Barbell Bent-Over Row vs One Arm Dumbbell Row Strength Standards
Compare your bent-over row and one-arm dumbbell row against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: weight of the one 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, 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.
Bent Over Row vs One Arm Dumbbell Row Strength Standards by Bodyweight
The paired standards below show what the barbell bent-over 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 Bent-Over Row / One Arm Dumbbell Row in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Bent-Over Row vs One Arm Dumbbell Row Standards
How to read the table: The first number is Bent-Over 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 | 91 / 48 lb 41.3 / 21.8 kg | 119 / 70 lb 54 / 31.8 kg | 160 / 98 lb 72.6 / 44.5 kg | 203 / 129 lb 92.1 / 58.5 kg |
| 130 lb 59 kg | 96 / 50 lb 43.5 / 22.7 kg | 126 / 74 lb 57.2 / 33.6 kg | 169 / 103 lb 76.7 / 46.7 kg | 214 / 136 lb 97.1 / 61.7 kg |
| 140 lb 63.5 kg | 101 / 53 lb 45.8 / 24 kg | 132 / 78 lb 59.9 / 35.4 kg | 178 / 109 lb 80.7 / 49.4 kg | 225 / 143 lb 102.1 / 64.9 kg |
| 150 lb 68 kg | 106 / 56 lb 48.1 / 25.4 kg | 138 / 81 lb 62.6 / 36.7 kg | 186 / 114 lb 84.4 / 51.7 kg | 236 / 149 lb 107 / 67.6 kg |
| 160 lb 72.6 kg | 111 / 58 lb 50.3 / 26.3 kg | 144 / 85 lb 65.3 / 38.6 kg | 194 / 119 lb 88 / 54 kg | 246 / 156 lb 111.6 / 70.8 kg |
| 170 lb 77.1 kg | 115 / 60 lb 52.2 / 27.2 kg | 150 / 88 lb 68 / 39.9 kg | 202 / 123 lb 91.6 / 55.8 kg | 256 / 162 lb 116.1 / 73.5 kg |
| 180 lb 81.6 kg | 120 / 63 lb 54.4 / 28.6 kg | 156 / 92 lb 70.8 / 41.7 kg | 210 / 128 lb 95.3 / 58.1 kg | 266 / 169 lb 120.7 / 76.7 kg |
| 190 lb 86.2 kg | 124 / 65 lb 56.2 / 29.5 kg | 162 / 95 lb 73.5 / 43.1 kg | 218 / 133 lb 98.9 / 60.3 kg | 276 / 175 lb 125.2 / 79.4 kg |
| 200 lb 90.7 kg | 128 / 67 lb 58.1 / 30.4 kg | 168 / 98 lb 76.2 / 44.5 kg | 226 / 138 lb 102.5 / 62.6 kg | 286 / 181 lb 129.7 / 82.1 kg |
| 210 lb 95.3 kg | 133 / 69 lb 60.3 / 31.3 kg | 173 / 102 lb 78.5 / 46.3 kg | 233 / 142 lb 105.7 / 64.4 kg | 295 / 187 lb 133.8 / 84.8 kg |
| 220 lb 99.8 kg | 137 / 72 lb 62.1 / 32.7 kg | 179 / 105 lb 81.2 / 47.6 kg | 240 / 147 lb 108.9 / 66.7 kg | 304 / 193 lb 137.9 / 87.5 kg |
| 230 lb 104.3 kg | 141 / 74 lb 64 / 33.6 kg | 184 / 108 lb 83.5 / 49 kg | 248 / 151 lb 112.5 / 68.5 kg | 313 / 199 lb 142 / 90.3 kg |
| 240 lb 108.9 kg | 145 / 76 lb 65.8 / 34.5 kg | 189 / 111 lb 85.7 / 50.3 kg | 255 / 155 lb 115.7 / 70.3 kg | 323 / 204 lb 146.5 / 92.5 kg |
| 250 lb 113.4 kg | 149 / 78 lb 67.6 / 35.4 kg | 195 / 114 lb 88.5 / 51.7 kg | 262 / 160 lb 118.8 / 72.6 kg | 331 / 210 lb 150.1 / 95.3 kg |
| 260 lb 117.9 kg | 153 / 80 lb 69.4 / 36.3 kg | 200 / 117 lb 90.7 / 53.1 kg | 269 / 164 lb 122 / 74.4 kg | 340 / 216 lb 154.2 / 98 kg |
| 270 lb 122.5 kg | 157 / 82 lb 71.2 / 37.2 kg | 205 / 120 lb 93 / 54.4 kg | 276 / 168 lb 125.2 / 76.2 kg | 349 / 221 lb 158.3 / 100.2 kg |
| 280 lb 127 kg | 161 / 84 lb 73 / 38.1 kg | 210 / 123 lb 95.3 / 55.8 kg | 282 / 172 lb 127.9 / 78 kg | 357 / 227 lb 161.9 / 103 kg |
| 290 lb 131.5 kg | 164 / 86 lb 74.4 / 39 kg | 215 / 126 lb 97.5 / 57.2 kg | 289 / 176 lb 131.1 / 79.8 kg | 366 / 232 lb 166 / 105.2 kg |
| 300 lb 136.1 kg | 168 / 88 lb 76.2 / 39.9 kg | 220 / 129 lb 99.8 / 58.5 kg | 296 / 180 lb 134.3 / 81.6 kg | 374 / 237 lb 169.6 / 107.5 kg |
Women’s Bent-Over Row vs One Arm Dumbbell Row Standards
How to read the table: The first number is Bent-Over 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 | 63 / 27 lb 28.6 / 12.2 kg | 86 / 41 lb 39 / 18.6 kg | 114 / 60 lb 51.7 / 27.2 kg | 143 / 80 lb 64.9 / 36.3 kg |
| 110 lb 49.9 kg | 67 / 29 lb 30.4 / 13.2 kg | 92 / 44 lb 41.7 / 20 kg | 122 / 63 lb 55.3 / 28.6 kg | 153 / 85 lb 69.4 / 38.6 kg |
| 120 lb 54.4 kg | 72 / 31 lb 32.7 / 14.1 kg | 97 / 47 lb 44 / 21.3 kg | 129 / 67 lb 58.5 / 30.4 kg | 162 / 90 lb 73.5 / 40.8 kg |
| 130 lb 59 kg | 75 / 33 lb 34 / 15 kg | 103 / 49 lb 46.7 / 22.2 kg | 136 / 71 lb 61.7 / 32.2 kg | 171 / 95 lb 77.6 / 43.1 kg |
| 140 lb 63.5 kg | 79 / 34 lb 35.8 / 15.4 kg | 108 / 52 lb 49 / 23.6 kg | 143 / 74 lb 64.9 / 33.6 kg | 180 / 100 lb 81.6 / 45.4 kg |
| 150 lb 68 kg | 83 / 36 lb 37.6 / 16.3 kg | 113 / 54 lb 51.3 / 24.5 kg | 150 / 78 lb 68 / 35.4 kg | 188 / 105 lb 85.3 / 47.6 kg |
| 160 lb 72.6 kg | 87 / 38 lb 39.5 / 17.2 kg | 118 / 56 lb 53.5 / 25.4 kg | 157 / 81 lb 71.2 / 36.7 kg | 196 / 110 lb 88.9 / 49.9 kg |
| 170 lb 77.1 kg | 90 / 39 lb 40.8 / 17.7 kg | 123 / 59 lb 55.8 / 26.8 kg | 163 / 85 lb 73.9 / 38.6 kg | 204 / 114 lb 92.5 / 51.7 kg |
| 180 lb 81.6 kg | 94 / 41 lb 42.6 / 18.6 kg | 128 / 61 lb 58.1 / 27.7 kg | 169 / 88 lb 76.7 / 39.9 kg | 212 / 119 lb 96.2 / 54 kg |
| 190 lb 86.2 kg | 97 / 42 lb 44 / 19.1 kg | 132 / 63 lb 59.9 / 28.6 kg | 176 / 91 lb 79.8 / 41.3 kg | 220 / 123 lb 99.8 / 55.8 kg |
| 200 lb 90.7 kg | 101 / 44 lb 45.8 / 20 kg | 137 / 65 lb 62.1 / 29.5 kg | 182 / 94 lb 82.6 / 42.6 kg | 228 / 127 lb 103.4 / 57.6 kg |
| 210 lb 95.3 kg | 104 / 45 lb 47.2 / 20.4 kg | 141 / 68 lb 64 / 30.8 kg | 188 / 98 lb 85.3 / 44.5 kg | 235 / 131 lb 106.6 / 59.4 kg |
| 220 lb 99.8 kg | 107 / 46 lb 48.5 / 20.9 kg | 146 / 70 lb 66.2 / 31.8 kg | 194 / 101 lb 88 / 45.8 kg | 243 / 136 lb 110.2 / 61.7 kg |
| 230 lb 104.3 kg | 110 / 48 lb 49.9 / 21.8 kg | 150 / 72 lb 68 / 32.7 kg | 199 / 104 lb 90.3 / 47.2 kg | 250 / 140 lb 113.4 / 63.5 kg |
| 240 lb 108.9 kg | 114 / 49 lb 51.7 / 22.2 kg | 155 / 74 lb 70.3 / 33.6 kg | 205 / 107 lb 93 / 48.5 kg | 257 / 144 lb 116.6 / 65.3 kg |
How Your Bent Over Row vs One Arm Dumbbell Row Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
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)
Set quality matters for this Bent Over Row vs One Arm Dumbbell Row comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the barbell bent-over row strength level
For barbell 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.
3. Find the one-arm dumbbell row strength level
For one-arm dumbbell 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
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
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 bent-over row | Use total-barbell estimated max and adjust targets 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 Bent Over 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 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.
33.6 → 62.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the one-arm dumbbell row standard minus the barbell bent-over row standard. A plus sign means the one-arm dumbbell 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 | −43 lb −19.5 kg | −49 lb −22.2 kg | −62 lb −28.1 kg | −74 lb −33.6 kg |
| 130 lb 59 kg | −46 lb −20.8 kg | −52 lb −23.6 kg | −66 lb −30 kg | −78 lb −35.4 kg |
| 140 lb 63.5 kg | −48 lb −21.8 kg | −54 lb −24.5 kg | −69 lb −31.3 kg | −82 lb −37.2 kg |
| 150 lb 68 kg | −50 lb −22.7 kg | −57 lb −25.9 kg | −72 lb −32.7 kg | −87 lb −39.4 kg |
| 160 lb 72.6 kg | −53 lb −24 kg | −59 lb −26.7 kg | −75 lb −34 kg | −90 lb −40.8 kg |
| 170 lb 77.1 kg | −55 lb −25 kg | −62 lb −28.1 kg | −79 lb −35.8 kg | −94 lb −42.6 kg |
| 180 lb 81.6 kg | −57 lb −25.8 kg | −64 lb −29.1 kg | −82 lb −37.2 kg | −97 lb −44 kg |
| 190 lb 86.2 kg | −59 lb −26.7 kg | −67 lb −30.4 kg | −85 lb −38.6 kg | −101 lb −45.8 kg |
| 200 lb 90.7 kg | −61 lb −27.7 kg | −70 lb −31.7 kg | −88 lb −39.9 kg | −105 lb −47.6 kg |
| 210 lb 95.3 kg | −64 lb −29 kg | −71 lb −32.2 kg | −91 lb −41.3 kg | −108 lb −49 kg |
| 220 lb 99.8 kg | −65 lb −29.4 kg | −74 lb −33.6 kg | −93 lb −42.2 kg | −111 lb −50.4 kg |
| 230 lb 104.3 kg | −67 lb −30.4 kg | −76 lb −34.5 kg | −97 lb −44 kg | −114 lb −51.7 kg |
| 240 lb 108.9 kg | −69 lb −31.3 kg | −78 lb −35.4 kg | −100 lb −45.4 kg | −119 lb −54 kg |
| 250 lb 113.4 kg | −71 lb −32.2 kg | −81 lb −36.8 kg | −102 lb −46.2 kg | −121 lb −54.8 kg |
| 260 lb 117.9 kg | −73 lb −33.1 kg | −83 lb −37.6 kg | −105 lb −47.6 kg | −124 lb −56.2 kg |
| 270 lb 122.5 kg | −75 lb −34 kg | −85 lb −38.6 kg | −108 lb −49 kg | −128 lb −58.1 kg |
| 280 lb 127 kg | −77 lb −34.9 kg | −87 lb −39.5 kg | −110 lb −49.9 kg | −130 lb −58.9 kg |
| 290 lb 131.5 kg | −78 lb −35.4 kg | −89 lb −40.3 kg | −113 lb −51.3 kg | −134 lb −60.8 kg |
| 300 lb 136.1 kg | −80 lb −36.3 kg | −91 lb −41.3 kg | −116 lb −52.7 kg | −137 lb −62.1 kg |
How Women’s Bent Over 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 Bent-Over Row for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 28.6 kg at 100 lb and 51.3 kg at 240 lb.
How to read the table: Every number is the one-arm dumbbell row standard minus the barbell bent-over row standard. A plus sign means the one-arm dumbbell 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 | −36 lb −16.4 kg | −45 lb −20.4 kg | −54 lb −24.5 kg | −63 lb −28.6 kg |
| 110 lb 49.9 kg | −38 lb −17.2 kg | −48 lb −21.7 kg | −59 lb −26.7 kg | −68 lb −30.8 kg |
| 120 lb 54.4 kg | −41 lb −18.6 kg | −50 lb −22.7 kg | −62 lb −28.1 kg | −72 lb −32.7 kg |
| 130 lb 59 kg | −42 lb −19 kg | −54 lb −24.5 kg | −65 lb −29.5 kg | −76 lb −34.5 kg |
| 140 lb 63.5 kg | −45 lb −20.4 kg | −56 lb −25.4 kg | −69 lb −31.3 kg | −80 lb −36.2 kg |
| 150 lb 68 kg | −47 lb −21.3 kg | −59 lb −26.8 kg | −72 lb −32.6 kg | −83 lb −37.7 kg |
| 160 lb 72.6 kg | −49 lb −22.3 kg | −62 lb −28.1 kg | −76 lb −34.5 kg | −86 lb −39 kg |
| 170 lb 77.1 kg | −51 lb −23.1 kg | −64 lb −29 kg | −78 lb −35.3 kg | −90 lb −40.8 kg |
| 180 lb 81.6 kg | −53 lb −24 kg | −67 lb −30.4 kg | −81 lb −36.8 kg | −93 lb −42.2 kg |
| 190 lb 86.2 kg | −55 lb −24.9 kg | −69 lb −31.3 kg | −85 lb −38.5 kg | −97 lb −44 kg |
| 200 lb 90.7 kg | −57 lb −25.8 kg | −72 lb −32.6 kg | −88 lb −40 kg | −101 lb −45.8 kg |
| 210 lb 95.3 kg | −59 lb −26.8 kg | −73 lb −33.2 kg | −90 lb −40.8 kg | −104 lb −47.2 kg |
| 220 lb 99.8 kg | −61 lb −27.6 kg | −76 lb −34.4 kg | −93 lb −42.2 kg | −107 lb −48.5 kg |
| 230 lb 104.3 kg | −62 lb −28.1 kg | −78 lb −35.3 kg | −95 lb −43.1 kg | −110 lb −49.9 kg |
| 240 lb 108.9 kg | −65 lb −29.5 kg | −81 lb −36.7 kg | −98 lb −44.5 kg | −113 lb −51.3 kg |
Bent Over Row and One Arm Dumbbell Row Exercises Used by This Calculator
Compare like-for-like attempts by keeping the barbell bent-over row and one-arm dumbbell row setup consistent with their individual rules. Use strict, repeatable Bent-Over Row and One Arm Dumbbell 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 One Arm Dumbbell Row setup and load convention
One dumbbell rowed by one arm at a time. Total valid reps across both arms combined. Keep the support or hinge position fixed, row the dumbbell toward the lower ribs, hip, or side of the trunk, and lower to the same arm-extended start without hip pop, twisting, curl-only motion, or shortened range. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Bent Over Row result and one recent One Arm Dumbbell 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.
- 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 examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Bent-Over Row — 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.
- Seated One Arm Cable Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.