Pendlay Row vs Dumbbell Bent Over Row Strength Standards
Compare your Pendlay row and dumbbell bent-over row against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict Pendlay row from a complete floor reset on every rep and 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. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Pendlay Row vs Dumbbell Bent Over Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Pendlay row and dumbbell bent-over 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 Pendlay row and dumbbell bent-over 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 Pendlay Row / Dumbbell Bent-Over 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 Pendlay Row vs Dumbbell Bent-Over Row Standards
How to read the table: The first number is Pendlay Row; the second is Dumbbell Bent-Over 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 | 63 / 77 lb 28.6 / 34.9 kg | 98 / 98 lb 44.5 / 44.5 kg | 133 / 140 lb 60.3 / 63.5 kg | 168 / 175 lb 76.2 / 79.4 kg |
| 130 lb 59 kg | 67 / 82 lb 30.4 / 37.2 kg | 103 / 103 lb 46.7 / 46.7 kg | 141 / 148 lb 64 / 67.1 kg | 177 / 185 lb 80.3 / 83.9 kg |
| 140 lb 63.5 kg | 70 / 86 lb 31.8 / 39 kg | 109 / 109 lb 49.4 / 49.4 kg | 148 / 155 lb 67.1 / 70.3 kg | 186 / 194 lb 84.4 / 88 kg |
| 150 lb 68 kg | 73 / 90 lb 33.1 / 40.8 kg | 114 / 114 lb 51.7 / 51.7 kg | 155 / 162 lb 70.3 / 73.5 kg | 195 / 203 lb 88.5 / 92.1 kg |
| 160 lb 72.6 kg | 77 / 94 lb 34.9 / 42.6 kg | 119 / 119 lb 54 / 54 kg | 161 / 169 lb 73 / 76.7 kg | 203 / 212 lb 92.1 / 96.2 kg |
| 170 lb 77.1 kg | 80 / 97 lb 36.3 / 44 kg | 123 / 123 lb 55.8 / 55.8 kg | 168 / 176 lb 76.2 / 79.8 kg | 212 / 221 lb 96.2 / 100.2 kg |
| 180 lb 81.6 kg | 83 / 101 lb 37.6 / 45.8 kg | 128 / 128 lb 58.1 / 58.1 kg | 175 / 183 lb 79.4 / 83 kg | 220 / 230 lb 99.8 / 104.3 kg |
| 190 lb 86.2 kg | 86 / 105 lb 39 / 47.6 kg | 133 / 133 lb 60.3 / 60.3 kg | 181 / 190 lb 82.1 / 86.2 kg | 228 / 238 lb 103.4 / 108 kg |
| 200 lb 90.7 kg | 89 / 109 lb 40.4 / 49.4 kg | 138 / 138 lb 62.6 / 62.6 kg | 187 / 197 lb 84.8 / 89.4 kg | 236 / 246 lb 107 / 111.6 kg |
| 210 lb 95.3 kg | 92 / 112 lb 41.7 / 50.8 kg | 142 / 142 lb 64.4 / 64.4 kg | 193 / 203 lb 87.5 / 92.1 kg | 244 / 254 lb 110.7 / 115.2 kg |
| 220 lb 99.8 kg | 95 / 116 lb 43.1 / 52.6 kg | 147 / 147 lb 66.7 / 66.7 kg | 200 / 210 lb 90.7 / 95.3 kg | 251 / 262 lb 113.9 / 118.8 kg |
| 230 lb 104.3 kg | 98 / 119 lb 44.5 / 54 kg | 151 / 151 lb 68.5 / 68.5 kg | 206 / 216 lb 93.4 / 98 kg | 259 / 270 lb 117.5 / 122.5 kg |
| 240 lb 108.9 kg | 100 / 123 lb 45.4 / 55.8 kg | 155 / 155 lb 70.3 / 70.3 kg | 212 / 222 lb 96.2 / 100.7 kg | 266 / 278 lb 120.7 / 126.1 kg |
| 250 lb 113.4 kg | 103 / 126 lb 46.7 / 57.2 kg | 160 / 160 lb 72.6 / 72.6 kg | 217 / 228 lb 98.4 / 103.4 kg | 274 / 286 lb 124.3 / 129.7 kg |
| 260 lb 117.9 kg | 106 / 129 lb 48.1 / 58.5 kg | 164 / 164 lb 74.4 / 74.4 kg | 223 / 234 lb 101.2 / 106.1 kg | 281 / 293 lb 127.5 / 132.9 kg |
| 270 lb 122.5 kg | 109 / 133 lb 49.4 / 60.3 kg | 168 / 168 lb 76.2 / 76.2 kg | 229 / 240 lb 103.9 / 108.9 kg | 288 / 301 lb 130.6 / 136.5 kg |
| 280 lb 127 kg | 111 / 136 lb 50.3 / 61.7 kg | 172 / 172 lb 78 / 78 kg | 234 / 246 lb 106.1 / 111.6 kg | 295 / 308 lb 133.8 / 139.7 kg |
| 290 lb 131.5 kg | 114 / 139 lb 51.7 / 63 kg | 176 / 176 lb 79.8 / 79.8 kg | 240 / 252 lb 108.9 / 114.3 kg | 302 / 316 lb 137 / 143.3 kg |
| 300 lb 136.1 kg | 117 / 142 lb 53.1 / 64.4 kg | 180 / 180 lb 81.6 / 81.6 kg | 245 / 258 lb 111.1 / 117 kg | 309 / 323 lb 140.2 / 146.5 kg |
Women’s Pendlay Row vs Dumbbell Bent-Over Row Standards
How to read the table: The first number is Pendlay Row; the second is Dumbbell Bent-Over 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 | 40 / 52 lb 18.1 / 23.6 kg | 63 / 75 lb 28.6 / 34 kg | 86 / 98 lb 39 / 44.5 kg | 109 / 121 lb 49.4 / 54.9 kg |
| 110 lb 49.9 kg | 43 / 55 lb 19.5 / 24.9 kg | 67 / 80 lb 30.4 / 36.3 kg | 92 / 104 lb 41.7 / 47.2 kg | 116 / 128 lb 52.6 / 58.1 kg |
| 120 lb 54.4 kg | 46 / 59 lb 20.9 / 26.8 kg | 72 / 84 lb 32.7 / 38.1 kg | 97 / 110 lb 44 / 49.9 kg | 123 / 136 lb 55.8 / 61.7 kg |
| 130 lb 59 kg | 48 / 62 lb 21.8 / 28.1 kg | 75 / 89 lb 34 / 40.4 kg | 103 / 116 lb 46.7 / 52.6 kg | 130 / 144 lb 59 / 65.3 kg |
| 140 lb 63.5 kg | 51 / 65 lb 23.1 / 29.5 kg | 79 / 94 lb 35.8 / 42.6 kg | 108 / 122 lb 49 / 55.3 kg | 137 / 151 lb 62.1 / 68.5 kg |
| 150 lb 68 kg | 53 / 68 lb 24 / 30.8 kg | 83 / 98 lb 37.6 / 44.5 kg | 113 / 128 lb 51.3 / 58.1 kg | 143 / 158 lb 64.9 / 71.7 kg |
| 160 lb 72.6 kg | 55 / 71 lb 24.9 / 32.2 kg | 87 / 102 lb 39.5 / 46.3 kg | 118 / 134 lb 53.5 / 60.8 kg | 149 / 165 lb 67.6 / 74.8 kg |
| 170 lb 77.1 kg | 58 / 74 lb 26.3 / 33.6 kg | 90 / 107 lb 40.8 / 48.5 kg | 123 / 139 lb 55.8 / 63 kg | 155 / 172 lb 70.3 / 78 kg |
| 180 lb 81.6 kg | 60 / 77 lb 27.2 / 34.9 kg | 94 / 111 lb 42.6 / 50.3 kg | 128 / 145 lb 58.1 / 65.8 kg | 161 / 178 lb 73 / 80.7 kg |
| 190 lb 86.2 kg | 62 / 80 lb 28.1 / 36.3 kg | 97 / 115 lb 44 / 52.2 kg | 132 / 150 lb 59.9 / 68 kg | 167 / 185 lb 75.7 / 83.9 kg |
| 200 lb 90.7 kg | 64 / 82 lb 29 / 37.2 kg | 101 / 119 lb 45.8 / 54 kg | 137 / 155 lb 62.1 / 70.3 kg | 173 / 191 lb 78.5 / 86.6 kg |
| 210 lb 95.3 kg | 66 / 85 lb 29.9 / 38.6 kg | 104 / 123 lb 47.2 / 55.8 kg | 141 / 160 lb 64 / 72.6 kg | 179 / 198 lb 81.2 / 89.8 kg |
| 220 lb 99.8 kg | 68 / 88 lb 30.8 / 39.9 kg | 107 / 127 lb 48.5 / 57.6 kg | 146 / 165 lb 66.2 / 74.8 kg | 185 / 204 lb 83.9 / 92.5 kg |
| 230 lb 104.3 kg | 70 / 90 lb 31.8 / 40.8 kg | 110 / 130 lb 49.9 / 59 kg | 150 / 170 lb 68 / 77.1 kg | 190 / 210 lb 86.2 / 95.3 kg |
| 240 lb 108.9 kg | 73 / 93 lb 33.1 / 42.2 kg | 114 / 134 lb 51.7 / 60.8 kg | 155 / 175 lb 70.3 / 79.4 kg | 196 / 216 lb 88.9 / 98 kg |
How Your Pendlay Row vs Dumbbell Bent Over 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 Pendlay row strength level
The Pendlay row standards use the exercise-specific targets 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 heavier lifters are expected to row 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 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.
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 Pendlay row | Adjust Pendlay row targets to exact bodyweight with the two-thirds rule. |
| Rate the dumbbell bent-over row | Use two-dumbbell load 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 Pendlay Row and Dumbbell Bent Over 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 dumbbell bent-over row standard is higher; below zero means the Pendlay 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 standards come closest at 120 lb.
Novice, Advanced, and Elite at every displayed bodyweight.
3.2 → 6.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell bent-over row standard minus the Pendlay row standard. A plus sign means the dumbbell bent-over row standard is higher. A minus sign means the Pendlay row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +14 lb +6.3 kg | 0 lb 0 kg | +7 lb +3.2 kg | +7 lb +3.2 kg |
| 130 lb 59 kg | +15 lb +6.8 kg | 0 lb 0 kg | +7 lb +3.1 kg | +8 lb +3.6 kg |
| 140 lb 63.5 kg | +16 lb +7.2 kg | 0 lb 0 kg | +7 lb +3.2 kg | +8 lb +3.6 kg |
| 150 lb 68 kg | +17 lb +7.7 kg | 0 lb 0 kg | +7 lb +3.2 kg | +8 lb +3.6 kg |
| 160 lb 72.6 kg | +17 lb +7.7 kg | 0 lb 0 kg | +8 lb +3.7 kg | +9 lb +4.1 kg |
| 170 lb 77.1 kg | +17 lb +7.7 kg | 0 lb 0 kg | +8 lb +3.6 kg | +9 lb +4 kg |
| 180 lb 81.6 kg | +18 lb +8.2 kg | 0 lb 0 kg | +8 lb +3.6 kg | +10 lb +4.5 kg |
| 190 lb 86.2 kg | +19 lb +8.6 kg | 0 lb 0 kg | +9 lb +4.1 kg | +10 lb +4.6 kg |
| 200 lb 90.7 kg | +20 lb +9 kg | 0 lb 0 kg | +10 lb +4.6 kg | +10 lb +4.6 kg |
| 210 lb 95.3 kg | +20 lb +9.1 kg | 0 lb 0 kg | +10 lb +4.6 kg | +10 lb +4.5 kg |
| 220 lb 99.8 kg | +21 lb +9.5 kg | 0 lb 0 kg | +10 lb +4.6 kg | +11 lb +4.9 kg |
| 230 lb 104.3 kg | +21 lb +9.5 kg | 0 lb 0 kg | +10 lb +4.6 kg | +11 lb +5 kg |
| 240 lb 108.9 kg | +23 lb +10.4 kg | 0 lb 0 kg | +10 lb +4.5 kg | +12 lb +5.4 kg |
| 250 lb 113.4 kg | +23 lb +10.5 kg | 0 lb 0 kg | +11 lb +5 kg | +12 lb +5.4 kg |
| 260 lb 117.9 kg | +23 lb +10.4 kg | 0 lb 0 kg | +11 lb +4.9 kg | +12 lb +5.4 kg |
| 270 lb 122.5 kg | +24 lb +10.9 kg | 0 lb 0 kg | +11 lb +5 kg | +13 lb +5.9 kg |
| 280 lb 127 kg | +25 lb +11.4 kg | 0 lb 0 kg | +12 lb +5.5 kg | +13 lb +5.9 kg |
| 290 lb 131.5 kg | +25 lb +11.3 kg | 0 lb 0 kg | +12 lb +5.4 kg | +14 lb +6.3 kg |
| 300 lb 136.1 kg | +25 lb +11.3 kg | 0 lb 0 kg | +13 lb +5.9 kg | +14 lb +6.3 kg |
How Women’s Pendlay Row and Dumbbell Bent Over Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
5.5 → 9.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell bent-over row standard minus the Pendlay row standard. A plus sign means the dumbbell bent-over row standard is higher. A minus sign means the Pendlay row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +12 lb +5.5 kg | +12 lb +5.4 kg | +12 lb +5.5 kg | +12 lb +5.5 kg |
| 110 lb 49.9 kg | +12 lb +5.4 kg | +13 lb +5.9 kg | +12 lb +5.5 kg | +12 lb +5.5 kg |
| 120 lb 54.4 kg | +13 lb +5.9 kg | +12 lb +5.4 kg | +13 lb +5.9 kg | +13 lb +5.9 kg |
| 130 lb 59 kg | +14 lb +6.3 kg | +14 lb +6.4 kg | +13 lb +5.9 kg | +14 lb +6.3 kg |
| 140 lb 63.5 kg | +14 lb +6.4 kg | +15 lb +6.8 kg | +14 lb +6.3 kg | +14 lb +6.4 kg |
| 150 lb 68 kg | +15 lb +6.8 kg | +15 lb +6.9 kg | +15 lb +6.8 kg | +15 lb +6.8 kg |
| 160 lb 72.6 kg | +16 lb +7.3 kg | +15 lb +6.8 kg | +16 lb +7.3 kg | +16 lb +7.2 kg |
| 170 lb 77.1 kg | +16 lb +7.3 kg | +17 lb +7.7 kg | +16 lb +7.2 kg | +17 lb +7.7 kg |
| 180 lb 81.6 kg | +17 lb +7.7 kg | +17 lb +7.7 kg | +17 lb +7.7 kg | +17 lb +7.7 kg |
| 190 lb 86.2 kg | +18 lb +8.2 kg | +18 lb +8.2 kg | +18 lb +8.1 kg | +18 lb +8.2 kg |
| 200 lb 90.7 kg | +18 lb +8.2 kg | +18 lb +8.2 kg | +18 lb +8.2 kg | +18 lb +8.1 kg |
| 210 lb 95.3 kg | +19 lb +8.7 kg | +19 lb +8.6 kg | +19 lb +8.6 kg | +19 lb +8.6 kg |
| 220 lb 99.8 kg | +20 lb +9.1 kg | +20 lb +9.1 kg | +19 lb +8.6 kg | +19 lb +8.6 kg |
| 230 lb 104.3 kg | +20 lb +9 kg | +20 lb +9.1 kg | +20 lb +9.1 kg | +20 lb +9.1 kg |
| 240 lb 108.9 kg | +20 lb +9.1 kg | +20 lb +9.1 kg | +20 lb +9.1 kg | +20 lb +9.1 kg |
Pendlay Row and Dumbbell Bent Over Row Exercises Used by This Calculator
This calculator uses a strict dead-stop Pendlay row and a bilateral dumbbell bent-over row. Use strict canonical Pendlay Row and Dumbbell Bent Over Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Reset the bar on the floor before every Pendlay row
Keep the torso fixed near parallel to the floor, begin every rep from a motionless floor reset, pull the bar to the lower chest or upper abdomen, and return it under control. Do not enter a touch-and-go, Yates, conventional bent-over, chest-supported, machine, partial, bounced, or hip-driven row.
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.
Enter one recent Pendlay Row result and one recent Dumbbell Bent Over Row result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Pendlay Row — View the individual Pendlay Row standards and next strength-level target.
- Dumbbell Bent-Over Row — View the individual Dumbbell Bent-Over Row standards and next strength-level target.
- Barbell Bench Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bent Over Row 1RM Calculator — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chest Supported Dumbbell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.