Dumbbell Bent Over Row vs Chest Supported Row Strength Standards
Compare your dumbbell bent-over row and chest supported row against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter weight per dumbbell for the bent-over row and total displayed or loaded bilateral resistance for the chest-supported row. Testing: a bilateral dumbbell bent-over row using two matched dumbbells, a stable hip hinge and neutral spine, lower-rib or waist touch, and full arm extension; a bilateral chest-supported machine or T-bar row with the torso fully supported, full arm extension, lower-chest or upper-abdomen finish, and controlled return. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Dumbbell Bent Over Row vs Chest Supported Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell bent-over row and chest supported row to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your dumbbell bent-over row and chest supported row.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Dumbbell Bent-Over Row / Chest Supported Row, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Dumbbell Bent-Over Row vs Chest Supported Row Standards
How to read the table: The first number is Dumbbell Bent-Over Row; the second is Chest Supported 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 | 77 / 77 lb 34.9 / 34.9 kg | 98 / 104 lb 44.5 / 47.2 kg | 140 / 140 lb 63.5 / 63.5 kg | 175 / 179 lb 79.4 / 81.2 kg |
| 130 lb 59 kg | 82 / 82 lb 37.2 / 37.2 kg | 103 / 109 lb 46.7 / 49.4 kg | 148 / 148 lb 67.1 / 67.1 kg | 185 / 189 lb 83.9 / 85.7 kg |
| 140 lb 63.5 kg | 86 / 86 lb 39 / 39 kg | 109 / 115 lb 49.4 / 52.2 kg | 155 / 155 lb 70.3 / 70.3 kg | 194 / 198 lb 88 / 89.8 kg |
| 150 lb 68 kg | 90 / 90 lb 40.8 / 40.8 kg | 114 / 120 lb 51.7 / 54.4 kg | 162 / 162 lb 73.5 / 73.5 kg | 203 / 208 lb 92.1 / 94.3 kg |
| 160 lb 72.6 kg | 94 / 94 lb 42.6 / 42.6 kg | 119 / 126 lb 54 / 57.2 kg | 169 / 169 lb 76.7 / 76.7 kg | 212 / 217 lb 96.2 / 98.4 kg |
| 170 lb 77.1 kg | 97 / 97 lb 44 / 44 kg | 123 / 131 lb 55.8 / 59.4 kg | 176 / 176 lb 79.8 / 79.8 kg | 221 / 226 lb 100.2 / 102.5 kg |
| 180 lb 81.6 kg | 101 / 101 lb 45.8 / 45.8 kg | 128 / 136 lb 58.1 / 61.7 kg | 183 / 183 lb 83 / 83 kg | 230 / 234 lb 104.3 / 106.1 kg |
| 190 lb 86.2 kg | 105 / 105 lb 47.6 / 47.6 kg | 133 / 141 lb 60.3 / 64 kg | 190 / 190 lb 86.2 / 86.2 kg | 238 / 243 lb 108 / 110.2 kg |
| 200 lb 90.7 kg | 109 / 109 lb 49.4 / 49.4 kg | 138 / 146 lb 62.6 / 66.2 kg | 197 / 197 lb 89.4 / 89.4 kg | 246 / 251 lb 111.6 / 113.9 kg |
| 210 lb 95.3 kg | 112 / 112 lb 50.8 / 50.8 kg | 142 / 151 lb 64.4 / 68.5 kg | 203 / 203 lb 92.1 / 92.1 kg | 254 / 260 lb 115.2 / 117.9 kg |
| 220 lb 99.8 kg | 116 / 116 lb 52.6 / 52.6 kg | 147 / 155 lb 66.7 / 70.3 kg | 210 / 210 lb 95.3 / 95.3 kg | 262 / 268 lb 118.8 / 121.6 kg |
| 230 lb 104.3 kg | 119 / 119 lb 54 / 54 kg | 151 / 160 lb 68.5 / 72.6 kg | 216 / 216 lb 98 / 98 kg | 270 / 276 lb 122.5 / 125.2 kg |
| 240 lb 108.9 kg | 123 / 123 lb 55.8 / 55.8 kg | 155 / 165 lb 70.3 / 74.8 kg | 222 / 222 lb 100.7 / 100.7 kg | 278 / 284 lb 126.1 / 128.8 kg |
| 250 lb 113.4 kg | 126 / 126 lb 57.2 / 57.2 kg | 160 / 169 lb 72.6 / 76.7 kg | 228 / 228 lb 103.4 / 103.4 kg | 286 / 292 lb 129.7 / 132.4 kg |
| 260 lb 117.9 kg | 129 / 129 lb 58.5 / 58.5 kg | 164 / 174 lb 74.4 / 78.9 kg | 234 / 234 lb 106.1 / 106.1 kg | 293 / 300 lb 132.9 / 136.1 kg |
| 270 lb 122.5 kg | 133 / 133 lb 60.3 / 60.3 kg | 168 / 178 lb 76.2 / 80.7 kg | 240 / 240 lb 108.9 / 108.9 kg | 301 / 307 lb 136.5 / 139.3 kg |
| 280 lb 127 kg | 136 / 136 lb 61.7 / 61.7 kg | 172 / 183 lb 78 / 83 kg | 246 / 246 lb 111.6 / 111.6 kg | 308 / 315 lb 139.7 / 142.9 kg |
| 290 lb 131.5 kg | 139 / 139 lb 63 / 63 kg | 176 / 187 lb 79.8 / 84.8 kg | 252 / 252 lb 114.3 / 114.3 kg | 316 / 322 lb 143.3 / 146.1 kg |
| 300 lb 136.1 kg | 142 / 142 lb 64.4 / 64.4 kg | 180 / 191 lb 81.6 / 86.6 kg | 258 / 258 lb 117 / 117 kg | 323 / 329 lb 146.5 / 149.2 kg |
Women’s Dumbbell Bent-Over Row vs Chest Supported Row Standards
How to read the table: The first number is Dumbbell Bent-Over Row; the second is Chest Supported 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 | 52 / 53 lb 23.6 / 24 kg | 75 / 72 lb 34 / 32.7 kg | 98 / 98 lb 44.5 / 44.5 kg | 121 / 124 lb 54.9 / 56.2 kg |
| 110 lb 49.9 kg | 55 / 56 lb 24.9 / 25.4 kg | 80 / 77 lb 36.3 / 34.9 kg | 104 / 104 lb 47.2 / 47.2 kg | 128 / 132 lb 58.1 / 59.9 kg |
| 120 lb 54.4 kg | 59 / 59 lb 26.8 / 26.8 kg | 84 / 82 lb 38.1 / 37.2 kg | 110 / 110 lb 49.9 / 49.9 kg | 136 / 140 lb 61.7 / 63.5 kg |
| 130 lb 59 kg | 62 / 63 lb 28.1 / 28.6 kg | 89 / 86 lb 40.4 / 39 kg | 116 / 116 lb 52.6 / 52.6 kg | 144 / 147 lb 65.3 / 66.7 kg |
| 140 lb 63.5 kg | 65 / 66 lb 29.5 / 29.9 kg | 94 / 91 lb 42.6 / 41.3 kg | 122 / 122 lb 55.3 / 55.3 kg | 151 / 155 lb 68.5 / 70.3 kg |
| 150 lb 68 kg | 68 / 69 lb 30.8 / 31.3 kg | 98 / 95 lb 44.5 / 43.1 kg | 128 / 128 lb 58.1 / 58.1 kg | 158 / 162 lb 71.7 / 73.5 kg |
| 160 lb 72.6 kg | 71 / 72 lb 32.2 / 32.7 kg | 102 / 99 lb 46.3 / 44.9 kg | 134 / 134 lb 60.8 / 60.8 kg | 165 / 169 lb 74.8 / 76.7 kg |
| 170 lb 77.1 kg | 74 / 75 lb 33.6 / 34 kg | 107 / 103 lb 48.5 / 46.7 kg | 139 / 139 lb 63 / 63 kg | 172 / 176 lb 78 / 79.8 kg |
| 180 lb 81.6 kg | 77 / 78 lb 34.9 / 35.4 kg | 111 / 107 lb 50.3 / 48.5 kg | 145 / 145 lb 65.8 / 65.8 kg | 178 / 183 lb 80.7 / 83 kg |
| 190 lb 86.2 kg | 80 / 81 lb 36.3 / 36.7 kg | 115 / 111 lb 52.2 / 50.3 kg | 150 / 150 lb 68 / 68 kg | 185 / 190 lb 83.9 / 86.2 kg |
| 200 lb 90.7 kg | 82 / 84 lb 37.2 / 38.1 kg | 119 / 115 lb 54 / 52.2 kg | 155 / 155 lb 70.3 / 70.3 kg | 191 / 196 lb 86.6 / 88.9 kg |
| 210 lb 95.3 kg | 85 / 86 lb 38.6 / 39 kg | 123 / 119 lb 55.8 / 54 kg | 160 / 160 lb 72.6 / 72.6 kg | 198 / 203 lb 89.8 / 92.1 kg |
| 220 lb 99.8 kg | 88 / 89 lb 39.9 / 40.4 kg | 127 / 123 lb 57.6 / 55.8 kg | 165 / 165 lb 74.8 / 74.8 kg | 204 / 209 lb 92.5 / 94.8 kg |
| 230 lb 104.3 kg | 90 / 92 lb 40.8 / 41.7 kg | 130 / 126 lb 59 / 57.2 kg | 170 / 170 lb 77.1 / 77.1 kg | 210 / 215 lb 95.3 / 97.5 kg |
| 240 lb 108.9 kg | 93 / 94 lb 42.2 / 42.6 kg | 134 / 130 lb 60.8 / 59 kg | 175 / 175 lb 79.4 / 79.4 kg | 216 / 222 lb 98 / 100.7 kg |
How Your Dumbbell Bent Over Row vs Chest Supported Row Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. 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 your exact bodyweight: 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.
3. Find the chest supported row strength level
The standards use the sex-specific chest supported row thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to row more machine resistance 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 is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 dumbbell bent-over row | Use two-dumbbell load and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the chest supported row | Use machine-resistance estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| 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 see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Dumbbell Bent Over Row and Chest Supported 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 chest supported row standard is higher; below zero means the dumbbell 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 dumbbell bent-over row and chest supported row standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, 240 lb, 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
Intermediate and Elite at every displayed bodyweight.
1.8 → 2.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the chest supported row standard minus the dumbbell bent-over row standard. A plus sign means the chest supported row standard is higher. A minus sign means the dumbbell bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 0 lb 0 kg | +6 lb +2.7 kg | 0 lb 0 kg | +4 lb +1.8 kg |
| 130 lb 59 kg | 0 lb 0 kg | +6 lb +2.7 kg | 0 lb 0 kg | +4 lb +1.8 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | +6 lb +2.8 kg | 0 lb 0 kg | +4 lb +1.8 kg |
| 150 lb 68 kg | 0 lb 0 kg | +6 lb +2.7 kg | 0 lb 0 kg | +5 lb +2.2 kg |
| 160 lb 72.6 kg | 0 lb 0 kg | +7 lb +3.2 kg | 0 lb 0 kg | +5 lb +2.2 kg |
| 170 lb 77.1 kg | 0 lb 0 kg | +8 lb +3.6 kg | 0 lb 0 kg | +5 lb +2.3 kg |
| 180 lb 81.6 kg | 0 lb 0 kg | +8 lb +3.6 kg | 0 lb 0 kg | +4 lb +1.8 kg |
| 190 lb 86.2 kg | 0 lb 0 kg | +8 lb +3.7 kg | 0 lb 0 kg | +5 lb +2.2 kg |
| 200 lb 90.7 kg | 0 lb 0 kg | +8 lb +3.6 kg | 0 lb 0 kg | +5 lb +2.3 kg |
| 210 lb 95.3 kg | 0 lb 0 kg | +9 lb +4.1 kg | 0 lb 0 kg | +6 lb +2.7 kg |
| 220 lb 99.8 kg | 0 lb 0 kg | +8 lb +3.6 kg | 0 lb 0 kg | +6 lb +2.8 kg |
| 230 lb 104.3 kg | 0 lb 0 kg | +9 lb +4.1 kg | 0 lb 0 kg | +6 lb +2.7 kg |
| 240 lb 108.9 kg | 0 lb 0 kg | +10 lb +4.5 kg | 0 lb 0 kg | +6 lb +2.7 kg |
| 250 lb 113.4 kg | 0 lb 0 kg | +9 lb +4.1 kg | 0 lb 0 kg | +6 lb +2.7 kg |
| 260 lb 117.9 kg | 0 lb 0 kg | +10 lb +4.5 kg | 0 lb 0 kg | +7 lb +3.2 kg |
| 270 lb 122.5 kg | 0 lb 0 kg | +10 lb +4.5 kg | 0 lb 0 kg | +6 lb +2.8 kg |
| 280 lb 127 kg | 0 lb 0 kg | +11 lb +5 kg | 0 lb 0 kg | +7 lb +3.2 kg |
| 290 lb 131.5 kg | 0 lb 0 kg | +11 lb +5 kg | 0 lb 0 kg | +6 lb +2.8 kg |
| 300 lb 136.1 kg | 0 lb 0 kg | +11 lb +5 kg | 0 lb 0 kg | +6 lb +2.7 kg |
How Women’s Dumbbell Bent Over Row and Chest Supported Row Standards Differ
What the women’s data shows:
The dumbbell bent-over row and chest supported row standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Elite at every displayed bodyweight.
1.3 → 2.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the chest supported row standard minus the dumbbell bent-over row standard. A plus sign means the chest supported row standard is higher. A minus sign means the dumbbell bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +1 lb +0.4 kg | −3 lb −1.3 kg | 0 lb 0 kg | +3 lb +1.3 kg |
| 110 lb 49.9 kg | +1 lb +0.5 kg | −3 lb −1.4 kg | 0 lb 0 kg | +4 lb +1.8 kg |
| 120 lb 54.4 kg | 0 lb 0 kg | −2 lb −0.9 kg | 0 lb 0 kg | +4 lb +1.8 kg |
| 130 lb 59 kg | +1 lb +0.5 kg | −3 lb −1.4 kg | 0 lb 0 kg | +3 lb +1.4 kg |
| 140 lb 63.5 kg | +1 lb +0.4 kg | −3 lb −1.3 kg | 0 lb 0 kg | +4 lb +1.8 kg |
| 150 lb 68 kg | +1 lb +0.5 kg | −3 lb −1.4 kg | 0 lb 0 kg | +4 lb +1.8 kg |
| 160 lb 72.6 kg | +1 lb +0.5 kg | −3 lb −1.4 kg | 0 lb 0 kg | +4 lb +1.9 kg |
| 170 lb 77.1 kg | +1 lb +0.4 kg | −4 lb −1.8 kg | 0 lb 0 kg | +4 lb +1.8 kg |
| 180 lb 81.6 kg | +1 lb +0.5 kg | −4 lb −1.8 kg | 0 lb 0 kg | +5 lb +2.3 kg |
| 190 lb 86.2 kg | +1 lb +0.4 kg | −4 lb −1.9 kg | 0 lb 0 kg | +5 lb +2.3 kg |
| 200 lb 90.7 kg | +2 lb +0.9 kg | −4 lb −1.8 kg | 0 lb 0 kg | +5 lb +2.3 kg |
| 210 lb 95.3 kg | +1 lb +0.4 kg | −4 lb −1.8 kg | 0 lb 0 kg | +5 lb +2.3 kg |
| 220 lb 99.8 kg | +1 lb +0.5 kg | −4 lb −1.8 kg | 0 lb 0 kg | +5 lb +2.3 kg |
| 230 lb 104.3 kg | +2 lb +0.9 kg | −4 lb −1.8 kg | 0 lb 0 kg | +5 lb +2.2 kg |
| 240 lb 108.9 kg | +1 lb +0.4 kg | −4 lb −1.8 kg | 0 lb 0 kg | +6 lb +2.7 kg |
Dumbbell Bent Over Row and Chest Supported Row Exercises Used by This Calculator
This calculator uses a bilateral dumbbell bent-over row and a bilateral chest-supported machine row. Do not enter combined dumbbell-pair weight, unilateral rows, barbell rows, unsupported loads in the chest-supported input, torso heave, hip drive, shortened range, inconsistent pad setup, partial reps, or assisted reps.
Use two matched dumbbells from a stable hip hinge
Enter the weight of one dumbbell. Hold two matched dumbbells, keep a stable bent-over hinge and neutral spine, row both weights simultaneously toward the lower ribs or waist, and return to full arm extension. Do not enter combined pair weight, a single-arm row, barbell row, chest-supported row, machine row, partial rep, or torso-heaved rep.
Keep the chest on the pad through the full row
Enter the displayed or total loaded resistance under the machine’s convention. Keep the chest and torso fully supported, pull from full arm extension to the lower chest or upper abdomen, and return under control. Do not enter per-side load, unsupported, cable, dumbbell, barbell, or single-arm rows, partial reps, bounced reps, or torso-lifted reps.
Enter one recent dumbbell bent over row set and one recent chest supported row set
Enter one-dumbbell weight for the bilateral bent-over row, total displayed or loaded bilateral resistance for the supported row, and a whole number from 1 to 12 reps for each. Pounds and kilograms can be mixed. Use clean difficult sets with consistent torso, pad, range, and finish rules.
Related Tools
- Dumbbell Bent-Over Row — View the individual Dumbbell Bent-Over Row standards and next strength-level target.
- Chest Supported Row — View the individual Chest Supported Row standards and next strength-level target.
- Seated Cable Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Lat Pulldown (Strict) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.