Barbell Bent-Over Row vs Dumbbell Bent-Over Row Strength Standards
Compare your bent-over row and dumbbell bent-over row against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: weight per dumbbell and 1–12 strict reps. Pounds or kilograms. For the first exercise, bar is pulled to the lower ribs or upper abdomen each rep. For the second exercise, performed in a bent-over hinge position with torso angled forward. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Bent Over Row vs Dumbbell Bent Over Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell bent-over row and dumbbell bent-over row to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Bent-Over Row / Dumbbell Bent-Over Row, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Bent-Over Row vs Dumbbell Bent-Over Row Standards
How to read the table: The first number is Bent-Over Row; the second is Dumbbell Bent-Over 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 | 91 / 77 lb 41.3 / 34.9 kg | 119 / 98 lb 54 / 44.5 kg | 160 / 140 lb 72.6 / 63.5 kg | 203 / 175 lb 92.1 / 79.4 kg |
| 130 lb 59 kg | 96 / 82 lb 43.5 / 37.2 kg | 126 / 103 lb 57.2 / 46.7 kg | 169 / 148 lb 76.7 / 67.1 kg | 214 / 185 lb 97.1 / 83.9 kg |
| 140 lb 63.5 kg | 101 / 86 lb 45.8 / 39 kg | 132 / 109 lb 59.9 / 49.4 kg | 178 / 155 lb 80.7 / 70.3 kg | 225 / 194 lb 102.1 / 88 kg |
| 150 lb 68 kg | 106 / 90 lb 48.1 / 40.8 kg | 138 / 114 lb 62.6 / 51.7 kg | 186 / 162 lb 84.4 / 73.5 kg | 236 / 203 lb 107 / 92.1 kg |
| 160 lb 72.6 kg | 111 / 94 lb 50.3 / 42.6 kg | 144 / 119 lb 65.3 / 54 kg | 194 / 169 lb 88 / 76.7 kg | 246 / 212 lb 111.6 / 96.2 kg |
| 170 lb 77.1 kg | 115 / 97 lb 52.2 / 44 kg | 150 / 123 lb 68 / 55.8 kg | 202 / 176 lb 91.6 / 79.8 kg | 256 / 221 lb 116.1 / 100.2 kg |
| 180 lb 81.6 kg | 120 / 101 lb 54.4 / 45.8 kg | 156 / 128 lb 70.8 / 58.1 kg | 210 / 183 lb 95.3 / 83 kg | 266 / 230 lb 120.7 / 104.3 kg |
| 190 lb 86.2 kg | 124 / 105 lb 56.2 / 47.6 kg | 162 / 133 lb 73.5 / 60.3 kg | 218 / 190 lb 98.9 / 86.2 kg | 276 / 238 lb 125.2 / 108 kg |
| 200 lb 90.7 kg | 128 / 109 lb 58.1 / 49.4 kg | 168 / 138 lb 76.2 / 62.6 kg | 226 / 197 lb 102.5 / 89.4 kg | 286 / 246 lb 129.7 / 111.6 kg |
| 210 lb 95.3 kg | 133 / 112 lb 60.3 / 50.8 kg | 173 / 142 lb 78.5 / 64.4 kg | 233 / 203 lb 105.7 / 92.1 kg | 295 / 254 lb 133.8 / 115.2 kg |
| 220 lb 99.8 kg | 137 / 116 lb 62.1 / 52.6 kg | 179 / 147 lb 81.2 / 66.7 kg | 240 / 210 lb 108.9 / 95.3 kg | 304 / 262 lb 137.9 / 118.8 kg |
| 230 lb 104.3 kg | 141 / 119 lb 64 / 54 kg | 184 / 151 lb 83.5 / 68.5 kg | 248 / 216 lb 112.5 / 98 kg | 313 / 270 lb 142 / 122.5 kg |
| 240 lb 108.9 kg | 145 / 123 lb 65.8 / 55.8 kg | 189 / 155 lb 85.7 / 70.3 kg | 255 / 222 lb 115.7 / 100.7 kg | 323 / 278 lb 146.5 / 126.1 kg |
| 250 lb 113.4 kg | 149 / 126 lb 67.6 / 57.2 kg | 195 / 160 lb 88.5 / 72.6 kg | 262 / 228 lb 118.8 / 103.4 kg | 331 / 286 lb 150.1 / 129.7 kg |
| 260 lb 117.9 kg | 153 / 129 lb 69.4 / 58.5 kg | 200 / 164 lb 90.7 / 74.4 kg | 269 / 234 lb 122 / 106.1 kg | 340 / 293 lb 154.2 / 132.9 kg |
| 270 lb 122.5 kg | 157 / 133 lb 71.2 / 60.3 kg | 205 / 168 lb 93 / 76.2 kg | 276 / 240 lb 125.2 / 108.9 kg | 349 / 301 lb 158.3 / 136.5 kg |
| 280 lb 127 kg | 161 / 136 lb 73 / 61.7 kg | 210 / 172 lb 95.3 / 78 kg | 282 / 246 lb 127.9 / 111.6 kg | 357 / 308 lb 161.9 / 139.7 kg |
| 290 lb 131.5 kg | 164 / 139 lb 74.4 / 63 kg | 215 / 176 lb 97.5 / 79.8 kg | 289 / 252 lb 131.1 / 114.3 kg | 366 / 316 lb 166 / 143.3 kg |
| 300 lb 136.1 kg | 168 / 142 lb 76.2 / 64.4 kg | 220 / 180 lb 99.8 / 81.6 kg | 296 / 258 lb 134.3 / 117 kg | 374 / 323 lb 169.6 / 146.5 kg |
Women’s Bent-Over Row vs Dumbbell Bent-Over Row Standards
How to read the table: The first number is Bent-Over Row; the second is Dumbbell Bent-Over 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 | 63 / 52 lb 28.6 / 23.6 kg | 86 / 75 lb 39 / 34 kg | 114 / 98 lb 51.7 / 44.5 kg | 143 / 121 lb 64.9 / 54.9 kg |
| 110 lb 49.9 kg | 67 / 55 lb 30.4 / 24.9 kg | 92 / 80 lb 41.7 / 36.3 kg | 122 / 104 lb 55.3 / 47.2 kg | 153 / 128 lb 69.4 / 58.1 kg |
| 120 lb 54.4 kg | 72 / 59 lb 32.7 / 26.8 kg | 97 / 84 lb 44 / 38.1 kg | 129 / 110 lb 58.5 / 49.9 kg | 162 / 136 lb 73.5 / 61.7 kg |
| 130 lb 59 kg | 75 / 62 lb 34 / 28.1 kg | 103 / 89 lb 46.7 / 40.4 kg | 136 / 116 lb 61.7 / 52.6 kg | 171 / 144 lb 77.6 / 65.3 kg |
| 140 lb 63.5 kg | 79 / 65 lb 35.8 / 29.5 kg | 108 / 94 lb 49 / 42.6 kg | 143 / 122 lb 64.9 / 55.3 kg | 180 / 151 lb 81.6 / 68.5 kg |
| 150 lb 68 kg | 83 / 68 lb 37.6 / 30.8 kg | 113 / 98 lb 51.3 / 44.5 kg | 150 / 128 lb 68 / 58.1 kg | 188 / 158 lb 85.3 / 71.7 kg |
| 160 lb 72.6 kg | 87 / 71 lb 39.5 / 32.2 kg | 118 / 102 lb 53.5 / 46.3 kg | 157 / 134 lb 71.2 / 60.8 kg | 196 / 165 lb 88.9 / 74.8 kg |
| 170 lb 77.1 kg | 90 / 74 lb 40.8 / 33.6 kg | 123 / 107 lb 55.8 / 48.5 kg | 163 / 139 lb 73.9 / 63 kg | 204 / 172 lb 92.5 / 78 kg |
| 180 lb 81.6 kg | 94 / 77 lb 42.6 / 34.9 kg | 128 / 111 lb 58.1 / 50.3 kg | 169 / 145 lb 76.7 / 65.8 kg | 212 / 178 lb 96.2 / 80.7 kg |
| 190 lb 86.2 kg | 97 / 80 lb 44 / 36.3 kg | 132 / 115 lb 59.9 / 52.2 kg | 176 / 150 lb 79.8 / 68 kg | 220 / 185 lb 99.8 / 83.9 kg |
| 200 lb 90.7 kg | 101 / 82 lb 45.8 / 37.2 kg | 137 / 119 lb 62.1 / 54 kg | 182 / 155 lb 82.6 / 70.3 kg | 228 / 191 lb 103.4 / 86.6 kg |
| 210 lb 95.3 kg | 104 / 85 lb 47.2 / 38.6 kg | 141 / 123 lb 64 / 55.8 kg | 188 / 160 lb 85.3 / 72.6 kg | 235 / 198 lb 106.6 / 89.8 kg |
| 220 lb 99.8 kg | 107 / 88 lb 48.5 / 39.9 kg | 146 / 127 lb 66.2 / 57.6 kg | 194 / 165 lb 88 / 74.8 kg | 243 / 204 lb 110.2 / 92.5 kg |
| 230 lb 104.3 kg | 110 / 90 lb 49.9 / 40.8 kg | 150 / 130 lb 68 / 59 kg | 199 / 170 lb 90.3 / 77.1 kg | 250 / 210 lb 113.4 / 95.3 kg |
| 240 lb 108.9 kg | 114 / 93 lb 51.7 / 42.2 kg | 155 / 134 lb 70.3 / 60.8 kg | 205 / 175 lb 93 / 79.4 kg | 257 / 216 lb 116.6 / 98 kg |
How Your Bent Over Row vs Dumbbell Bent Over Row Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Bent-Over Row and Dumbbell Bent-Over Row sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the barbell bent-over row strength level
The barbell bent-over row rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to row more without pound-for-pound scaling.
3. Find the dumbbell bent-over row strength level
For dumbbell bent-over 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
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.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 bent-over row | Use total-barbell estimated max and adjust targets with the two-thirds rule. |
| Rate the dumbbell bent-over row | Use two-dumbbell load and adjust targets to exact bodyweight with the two-thirds rule. |
| 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 Bent Over Row and Dumbbell Bent Over 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 dumbbell bent-over row standard is higher; below zero means the barbell bent-over 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.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 12.7 kg at 120 lb and 23.1 kg at 300 lb.
How to read the table: Every number is the dumbbell bent-over row standard minus the barbell bent-over row standard. A plus sign means the dumbbell bent-over row standard is higher. A minus sign means the barbell bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −14 lb −6.4 kg | −21 lb −9.5 kg | −20 lb −9.1 kg | −28 lb −12.7 kg |
| 130 lb 59 kg | −14 lb −6.3 kg | −23 lb −10.5 kg | −21 lb −9.6 kg | −29 lb −13.2 kg |
| 140 lb 63.5 kg | −15 lb −6.8 kg | −23 lb −10.5 kg | −23 lb −10.4 kg | −31 lb −14.1 kg |
| 150 lb 68 kg | −16 lb −7.3 kg | −24 lb −10.9 kg | −24 lb −10.9 kg | −33 lb −14.9 kg |
| 160 lb 72.6 kg | −17 lb −7.7 kg | −25 lb −11.3 kg | −25 lb −11.3 kg | −34 lb −15.4 kg |
| 170 lb 77.1 kg | −18 lb −8.2 kg | −27 lb −12.2 kg | −26 lb −11.8 kg | −35 lb −15.9 kg |
| 180 lb 81.6 kg | −19 lb −8.6 kg | −28 lb −12.7 kg | −27 lb −12.3 kg | −36 lb −16.4 kg |
| 190 lb 86.2 kg | −19 lb −8.6 kg | −29 lb −13.2 kg | −28 lb −12.7 kg | −38 lb −17.2 kg |
| 200 lb 90.7 kg | −19 lb −8.7 kg | −30 lb −13.6 kg | −29 lb −13.1 kg | −40 lb −18.1 kg |
| 210 lb 95.3 kg | −21 lb −9.5 kg | −31 lb −14.1 kg | −30 lb −13.6 kg | −41 lb −18.6 kg |
| 220 lb 99.8 kg | −21 lb −9.5 kg | −32 lb −14.5 kg | −30 lb −13.6 kg | −42 lb −19.1 kg |
| 230 lb 104.3 kg | −22 lb −10 kg | −33 lb −15 kg | −32 lb −14.5 kg | −43 lb −19.5 kg |
| 240 lb 108.9 kg | −22 lb −10 kg | −34 lb −15.4 kg | −33 lb −15 kg | −45 lb −20.4 kg |
| 250 lb 113.4 kg | −23 lb −10.4 kg | −35 lb −15.9 kg | −34 lb −15.4 kg | −45 lb −20.4 kg |
| 260 lb 117.9 kg | −24 lb −10.9 kg | −36 lb −16.3 kg | −35 lb −15.9 kg | −47 lb −21.3 kg |
| 270 lb 122.5 kg | −24 lb −10.9 kg | −37 lb −16.8 kg | −36 lb −16.3 kg | −48 lb −21.8 kg |
| 280 lb 127 kg | −25 lb −11.3 kg | −38 lb −17.3 kg | −36 lb −16.3 kg | −49 lb −22.2 kg |
| 290 lb 131.5 kg | −25 lb −11.4 kg | −39 lb −17.7 kg | −37 lb −16.8 kg | −50 lb −22.7 kg |
| 300 lb 136.1 kg | −26 lb −11.8 kg | −40 lb −18.2 kg | −38 lb −17.3 kg | −51 lb −23.1 kg |
How Women’s Bent Over Row and Dumbbell Bent Over Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
10 → 18.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell bent-over row standard minus the barbell bent-over row standard. A plus sign means the dumbbell bent-over row standard is higher. A minus sign means the barbell bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −11 lb −5 kg | −11 lb −5 kg | −16 lb −7.2 kg | −22 lb −10 kg |
| 110 lb 49.9 kg | −12 lb −5.5 kg | −12 lb −5.4 kg | −18 lb −8.1 kg | −25 lb −11.3 kg |
| 120 lb 54.4 kg | −13 lb −5.9 kg | −13 lb −5.9 kg | −19 lb −8.6 kg | −26 lb −11.8 kg |
| 130 lb 59 kg | −13 lb −5.9 kg | −14 lb −6.3 kg | −20 lb −9.1 kg | −27 lb −12.3 kg |
| 140 lb 63.5 kg | −14 lb −6.3 kg | −14 lb −6.4 kg | −21 lb −9.6 kg | −29 lb −13.1 kg |
| 150 lb 68 kg | −15 lb −6.8 kg | −15 lb −6.8 kg | −22 lb −9.9 kg | −30 lb −13.6 kg |
| 160 lb 72.6 kg | −16 lb −7.3 kg | −16 lb −7.2 kg | −23 lb −10.4 kg | −31 lb −14.1 kg |
| 170 lb 77.1 kg | −16 lb −7.2 kg | −16 lb −7.3 kg | −24 lb −10.9 kg | −32 lb −14.5 kg |
| 180 lb 81.6 kg | −17 lb −7.7 kg | −17 lb −7.8 kg | −24 lb −10.9 kg | −34 lb −15.5 kg |
| 190 lb 86.2 kg | −17 lb −7.7 kg | −17 lb −7.7 kg | −26 lb −11.8 kg | −35 lb −15.9 kg |
| 200 lb 90.7 kg | −19 lb −8.6 kg | −18 lb −8.1 kg | −27 lb −12.3 kg | −37 lb −16.8 kg |
| 210 lb 95.3 kg | −19 lb −8.6 kg | −18 lb −8.2 kg | −28 lb −12.7 kg | −37 lb −16.8 kg |
| 220 lb 99.8 kg | −19 lb −8.6 kg | −19 lb −8.6 kg | −29 lb −13.2 kg | −39 lb −17.7 kg |
| 230 lb 104.3 kg | −20 lb −9.1 kg | −20 lb −9 kg | −29 lb −13.2 kg | −40 lb −18.1 kg |
| 240 lb 108.9 kg | −21 lb −9.5 kg | −21 lb −9.5 kg | −30 lb −13.6 kg | −41 lb −18.6 kg |
Bent Over Row and Dumbbell Bent Over Row Exercises Used by This Calculator
Compare like-for-like attempts by keeping the barbell bent-over row and dumbbell bent-over row setup consistent with their individual rules. Use strict, repeatable Bent-Over Row and Dumbbell Bent-Over Row tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the Barbell Bent-Over Row setup and load convention
Barbell starts from a dead hang below the shoulders. Torso is hinged forward and remains roughly near-parallel to the floor. Knees are slightly bent, hips are hinged, and the spine stays neutral. Bar is pulled to the lower ribs or upper abdomen each rep. Arms extend fully at the bottom of each rep. No torso heaving, hip snap, or body English. Consistent torso angle and bar path are required across tests. No Pendlay rows, Yates rows, cheat rows, T-bar rows, Smith machine rows, machine rows, partial range variants, or equipped lifting standards. Estimated 1RM is calculated from the entered load and reps.
Use the Dumbbell Bent-Over Row setup and load convention
Weight entered is weight per dumbbell and must be consistent across tests. Performed in a bent-over hinge position with torso angled forward. Dumbbells are held with arms extended below the shoulders at the bottom. Hips are hinged back with a neutral spine and slight knee bend throughout the set. Both dumbbells are pulled toward the torso (lower ribs or waist) on each repetition. Elbows travel backward with controlled movement and no jerking. Each rep finishes with dumbbells returning to full arm extension. Both arms move simultaneously (bilateral movement). Each repetition must be performed with consistent technique and range of motion across tests. Raw lifting only. Allowed equipment: matched dumbbells, optional lifting straps, optional belt. Disallowed variations: barbell bent-over row, single-arm dumbbell row, chest-supported row, machine row variations, partial reps or inconsistent range of motion, and excessive torso movement or jerking. Estimated 1RM is calculated from bilateral load (weight per dumbbell × 2) and entered reps for this dumbbell bent-over row.
Enter one recent Bent Over Row result and one recent Dumbbell Bent Over Row result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Dumbbell Bent-Over Row — View the individual Dumbbell Bent-Over Row standards and next strength-level target.
- Axle Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Bench Pull — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Rear Delt Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Reverse Grip Bent Over Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.