Dumbbell Rear Deltoid Row Strength Standards Calculator
Compare your Dumbbell Rear Deltoid Row strength with Endura's strength standards for men and women at your bodyweight. A useful benchmark for a good one-rep max is our Intermediate standard: approximately 33 lb at 190 lb for a man and 17 lb at 150 lb for a woman. These example weights are for one dumbbell; the calculator scores the combined pair.
How does your best lift compare? Enter your bodyweight, the weight of one dumbbell, not the combined pair, and the reps you completed below. The calculator estimates your one-rep max and shows your strength level for your bodyweight. Count 1–12 whole repetitions with both sides moving together through the same controlled range.
The calculator compares that estimated one-rep max with the Dumbbell Rear Deltoid Row standards for your sex at your bodyweight. Use the result to compare sets performed with the same equipment and movement rules. The benchmark is a comparison target, not a working-set prescription.
What Is a Good Weight for Dumbbell Rear Deltoid Row?
A useful Endura benchmark for Dumbbell Rear Deltoid Row is the Intermediate level. At the reference bodyweights used by this model, Intermediate begins around 33 lb for a 190 lb man and 17 lb for a 150 lb woman. These are estimated one-rep-max comparison targets, not universal starting weights or measured population averages.
Enter the weight of one dumbbell, not the combined pair. Keep the same convention when comparing sets. Count 1–12 whole repetitions with both sides moving together through the same controlled range. Enter your bodyweight, exact exercise weight, and valid reps to see how your set compares with the bodyweight-adjusted standards and the next target.
Your Dumbbell Rear Deltoid Row result compares your estimated one-rep max with strength targets adjusted for your sex and exact bodyweight. The result is still specific to Dumbbell Rear Deltoid Row; it should not be treated as a rating for a nearby exercise.
A heavier lifter receives higher target weights, but those targets do not rise pound-for-pound with bodyweight. This is why the calculator uses your exact bodyweight instead of assigning every lifter’s tier from one fixed bodyweight ratio.
Dumbbell Rear Deltoid Row Strength Standards
Use the men’s or women’s table and find the row closest to your bodyweight for a quick reference. For an exact result, enter your bodyweight, weight lifted, and reps into the calculator. It will estimate your one-rep max, identify your strength level, and show the next target to pursue.
Enter the weight of one dumbbell, not the combined pair. Count 1–12 whole repetitions with both sides moving together through the same controlled range. Use matched dumbbells from the chosen fixed torso position, arms hanging under control and shoulders set without shrugging. Row both dumbbells outward and back with elbows flared enough to bias the rear delts; reach a clear controlled top position and lower to the same bottom range.
Endura built these standards from reviewed Dumbbell Rear Deltoid Row targets and adjusts them for different bodyweights. They are practical benchmarks for this exact test—not population averages.
Reference-table weights are for one dumbbell. The calculator’s score uses the combined pair.
Men
| Bodyweight | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|
| 120 lb | 16 lb | 24 lb | 34 lb | 45 lb+ | 55 lb+ |
| 130 lb | 17 lb | 25 lb | 36 lb | 48 lb+ | 58 lb+ |
| 140 lb | 17 lb | 27 lb | 37 lb | 50 lb+ | 61 lb+ |
| 150 lb | 18 lb | 28 lb | 39 lb | 52 lb+ | 63 lb+ |
| 160 lb | 19 lb | 29 lb | 41 lb | 55 lb+ | 66 lb+ |
| 170 lb | 20 lb | 30 lb | 42 lb | 57 lb+ | 69 lb+ |
| 180 lb | 21 lb | 32 lb | 44 lb | 59 lb+ | 72 lb+ |
| 190 lb | 21 lb | 33 lb | 46 lb | 61 lb+ | 74 lb+ |
| 200 lb | 22 lb | 34 lb | 47 lb | 63 lb+ | 77 lb+ |
| 210 lb | 23 lb | 35 lb | 49 lb | 65 lb+ | 79 lb+ |
| 220 lb | 23 lb | 36 lb | 50 lb | 68 lb+ | 82 lb+ |
| 230 lb | 24 lb | 37 lb | 52 lb | 70 lb+ | 84 lb+ |
| 240 lb | 25 lb | 38 lb | 53 lb | 72 lb+ | 87 lb+ |
| 250 lb | 25 lb | 39 lb | 55 lb | 73 lb+ | 89 lb+ |
| 260 lb | 26 lb | 40 lb | 56 lb | 75 lb+ | 91 lb+ |
Women
| Bodyweight | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|
| 100 lb | 8 lb | 13 lb | 19 lb | 25 lb+ | 32 lb+ |
| 110 lb | 9 lb | 14 lb | 20 lb | 27 lb+ | 34 lb+ |
| 120 lb | 9 lb | 14 lb | 21 lb | 29 lb+ | 36 lb+ |
| 130 lb | 10 lb | 15 lb | 22 lb | 30 lb+ | 38 lb+ |
| 140 lb | 10 lb | 16 lb | 23 lb | 32 lb+ | 40 lb+ |
| 150 lb | 11 lb | 17 lb | 24 lb | 33 lb+ | 42 lb+ |
| 160 lb | 11 lb | 17 lb | 25 lb | 35 lb+ | 44 lb+ |
| 170 lb | 12 lb | 18 lb | 26 lb | 36 lb+ | 46 lb+ |
| 180 lb | 12 lb | 19 lb | 27 lb | 38 lb+ | 48 lb+ |
| 190 lb | 13 lb | 20 lb | 28 lb | 39 lb+ | 49 lb+ |
| 200 lb | 13 lb | 20 lb | 29 lb | 40 lb+ | 51 lb+ |
| 210 lb | 13 lb | 21 lb | 30 lb | 42 lb+ | 53 lb+ |
| 220 lb | 14 lb | 22 lb | 31 lb | 43 lb+ | 54 lb+ |
How the Dumbbell Rear Deltoid Row Calculator Works
Enter your sex, bodyweight, weight lifted, and reps. The calculator estimates your one-rep max from the set, then compares that estimate with the Dumbbell Rear Deltoid Row targets for your exact bodyweight. The calculator doubles the one-dumbbell weight to score the matched pair. The reference tables below use estimated one-rep-max weight per dumbbell.
The bodyweight adjustment starts with reviewed targets for a 190 lb man and a 150 lb woman. For example, the men’s Advanced target is 39 lb at 150 lb bodyweight, 46 lb at 190 lb, and 52 lb at 230 lb. That is why the calculator needs your exact bodyweight instead of using one fixed bodyweight ratio for everyone.
Elite Dumbbell Rear Deltoid Row Strength Levels
Elite Dumbbell Rear Deltoid Row strength means reaching the Elite target for your sex and exact bodyweight while following the calculator’s accepted testing rules. The target increases as bodyweight increases, but not pound-for-pound, so use the calculator for your exact Elite and Stretch targets.
| Sex | Bodyweight | Elite begins | Stretch begins |
|---|---|---|---|
| Men | 150 lb | 52 lb | 63 lb |
| Men | 190 lb | 61 lb | 74 lb |
| Men | 230 lb | 70 lb | 84 lb |
| Women | 120 lb | 29 lb | 36 lb |
| Women | 150 lb | 33 lb | 42 lb |
| Women | 180 lb | 38 lb | 48 lb |
Dumbbell Rear Deltoid Row Strength Compared to Other Lifts
Use these comparisons to see how your Dumbbell Rear Deltoid Row strength carries over when the implement, starting position, or finish changes. Test each movement under its own rules so every result reflects the exercise you actually performed.
Compare the strength levels each calculator gives you instead of assuming the same weight means the same thing in different exercises. A meaningful gap can point you toward the part of the movement worth working on next.
| Compare with | What the comparison can show | How the test differs |
|---|---|---|
| Lat Pulldown | Compare your lat pulldown set with Endura’s targets. Keep the same machine, attachment, grip, and range when tracking progress. | Uses the Lat Pulldown exercise and its own equipment, range, and weight instructions. Track that result separately from Dumbbell Rear Deltoid Row. |
| Seated Cable Row | Check a seated cable row on your usual station. Use the same handle and setup so your result gives you a useful target for future sessions. | Uses the Seated Cable Row exercise and its own equipment, range, and weight instructions. Track that result separately from Dumbbell Rear Deltoid Row. |
| Chest Supported Row | Check your rowing strength with your chest supported. Match the calculator’s equipment and weight instructions, then use the same bench setup when retesting. | Uses the Chest Supported Row exercise and its own equipment, range, and weight instructions. Track that result separately from Dumbbell Rear Deltoid Row. |
| One Arm Dumbbell Row | Check the strength of a row performed with one dumbbell. Use the same arm, support, and range of motion when comparing sessions. | Uses the One Arm Dumbbell Row exercise and its own equipment, range, and weight instructions. Track that result separately from Dumbbell Rear Deltoid Row. |
| Bent Over Row | Check a bent-over barbell row set. Use the same grip and torso position when comparing your estimated maximum and strength targets. | Uses the Bent Over Row exercise and its own equipment, range, and weight instructions. Track that result separately from Dumbbell Rear Deltoid Row. |
Milestones in Dumbbell Rear Deltoid Row Strength
| Group | Reference bodyweight | Novice to Intermediate | Intermediate to Advanced | Advanced to Elite | Elite to Stretch |
|---|---|---|---|---|---|
| Men | 190 lb | +12 lb | +13 lb | +15 lb | +13 lb |
| Women | 150 lb | +6 lb | +7 lb | +9 lb | +9 lb |
Related Strength Standards Tools
Use these related calculators for context, not as substitutes for the Dumbbell Rear Deltoid Row result. Each movement has its own execution rules and strength standards.
- Lat Pulldown — Compare your lat pulldown set with Endura’s targets. Keep the same machine, attachment, grip, and range when tracking progress.
- Seated Cable Row — Check a seated cable row on your usual station. Use the same handle and setup so your result gives you a useful target for future sessions.
- Chest Supported Row — Check your rowing strength with your chest supported. Match the calculator’s equipment and weight instructions, then use the same bench setup when retesting.
- One Arm Dumbbell Row — Check the strength of a row performed with one dumbbell. Use the same arm, support, and range of motion when comparing sessions.
- Bent Over Row — Check a bent-over barbell row set. Use the same grip and torso position when comparing your estimated maximum and strength targets.
| Compare with | What the comparison can show | How the test differs |
|---|---|---|
| Lat Pulldown | Compare your lat pulldown set with Endura’s targets. Keep the same machine, attachment, grip, and range when tracking progress. | Uses the Lat Pulldown exercise and its own equipment, range, and weight instructions. Track that result separately from Dumbbell Rear Deltoid Row. |
| Seated Cable Row | Check a seated cable row on your usual station. Use the same handle and setup so your result gives you a useful target for future sessions. | Uses the Seated Cable Row exercise and its own equipment, range, and weight instructions. Track that result separately from Dumbbell Rear Deltoid Row. |
| Chest Supported Row | Check your rowing strength with your chest supported. Match the calculator’s equipment and weight instructions, then use the same bench setup when retesting. | Uses the Chest Supported Row exercise and its own equipment, range, and weight instructions. Track that result separately from Dumbbell Rear Deltoid Row. |
| One Arm Dumbbell Row | Check the strength of a row performed with one dumbbell. Use the same arm, support, and range of motion when comparing sessions. | Uses the One Arm Dumbbell Row exercise and its own equipment, range, and weight instructions. Track that result separately from Dumbbell Rear Deltoid Row. |
| Bent Over Row | Check a bent-over barbell row set. Use the same grip and torso position when comparing your estimated maximum and strength targets. | Uses the Bent Over Row exercise and its own equipment, range, and weight instructions. Track that result separately from Dumbbell Rear Deltoid Row. |