Bench vs Dumbbell Bent Over Row Strength Standards

Barbell Bench Press vs Dumbbell Bent Over Row Strength Standards

Use these tables to compare the estimated one-rep max required for the bench press 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 Bench Press / Dumbbell Bent-Over Row, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

Men’s Bench Press vs Dumbbell Bent-Over Row Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

Women’s Bench Press vs Dumbbell Bent-Over Row Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

How Your Barbell Bench Press vs Dumbbell Bent Over 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

When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

Use recent Bench Press 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 bench press strength level

For bench press, 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 press more total barbell weight without requiring strength to increase pound for pound.

3. Find the dumbbell bent-over row strength level

The standards use the sex-specific bilateral dumbbell bent-over row thresholds from the individual 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.

The calculator first treats the set as two matched dumbbells, while the target rises more slowly than bodyweight.

4. Compare the two results

The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.

Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these standards.

The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.

How Men’s Barbell Bench Press and Dumbbell Bent Over Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Bent-Over Row standard minus the Bench Press standard: zero means equal, above zero means the Dumbbell Bent-Over Row standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Barbell Bench Press and Dumbbell Bent Over Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Bent-Over Row standard minus the Bench Press standard: zero means equal, above zero means the Dumbbell Bent-Over Row standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Barbell Bench Press and Dumbbell Bent Over Row Exercises Used by This Calculator

Valid results depend on using the specified bench press and dumbbell bent-over row technique and load convention. Use strict, repeatable Barbell Bench Press 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 a paused competition-style barbell bench press

Lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. Enter the total barbell weight. Do not enter a touch-and-go, assisted, partial, Smith-machine, dumbbell, incline, decline, equipped, or bench-shirt result.

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 Barbell Bench Press result and one recent Dumbbell Bent Over Row result

First lift: total barbell weight and 1–12 strict reps. Second lift: weight per dumbbell and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Dumbbell Bent-Over Row — View the individual Dumbbell Bent-Over Row standards and next strength-level target.
• Chest Supported Dumbbell Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Dumbbell Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Dumbbell Plank Pull Through — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Dumbbell Rear Delt Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Dumbbell Reverse Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.