.4 kg |
| 200 lb 90.7 kg | 70 / 67 lb 31.8 / 30.4 kg | 107 / 98 lb 48.5 / 44.5 kg | 149 / 138 lb 67.6 / 62.6 kg | 192 / 181 lb 87.1 / 82.1 kg |
| 210 lb 95.3 kg | 73 / 69 lb 33.1 / 31.3 kg | 110 / 102 lb 49.9 / 46.3 kg | 154 / 142 lb 69.9 / 64.4 kg | 199 / 187 lb 90.3 / 84.8 kg |
| 220 lb 99.8 kg | 75 / 72 lb 34 / 32.7 kg | 114 / 105 lb 51.7 / 47.6 kg | 159 / 147 lb 72.1 / 66.7 kg | 205 / 193 lb 93 / 87.5 kg |
| 230 lb 104.3 kg | 77 / 74 lb 34.9 / 33.6 kg | 117 / 108 lb 53.1 / 49 kg | 164 / 151 lb 74.4 / 68.5 kg | 211 / 199 lb 95.7 / 90.3 kg |
| 240 lb 108.9 kg | 79 / 76 lb 35.8 / 34.5 kg | 120 / 111 lb 54.4 / 50.3 kg | 168 / 155 lb 76.2 / 70.3 kg | 217 / 204 lb 98.4 / 92.5 kg |
| 250 lb 113.4 kg | 82 / 78 lb 37.2 / 35.4 kg | 124 / 114 lb 56.2 / 51.7 kg | 173 / 160 lb 78.5 / 72.6 kg | 223 / 210 lb 101.2 / 95.3 kg |
| 260 lb 117.9 kg | 84 / 80 lb 38.1 / 36.3 kg | 127 / 117 lb 57.6 / 53.1 kg | 177 / 164 lb 80.3 / 74.4 kg | 229 / 216 lb 103.9 / 98 kg |
| 270 lb 122.5 kg | 86 / 82 lb 39 / 37.2 kg | 130 / 120 lb 59 / 54.4 kg | 182 / 168 lb 82.6 / 76.2 kg | 235 / 221 lb 106.6 / 100.2 kg |
| 280 lb 127 kg | 88 / 84 lb 39.9 / 38.1 kg | 133 / 123 lb 60.3 / 55.8 kg | 186 / 172 lb 84.4 / 78 kg | 241 / 227 lb 109.3 / 103 kg |
| 290 lb 131.5 kg | 90 / 86 lb 40.8 / 39 kg | 137 / 126 lb 62.1 / 57.2 kg | 191 / 176 lb 86.6 / 79.8 kg | 247 / 232 lb 112 / 105.2 kg |
| 300 lb 136.1 kg | 92 / 88 lb 41.7 / 39.9 kg | 140 / 129 lb 63.5 / 58.5 kg | 195 / 180 lb 88.5 / 81.6 kg | 252 / 237 lb 114.3 / 107.5 kg |
Women’s Meadows Row vs One Arm Dumbbell Row Standards
How to read the table: The first number is Meadows 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 | 29 / 27 lb 13.2 / 12.2 kg | 43 / 41 lb 19.5 / 18.6 kg | 63 / 60 lb 28.6 / 27.2 kg | 84 / 80 lb 38.1 / 36.3 kg |
| 110 lb 49.9 kg | 31 / 29 lb 14.1 / 13.2 kg | 46 / 44 lb 20.9 / 20 kg | 67 / 63 lb 30.4 / 28.6 kg | 89 / 85 lb 40.4 / 38.6 kg |
| 120 lb 54.4 kg | 33 / 31 lb 15 / 14.1 kg | 49 / 47 lb 22.2 / 21.3 kg | 72 / 67 lb 32.7 / 30.4 kg | 95 / 90 lb 43.1 / 40.8 kg |
| 130 lb 59 kg | 35 / 33 lb 15.9 / 15 kg | 52 / 49 lb 23.6 / 22.2 kg | 75 / 71 lb 34 / 32.2 kg | 100 / 95 lb 45.4 / 43.1 kg |
| 140 lb 63.5 kg | 36 / 34 lb 16.3 / 15.4 kg | 54 / 52 lb 24.5 / 23.6 kg | 79 / 74 lb 35.8 / 33.6 kg | 105 / 100 lb 47.6 / 45.4 kg |
| 150 lb 68 kg | 38 / 36 lb 17.2 / 16.3 kg | 57 / 54 lb 25.9 / 24.5 kg | 83 / 78 lb 37.6 / 35.4 kg | 110 / 105 lb 49.9 / 47.6 kg |
| 160 lb 72.6 kg | 40 / 38 lb 18.1 / 17.2 kg | 60 / 56 lb 27.2 / 25.4 kg | 87 / 81 lb 39.5 / 36.7 kg | 115 / 110 lb 52.2 / 49.9 kg |
| 170 lb 77.1 kg | 41 / 39 lb 18.6 / 17.7 kg | 62 / 59 lb 28.1 / 26.8 kg | 90 / 85 lb 40.8 / 38.6 kg | 120 / 114 lb 54.4 / 51.7 kg |
| 180 lb 81.6 kg | 43 / 41 lb 19.5 / 18.6 kg | 64 / 61 lb 29 / 27.7 kg | 94 / 88 lb 42.6 / 39.9 kg | 124 / 119 lb 56.2 / 54 kg |
| 190 lb 86.2 kg | 44 / 42 lb 20 / 19.1 kg | 67 / 63 lb 30.4 / 28.6 kg | 97 / 91 lb 44 / 41.3 kg | 129 / 123 lb 58.5 / 55.8 kg |
| 200 lb 90.7 kg | 46 / 44 lb 20.9 / 20 kg | 69 / 65 lb 31.3 / 29.5 kg | 101 / 94 lb 45.8 / 42.6 kg | 133 / 127 lb 60.3 / 57.6 kg |
| 210 lb 95.3 kg | 48 / 45 lb 21.8 / 20.4 kg | 71 / 68 lb 32.2 / 30.8 kg | 104 / 98 lb 47.2 / 44.5 kg | 138 / 131 lb 62.6 / 59.4 kg |
| 220 lb 99.8 kg | 49 / 46 lb 22.2 / 20.9 kg | 74 / 70 lb 33.6 / 31.8 kg | 107 / 101 lb 48.5 / 45.8 kg | 142 / 136 lb 64.4 / 61.7 kg |
| 230 lb 104.3 kg | 51 / 48 lb 23.1 / 21.8 kg | 76 / 72 lb 34.5 / 32.7 kg | 110 / 104 lb 49.9 / 47.2 kg | 146 / 140 lb 66.2 / 63.5 kg |
| 240 lb 108.9 kg | 52 / 49 lb 23.6 / 22.2 kg | 78 / 74 lb 35.4 / 33.6 kg | 114 / 107 lb 51.7 / 48.5 kg | 150 / 144 lb 68 / 65.3 kg |
How Your Meadows Row vs One Arm Dumbbell Row Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the meadows row strength level
The standards use the sex-specific targets from the individual Meadows Row tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: 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 your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to row more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 meadows row | Adjust meadows 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. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Meadows 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 meadows 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 meadows row and one-arm dumbbell row standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 220 lb, 230 lb, and 240 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
3.6 → 6.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the one-arm dumbbell row standard minus the meadows row standard. A plus sign means the one-arm dumbbell row standard is higher. A minus sign means the meadows row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −2 lb −0.9 kg | −6 lb −2.7 kg | −8 lb −3.6 kg | −8 lb −3.6 kg |
| 130 lb 59 kg | −3 lb −1.3 kg | −6 lb −2.7 kg | −9 lb −4.1 kg | −8 lb −3.6 kg |
| 140 lb 63.5 kg | −2 lb −0.9 kg | −6 lb −2.7 kg | −8 lb −3.7 kg | −9 lb −4 kg |
| 150 lb 68 kg | −2 lb −0.9 kg | −7 lb −3.2 kg | −9 lb −4.1 kg | −10 lb −4.5 kg |
| 160 lb 72.6 kg | −3 lb −1.4 kg | −7 lb −3.1 kg | −9 lb −4.1 kg | −10 lb −4.5 kg |
| 170 lb 77.1 kg | −3 lb −1.4 kg | −8 lb −3.6 kg | −11 lb −5 kg | −11 lb −5 kg |
| 180 lb 81.6 kg | −3 lb −1.3 kg | −7 lb −3.2 kg | −11 lb −4.9 kg | −10 lb −4.5 kg |
| 190 lb 86.2 kg | −3 lb −1.3 kg | −8 lb −3.6 kg | −11 lb −5 kg | −11 lb −5 kg |
| 200 lb 90.7 kg | −3 lb −1.4 kg | −9 lb −4 kg | −11 lb −5 kg | −11 lb −5 kg |
| 210 lb 95.3 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −12 lb −5.5 kg | −12 lb −5.5 kg |
| 220 lb 99.8 kg | −3 lb −1.3 kg | −9 lb −4.1 kg | −12 lb −5.4 kg | −12 lb −5.5 kg |
| 230 lb 104.3 kg | −3 lb −1.3 kg | −9 lb −4.1 kg | −13 lb −5.9 kg | −12 lb −5.4 kg |
| 240 lb 108.9 kg | −3 lb −1.3 kg | −9 lb −4.1 kg | −13 lb −5.9 kg | −13 lb −5.9 kg |
| 250 lb 113.4 kg | −4 lb −1.8 kg | −10 lb −4.5 kg | −13 lb −5.9 kg | −13 lb −5.9 kg |
| 260 lb 117.9 kg | −4 lb −1.8 kg | −10 lb −4.5 kg | −13 lb −5.9 kg | −13 lb −5.9 kg |
| 270 lb 122.5 kg | −4 lb −1.8 kg | −10 lb −4.6 kg | −14 lb −6.4 kg | −14 lb −6.4 kg |
| 280 lb 127 kg | −4 lb −1.8 kg | −10 lb −4.5 kg | −14 lb −6.4 kg | −14 lb −6.3 kg |
| 290 lb 131.5 kg | −4 lb −1.8 kg | −11 lb −4.9 kg | −15 lb −6.8 kg | −15 lb −6.8 kg |
| 300 lb 136.1 kg | −4 lb −1.8 kg | −11 lb −5 kg | −15 lb −6.9 kg | −15 lb −6.8 kg |
How Women’s Meadows Row and One Arm Dumbbell Row Standards Differ
What the women’s data shows:
The meadows row and one-arm dumbbell row standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
1.8 → 2.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the one-arm dumbbell row standard minus the meadows row standard. A plus sign means the one-arm dumbbell row standard is higher. A minus sign means the meadows row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −2 lb −1 kg | −2 lb −0.9 kg | −3 lb −1.4 kg | −4 lb −1.8 kg |
| 110 lb 49.9 kg | −2 lb −0.9 kg | −2 lb −0.9 kg | −4 lb −1.8 kg | −4 lb −1.8 kg |
| 120 lb 54.4 kg | −2 lb −0.9 kg | −2 lb −0.9 kg | −5 lb −2.3 kg | −5 lb −2.3 kg |
| 130 lb 59 kg | −2 lb −0.9 kg | −3 lb −1.4 kg | −4 lb −1.8 kg | −5 lb −2.3 kg |
| 140 lb 63.5 kg | −2 lb −0.9 kg | −2 lb −0.9 kg | −5 lb −2.2 kg | −5 lb −2.2 kg |
| 150 lb 68 kg | −2 lb −0.9 kg | −3 lb −1.4 kg | −5 lb −2.2 kg | −5 lb −2.3 kg |
| 160 lb 72.6 kg | −2 lb −0.9 kg | −4 lb −1.8 kg | −6 lb −2.8 kg | −5 lb −2.3 kg |
| 170 lb 77.1 kg | −2 lb −0.9 kg | −3 lb −1.3 kg | −5 lb −2.2 kg | −6 lb −2.7 kg |
| 180 lb 81.6 kg | −2 lb −0.9 kg | −3 lb −1.3 kg | −6 lb −2.7 kg | −5 lb −2.2 kg |
| 190 lb 86.2 kg | −2 lb −0.9 kg | −4 lb −1.8 kg | −6 lb −2.7 kg | −6 lb −2.7 kg |
| 200 lb 90.7 kg | −2 lb −0.9 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | −6 lb −2.7 kg |
| 210 lb 95.3 kg | −3 lb −1.4 kg | −3 lb −1.4 kg | −6 lb −2.7 kg | −7 lb −3.2 kg |
| 220 lb 99.8 kg | −3 lb −1.3 kg | −4 lb −1.8 kg | −6 lb −2.7 kg | −6 lb −2.7 kg |
| 230 lb 104.3 kg | −3 lb −1.3 kg | −4 lb −1.8 kg | −6 lb −2.7 kg | −6 lb −2.7 kg |
| 240 lb 108.9 kg | −3 lb −1.4 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | −6 lb −2.7 kg |
Meadows Row and One Arm Dumbbell Row Exercises Used by This Calculator
This calculator uses a strict meadows row and a strict one-arm dumbbell row. Use strict canonical Meadows Row and One Arm Dumbbell Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Meadows Row
Follow the individual Meadows Row calculator’s canonical 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 Meadows Row result and one recent One Arm Dumbbell Row result
Use each exercise’s canonical input: External load and a whole number from 1 to 12 reps for Meadows Row and Weight of the one dumbbell and a whole number from 1 to 12 reps for One Arm Dumbbell Row.
Related Tools
- Meadows Row — View the individual Meadows Row standards and next strength-level target.
- One Arm Dumbbell Row — View the individual One Arm Dumbbell Row standards and next strength-level target.
- One Arm Bent Over Kettlebell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Landmine Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chest Supported Dumbbell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Seated Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.