Straight Bar Bench Mid Row vs Weighted Dips Strength Standards
Compare your straight bar bench mid row and weighted dips 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: weight used and 1–12 strict reps. Second lift: added external weight only and 1–12 strict reps. Pounds or kilograms. For the first exercise, complete strict straight bar bench mid row repetitions through full range with a stable setup, controlled weight, and no assistance. For the second exercise, start at full elbow lockout, descend until the shoulder crease is below the elbow, and return to full lockout under control. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Straight Bar Bench Mid Row vs Weighted Dips Strength Standards
These bodyweight tables place the straight bar bench mid row and weighted dips targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Straight Bar Bench Mid Row / Weighted Dips, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Straight Bar Bench Mid Row vs Weighted Dips 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Straight Bar Bench Mid Row | 67 lb30.4 kg | 98 lb44.5 kg | 133 lb60.3 kg | 171 lb77.6 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Straight Bar Bench Mid Row | 71 lb32.2 kg | 103 lb46.7 kg | 141 lb64 kg | 180 lb81.6 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Straight Bar Bench Mid Row | 74 lb33.6 kg | 109 lb49.4 kg | 148 lb67.1 kg | 189 lb85.7 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Straight Bar Bench Mid Row | 78 lb35.4 kg | 114 lb51.7 kg | 155 lb70.3 kg | 198 lb89.8 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Straight Bar Bench Mid Row | 81 lb36.7 kg | 119 lb54 kg | 161 lb73 kg | 207 lb93.9 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Straight Bar Bench Mid Row | 84 lb38.1 kg | 123 lb55.8 kg | 168 lb76.2 kg | 215 lb97.5 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Straight Bar Bench Mid Row | 88 lb39.9 kg | 128 lb58.1 kg | 175 lb79.4 kg | 224 lb101.6 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Straight Bar Bench Mid Row | 91 lb41.3 kg | 133 lb60.3 kg | 181 lb82.1 kg | 232 lb105.2 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Straight Bar Bench Mid Row | 94 lb42.6 kg | 138 lb62.6 kg | 187 lb84.8 kg | 240 lb108.9 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Straight Bar Bench Mid Row | 97 lb44 kg | 142 lb64.4 kg | 193 lb87.5 kg | 248 lb112.5 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Straight Bar Bench Mid Row | 100 lb45.4 kg | 147 lb66.7 kg | 200 lb90.7 kg | 256 lb116.1 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Straight Bar Bench Mid Row | 103 lb46.7 kg | 151 lb68.5 kg | 206 lb93.4 kg | 264 lb119.7 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Straight Bar Bench Mid Row | 106 lb48.1 kg | 155 lb70.3 kg | 212 lb96.2 kg | 271 lb122.9 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg | |
| 250 lb113.4 kg | Straight Bar Bench Mid Row | 109 lb49.4 kg | 160 lb72.6 kg | 217 lb98.4 kg | 279 lb126.6 kg |
| Weighted Dips | 88 lb39.7 kg | 138 lb62.4 kg | 188 lb85.1 kg | 250 lb113.4 kg | |
| 260 lb117.9 kg | Straight Bar Bench Mid Row | 112 lb50.8 kg | 164 lb74.4 kg | 223 lb101.2 kg | 286 lb129.7 kg |
| Weighted Dips | 91 lb41.3 kg | 143 lb64.8 kg | 195 lb88.4 kg | 260 lb117.9 kg | |
| 270 lb122.5 kg | Straight Bar Bench Mid Row | 115 lb52.2 kg | 168 lb76.2 kg | 229 lb103.9 kg | 293 lb132.9 kg |
| Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg | |
| 280 lb127 kg | Straight Bar Bench Mid Row | 118 lb53.5 kg | 172 lb78 kg | 234 lb106.1 kg | 300 lb136.1 kg |
| Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg | |
| 290 lb131.5 kg | Straight Bar Bench Mid Row | 121 lb54.9 kg | 176 lb79.8 kg | 240 lb108.9 kg | 308 lb139.7 kg |
| Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg | |
| 300 lb136.1 kg | Straight Bar Bench Mid Row | 123 lb55.8 kg | 180 lb81.6 kg | 245 lb111.1 kg | 315 lb142.9 kg |
| Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
Women’s Straight Bar Bench Mid Row vs Weighted Dips 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Straight Bar Bench Mid Row | 39 lb17.7 kg | 60 lb27.2 kg | 82 lb37.2 kg | 108 lb49 kg |
| Weighted Dips | 35 lb15.9 kg | 55 lb25 kg | 75 lb34.1 kg | 100 lb45.4 kg | |
| 110 lb49.9 kg | Straight Bar Bench Mid Row | 41 lb18.6 kg | 63 lb28.6 kg | 88 lb39.9 kg | 115 lb52.2 kg |
| Weighted Dips | 39 lb17.5 kg | 61 lb27.4 kg | 83 lb37.4 kg | 110 lb49.9 kg | |
| 120 lb54.4 kg | Straight Bar Bench Mid Row | 44 lb20 kg | 67 lb30.4 kg | 93 lb42.2 kg | 122 lb55.3 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Straight Bar Bench Mid Row | 46 lb20.9 kg | 71 lb32.2 kg | 98 lb44.5 kg | 128 lb58.1 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Straight Bar Bench Mid Row | 49 lb22.2 kg | 74 lb33.6 kg | 103 lb46.7 kg | 135 lb61.2 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Straight Bar Bench Mid Row | 51 lb23.1 kg | 78 lb35.4 kg | 108 lb49 kg | 141 lb64 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Straight Bar Bench Mid Row | 53 lb24 kg | 81 lb36.7 kg | 113 lb51.3 kg | 147 lb66.7 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Straight Bar Bench Mid Row | 55 lb24.9 kg | 85 lb38.6 kg | 117 lb53.1 kg | 153 lb69.4 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Straight Bar Bench Mid Row | 58 lb26.3 kg | 88 lb39.9 kg | 122 lb55.3 kg | 159 lb72.1 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Straight Bar Bench Mid Row | 60 lb27.2 kg | 91 lb41.3 kg | 126 lb57.2 kg | 165 lb74.8 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Straight Bar Bench Mid Row | 62 lb28.1 kg | 94 lb42.6 kg | 131 lb59.4 kg | 171 lb77.6 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Straight Bar Bench Mid Row | 64 lb29 kg | 98 lb44.5 kg | 135 lb61.2 kg | 176 lb79.8 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Straight Bar Bench Mid Row | 66 lb29.9 kg | 101 lb45.8 kg | 139 lb63 kg | 182 lb82.6 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Straight Bar Bench Mid Row | 68 lb30.8 kg | 104 lb47.2 kg | 144 lb65.3 kg | 187 lb84.8 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Straight Bar Bench Mid Row | 70 lb31.8 kg | 107 lb48.5 kg | 148 lb67.1 kg | 193 lb87.5 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
How Your Straight Bar Bench Mid Row vs Weighted Dips 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
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Straight Bar Bench Mid Row vs Weighted Dips 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 straight bar bench mid row strength level
The straight bar bench mid 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the weighted dips strength level
The individual Weighted Dips calculator supplies one shared ladder based on estimated added external load divided by bodyweight. Novice begins at 0.35× bodyweight in added load, Intermediate at 0.55×, Advanced at 0.75×, and Elite at 1.00×. Bodyweight itself is not included in the entered or estimated load, and no unsupported stretch target is added above Elite.
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.
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 straight bar bench mid row | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the weighted dip | Use the exercise-specific added-load-to-bodyweight thresholds directly without allometric rescaling. |
| 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 view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Straight Bar Bench Mid Row and Weighted Dips Standards Differ
What the men’s data shows:
The standards come closest at 300 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 120–300 lb bodyweight, the Elite gap changes from 23.2 to 6.8 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Straight Bar Bench Mid Row standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Straight Bar Bench Mid Row standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Straight Bar Bench Mid Row and Weighted Dips Standards Differ
What the women’s data shows:
The straight bar bench mid row and weighted dips standards are within 3 lb at 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, and 160 lb.
The higher target changes by strength level or bodyweight.
3.6 → 21.4 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Straight Bar Bench Mid Row standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Straight Bar Bench Mid Row standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Straight Bar Bench Mid Row and Weighted Dips Exercises Used by This Calculator
Valid results depend on using the specified straight bar bench mid row and weighted dips technique and load convention. Use strict, repeatable Straight Bar Bench Mid Row and Weighted Dips 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 Straight Bar Bench Mid Row setup and load convention
The entered weight for strict Straight Bar Bench Mid Row. Valid Straight Bar Bench Mid Row reps. Pull the straight bar toward the mid trunk through a controlled row path, then return under control to the same arms-extended start range and finish with A valid finish requires the bar to reach the defined mid-row target with scapular control, no trunk heave, no bench bounce, and no shortened pull. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter added load only for strict parallel-bar dips
Secure the external load and enter only that added weight, not bodyweight plus load. Start at full elbow lockout, descend until the shoulder crease is below the elbow, and return to full lockout under control. Do not enter bodyweight-only, assisted, bench, ring, partial, bouncing, kipping, or leg-driven dips.
Enter one recent Straight Bar Bench Mid Row result and one recent Weighted Dips result
First lift: weight used and 1–12 strict reps. Second lift: added external weight only and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Straight Bar Bench Mid Row — View the individual Straight Bar Bench Mid Row standards and next strength-level target.
- Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
- Seated Cable Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Standing Cable Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Cable Rope Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Seated Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.