Dumbbell Bent Over Row vs Machine Reverse Fly Strength Standards
Compare your dumbbell bent-over row and machine reverse fly 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 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 and a strict dedicated reverse-fly-machine set with stable chest support, symmetrical full range, and controlled return. 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.
Dumbbell Bent Over Row vs Machine Reverse Fly Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell bent-over row and machine reverse fly 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 machine reverse fly.
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 / Machine Reverse Fly, 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 Machine Reverse Fly Standards
How to read the table: The first number is Dumbbell Bent-Over Row; the second is Machine Reverse Fly. 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 / 22 lb 34.9 / 10 kg | 98 / 36 lb 44.5 / 16.3 kg | 140 / 56 lb 63.5 / 25.4 kg | 175 / 78 lb 79.4 / 35.4 kg |
| 130 lb 59 kg | 82 / 23 lb 37.2 / 10.4 kg | 103 / 38 lb 46.7 / 17.2 kg | 148 / 59 lb 67.1 / 26.8 kg | 185 / 82 lb 83.9 / 37.2 kg |
| 140 lb 63.5 kg | 86 / 24 lb 39 / 10.9 kg | 109 / 40 lb 49.4 / 18.1 kg | 155 / 62 lb 70.3 / 28.1 kg | 194 / 86 lb 88 / 39 kg |
| 150 lb 68 kg | 90 / 26 lb 40.8 / 11.8 kg | 114 / 42 lb 51.7 / 19.1 kg | 162 / 65 lb 73.5 / 29.5 kg | 203 / 91 lb 92.1 / 41.3 kg |
| 160 lb 72.6 kg | 94 / 27 lb 42.6 / 12.2 kg | 119 / 44 lb 54 / 20 kg | 169 / 68 lb 76.7 / 30.8 kg | 212 / 95 lb 96.2 / 43.1 kg |
| 170 lb 77.1 kg | 97 / 28 lb 44 / 12.7 kg | 123 / 45 lb 55.8 / 20.4 kg | 176 / 71 lb 79.8 / 32.2 kg | 221 / 98 lb 100.2 / 44.5 kg |
| 180 lb 81.6 kg | 101 / 29 lb 45.8 / 13.2 kg | 128 / 47 lb 58.1 / 21.3 kg | 183 / 73 lb 83 / 33.1 kg | 230 / 102 lb 104.3 / 46.3 kg |
| 190 lb 86.2 kg | 105 / 30 lb 47.6 / 13.6 kg | 133 / 49 lb 60.3 / 22.2 kg | 190 / 76 lb 86.2 / 34.5 kg | 238 / 106 lb 108 / 48.1 kg |
| 200 lb 90.7 kg | 109 / 31 lb 49.4 / 14.1 kg | 138 / 51 lb 62.6 / 23.1 kg | 197 / 79 lb 89.4 / 35.8 kg | 246 / 110 lb 111.6 / 49.9 kg |
| 210 lb 95.3 kg | 112 / 32 lb 50.8 / 14.5 kg | 142 / 52 lb 64.4 / 23.6 kg | 203 / 81 lb 92.1 / 36.7 kg | 254 / 113 lb 115.2 / 51.3 kg |
| 220 lb 99.8 kg | 116 / 33 lb 52.6 / 15 kg | 147 / 54 lb 66.7 / 24.5 kg | 210 / 84 lb 95.3 / 38.1 kg | 262 / 117 lb 118.8 / 53.1 kg |
| 230 lb 104.3 kg | 119 / 34 lb 54 / 15.4 kg | 151 / 56 lb 68.5 / 25.4 kg | 216 / 86 lb 98 / 39 kg | 270 / 120 lb 122.5 / 54.4 kg |
| 240 lb 108.9 kg | 123 / 35 lb 55.8 / 15.9 kg | 155 / 57 lb 70.3 / 25.9 kg | 222 / 89 lb 100.7 / 40.4 kg | 278 / 124 lb 126.1 / 56.2 kg |
| 250 lb 113.4 kg | 126 / 36 lb 57.2 / 16.3 kg | 160 / 59 lb 72.6 / 26.8 kg | 228 / 91 lb 103.4 / 41.3 kg | 286 / 127 lb 129.7 / 57.6 kg |
| 260 lb 117.9 kg | 129 / 37 lb 58.5 / 16.8 kg | 164 / 60 lb 74.4 / 27.2 kg | 234 / 94 lb 106.1 / 42.6 kg | 293 / 131 lb 132.9 / 59.4 kg |
| 270 lb 122.5 kg | 133 / 38 lb 60.3 / 17.2 kg | 168 / 62 lb 76.2 / 28.1 kg | 240 / 96 lb 108.9 / 43.5 kg | 301 / 134 lb 136.5 / 60.8 kg |
| 280 lb 127 kg | 136 / 39 lb 61.7 / 17.7 kg | 172 / 63 lb 78 / 28.6 kg | 246 / 98 lb 111.6 / 44.5 kg | 308 / 137 lb 139.7 / 62.1 kg |
| 290 lb 131.5 kg | 139 / 40 lb 63 / 18.1 kg | 176 / 65 lb 79.8 / 29.5 kg | 252 / 101 lb 114.3 / 45.8 kg | 316 / 141 lb 143.3 / 64 kg |
| 300 lb 136.1 kg | 142 / 41 lb 64.4 / 18.6 kg | 180 / 66 lb 81.6 / 29.9 kg | 258 / 103 lb 117 / 46.7 kg | 323 / 144 lb 146.5 / 65.3 kg |
Women’s Dumbbell Bent-Over Row vs Machine Reverse Fly Standards
How to read the table: The first number is Dumbbell Bent-Over Row; the second is Machine Reverse Fly. 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 / 9 lb 23.6 / 4.1 kg | 75 / 16 lb 34 / 7.3 kg | 98 / 27 lb 44.5 / 12.2 kg | 121 / 39 lb 54.9 / 17.7 kg |
| 110 lb 49.9 kg | 55 / 10 lb 24.9 / 4.5 kg | 80 / 17 lb 36.3 / 7.7 kg | 104 / 29 lb 47.2 / 13.2 kg | 128 / 41 lb 58.1 / 18.6 kg |
| 120 lb 54.4 kg | 59 / 10 lb 26.8 / 4.5 kg | 84 / 18 lb 38.1 / 8.2 kg | 110 / 31 lb 49.9 / 14.1 kg | 136 / 44 lb 61.7 / 20 kg |
| 130 lb 59 kg | 62 / 11 lb 28.1 / 5 kg | 89 / 19 lb 40.4 / 8.6 kg | 116 / 33 lb 52.6 / 15 kg | 144 / 46 lb 65.3 / 20.9 kg |
| 140 lb 63.5 kg | 65 / 11 lb 29.5 / 5 kg | 94 / 20 lb 42.6 / 9.1 kg | 122 / 34 lb 55.3 / 15.4 kg | 151 / 49 lb 68.5 / 22.2 kg |
| 150 lb 68 kg | 68 / 12 lb 30.8 / 5.4 kg | 98 / 21 lb 44.5 / 9.5 kg | 128 / 36 lb 58.1 / 16.3 kg | 158 / 51 lb 71.7 / 23.1 kg |
| 160 lb 72.6 kg | 71 / 13 lb 32.2 / 5.9 kg | 102 / 22 lb 46.3 / 10 kg | 134 / 38 lb 60.8 / 17.2 kg | 165 / 53 lb 74.8 / 24 kg |
| 170 lb 77.1 kg | 74 / 13 lb 33.6 / 5.9 kg | 107 / 23 lb 48.5 / 10.4 kg | 139 / 39 lb 63 / 17.7 kg | 172 / 55 lb 78 / 24.9 kg |
| 180 lb 81.6 kg | 77 / 14 lb 34.9 / 6.4 kg | 111 / 24 lb 50.3 / 10.9 kg | 145 / 41 lb 65.8 / 18.6 kg | 178 / 58 lb 80.7 / 26.3 kg |
| 190 lb 86.2 kg | 80 / 14 lb 36.3 / 6.4 kg | 115 / 25 lb 52.2 / 11.3 kg | 150 / 42 lb 68 / 19.1 kg | 185 / 60 lb 83.9 / 27.2 kg |
| 200 lb 90.7 kg | 82 / 15 lb 37.2 / 6.8 kg | 119 / 25 lb 54 / 11.3 kg | 155 / 44 lb 70.3 / 20 kg | 191 / 62 lb 86.6 / 28.1 kg |
| 210 lb 95.3 kg | 85 / 15 lb 38.6 / 6.8 kg | 123 / 26 lb 55.8 / 11.8 kg | 160 / 45 lb 72.6 / 20.4 kg | 198 / 64 lb 89.8 / 29 kg |
| 220 lb 99.8 kg | 88 / 15 lb 39.9 / 6.8 kg | 127 / 27 lb 57.6 / 12.2 kg | 165 / 46 lb 74.8 / 20.9 kg | 204 / 66 lb 92.5 / 29.9 kg |
| 230 lb 104.3 kg | 90 / 16 lb 40.8 / 7.3 kg | 130 / 28 lb 59 / 12.7 kg | 170 / 48 lb 77.1 / 21.8 kg | 210 / 68 lb 95.3 / 30.8 kg |
| 240 lb 108.9 kg | 93 / 16 lb 42.2 / 7.3 kg | 134 / 29 lb 60.8 / 13.2 kg | 175 / 49 lb 79.4 / 22.2 kg | 216 / 70 lb 98 / 31.8 kg |
How Your Dumbbell Bent Over Row vs Machine Reverse Fly 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 machine reverse fly strength level
The standards use the sex-specific strength levels from the individual Machine Reverse Fly 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 move 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 machine reverse fly | Adjust machine reverse fly targets to exact bodyweight with the two-thirds rule while preserving bilateral machine resistance. |
| 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 Machine Reverse Fly 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 machine reverse fly 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 standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
44 → 81.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine reverse fly standard minus the dumbbell bent-over row standard. A plus sign means the machine reverse fly 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 | −55 lb −24.9 kg | −62 lb −28.2 kg | −84 lb −38.1 kg | −97 lb −44 kg |
| 130 lb 59 kg | −59 lb −26.8 kg | −65 lb −29.5 kg | −89 lb −40.3 kg | −103 lb −46.7 kg |
| 140 lb 63.5 kg | −62 lb −28.1 kg | −69 lb −31.3 kg | −93 lb −42.2 kg | −108 lb −49 kg |
| 150 lb 68 kg | −64 lb −29 kg | −72 lb −32.6 kg | −97 lb −44 kg | −112 lb −50.8 kg |
| 160 lb 72.6 kg | −67 lb −30.4 kg | −75 lb −34 kg | −101 lb −45.9 kg | −117 lb −53.1 kg |
| 170 lb 77.1 kg | −69 lb −31.3 kg | −78 lb −35.4 kg | −105 lb −47.6 kg | −123 lb −55.7 kg |
| 180 lb 81.6 kg | −72 lb −32.6 kg | −81 lb −36.8 kg | −110 lb −49.9 kg | −128 lb −58 kg |
| 190 lb 86.2 kg | −75 lb −34 kg | −84 lb −38.1 kg | −114 lb −51.7 kg | −132 lb −59.9 kg |
| 200 lb 90.7 kg | −78 lb −35.3 kg | −87 lb −39.5 kg | −118 lb −53.6 kg | −136 lb −61.7 kg |
| 210 lb 95.3 kg | −80 lb −36.3 kg | −90 lb −40.8 kg | −122 lb −55.4 kg | −141 lb −63.9 kg |
| 220 lb 99.8 kg | −83 lb −37.6 kg | −93 lb −42.2 kg | −126 lb −57.2 kg | −145 lb −65.7 kg |
| 230 lb 104.3 kg | −85 lb −38.6 kg | −95 lb −43.1 kg | −130 lb −59 kg | −150 lb −68.1 kg |
| 240 lb 108.9 kg | −88 lb −39.9 kg | −98 lb −44.4 kg | −133 lb −60.3 kg | −154 lb −69.9 kg |
| 250 lb 113.4 kg | −90 lb −40.9 kg | −101 lb −45.8 kg | −137 lb −62.1 kg | −159 lb −72.1 kg |
| 260 lb 117.9 kg | −92 lb −41.7 kg | −104 lb −47.2 kg | −140 lb −63.5 kg | −162 lb −73.5 kg |
| 270 lb 122.5 kg | −95 lb −43.1 kg | −106 lb −48.1 kg | −144 lb −65.4 kg | −167 lb −75.7 kg |
| 280 lb 127 kg | −97 lb −44 kg | −109 lb −49.4 kg | −148 lb −67.1 kg | −171 lb −77.6 kg |
| 290 lb 131.5 kg | −99 lb −44.9 kg | −111 lb −50.3 kg | −151 lb −68.5 kg | −175 lb −79.3 kg |
| 300 lb 136.1 kg | −101 lb −45.8 kg | −114 lb −51.7 kg | −155 lb −70.3 kg | −179 lb −81.2 kg |
How Women’s Dumbbell Bent Over Row and Machine Reverse Fly Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
37.2 → 66.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine reverse fly standard minus the dumbbell bent-over row standard. A plus sign means the machine reverse fly 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 | −43 lb −19.5 kg | −59 lb −26.7 kg | −71 lb −32.3 kg | −82 lb −37.2 kg |
| 110 lb 49.9 kg | −45 lb −20.4 kg | −63 lb −28.6 kg | −75 lb −34 kg | −87 lb −39.5 kg |
| 120 lb 54.4 kg | −49 lb −22.3 kg | −66 lb −29.9 kg | −79 lb −35.8 kg | −92 lb −41.7 kg |
| 130 lb 59 kg | −51 lb −23.1 kg | −70 lb −31.8 kg | −83 lb −37.6 kg | −98 lb −44.4 kg |
| 140 lb 63.5 kg | −54 lb −24.5 kg | −74 lb −33.5 kg | −88 lb −39.9 kg | −102 lb −46.3 kg |
| 150 lb 68 kg | −56 lb −25.4 kg | −77 lb −35 kg | −92 lb −41.8 kg | −107 lb −48.6 kg |
| 160 lb 72.6 kg | −58 lb −26.3 kg | −80 lb −36.3 kg | −96 lb −43.6 kg | −112 lb −50.8 kg |
| 170 lb 77.1 kg | −61 lb −27.7 kg | −84 lb −38.1 kg | −100 lb −45.3 kg | −117 lb −53.1 kg |
| 180 lb 81.6 kg | −63 lb −28.5 kg | −87 lb −39.4 kg | −104 lb −47.2 kg | −120 lb −54.4 kg |
| 190 lb 86.2 kg | −66 lb −29.9 kg | −90 lb −40.9 kg | −108 lb −48.9 kg | −125 lb −56.7 kg |
| 200 lb 90.7 kg | −67 lb −30.4 kg | −94 lb −42.7 kg | −111 lb −50.3 kg | −129 lb −58.5 kg |
| 210 lb 95.3 kg | −70 lb −31.8 kg | −97 lb −44 kg | −115 lb −52.2 kg | −134 lb −60.8 kg |
| 220 lb 99.8 kg | −73 lb −33.1 kg | −100 lb −45.4 kg | −119 lb −53.9 kg | −138 lb −62.6 kg |
| 230 lb 104.3 kg | −74 lb −33.5 kg | −102 lb −46.3 kg | −122 lb −55.3 kg | −142 lb −64.5 kg |
| 240 lb 108.9 kg | −77 lb −34.9 kg | −105 lb −47.6 kg | −126 lb −57.2 kg | −146 lb −66.2 kg |
Dumbbell Bent Over Row and Machine Reverse Fly Exercises Used by This Calculator
This calculator uses a bilateral dumbbell bent-over row and a strict machine reverse fly. Use strict canonical Dumbbell Bent Over Row and Machine Reverse Fly tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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 bilateral machine resistance and preserve the guided fly path
Use one dedicated reverse-fly machine with stable chest support and a symmetrical controlled range. Enter selected or loaded bilateral resistance. Do not count rows, other fly variations, face pulls, shrugs, bounce, rebound, torso heave, or partial reps.
Enter one recent Dumbbell Bent Over Row result and one recent Machine Reverse Fly result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Dumbbell Bent-Over Row — View the individual Dumbbell Bent-Over Row standards and next strength-level target.
- Machine Reverse Fly — View the individual Machine Reverse Fly standards and next strength-level target.
- Dumbbell Reverse Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Chest Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Seated 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.