Bench vs One Arm Dumbbell Row Strength Standards

Barbell Bench Press vs One Arm Dumbbell Row Strength Standards

The paired standards below show what the bench press 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 Bench Press / One Arm Dumbbell Row in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Bench Press vs One Arm Dumbbell 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 One Arm Dumbbell 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 One Arm Dumbbell 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

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)

For the most useful Barbell Bench Press 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 bench press strength level

The bench press 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.

Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.

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.

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 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.

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.

Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.

How Men’s Barbell Bench Press and One Arm Dumbbell Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the One Arm Dumbbell Row standard minus the Bench Press standard: zero means equal, above zero means the One Arm Dumbbell 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 One Arm Dumbbell Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the One Arm Dumbbell Row standard minus the Bench Press standard: zero means equal, above zero means the One Arm Dumbbell 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 One Arm Dumbbell Row Exercises Used by This Calculator

Valid results depend on using the specified bench press and one-arm dumbbell row technique and load convention. Use strict, repeatable Barbell Bench Press 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 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 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 Barbell Bench Press result and one recent One Arm Dumbbell Row result

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.

Related Tools

• 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.
• Renegade Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.