Dumbbell Bent Over Row vs Machine Seated Row Strength Standards
Compare your dumbbell bent-over row and machine seated 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 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, repeatable machine seated row set that follows the canonical setup, range, and lockout rules. 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 Seated Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell bent-over row and machine seated 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 machine seated 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 / Machine Seated 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 Machine Seated Row Standards
How to read the table: The first number is Dumbbell Bent-Over Row; the second is Machine Seated 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 / 63 lb 34.9 / 28.6 kg | 98 / 87 lb 44.5 / 39.5 kg | 140 / 118 lb 63.5 / 53.5 kg | 175 / 148 lb 79.4 / 67.1 kg |
| 130 lb 59 kg | 82 / 67 lb 37.2 / 30.4 kg | 103 / 92 lb 46.7 / 41.7 kg | 148 / 124 lb 67.1 / 56.2 kg | 185 / 156 lb 83.9 / 70.8 kg |
| 140 lb 63.5 kg | 86 / 70 lb 39 / 31.8 kg | 109 / 96 lb 49.4 / 43.5 kg | 155 / 131 lb 70.3 / 59.4 kg | 194 / 164 lb 88 / 74.4 kg |
| 150 lb 68 kg | 90 / 73 lb 40.8 / 33.1 kg | 114 / 101 lb 51.7 / 45.8 kg | 162 / 137 lb 73.5 / 62.1 kg | 203 / 172 lb 92.1 / 78 kg |
| 160 lb 72.6 kg | 94 / 77 lb 42.6 / 34.9 kg | 119 / 105 lb 54 / 47.6 kg | 169 / 143 lb 76.7 / 64.9 kg | 212 / 179 lb 96.2 / 81.2 kg |
| 170 lb 77.1 kg | 97 / 80 lb 44 / 36.3 kg | 123 / 110 lb 55.8 / 49.9 kg | 176 / 149 lb 79.8 / 67.6 kg | 221 / 187 lb 100.2 / 84.8 kg |
| 180 lb 81.6 kg | 101 / 83 lb 45.8 / 37.6 kg | 128 / 114 lb 58.1 / 51.7 kg | 183 / 154 lb 83 / 69.9 kg | 230 / 194 lb 104.3 / 88 kg |
| 190 lb 86.2 kg | 105 / 86 lb 47.6 / 39 kg | 133 / 118 lb 60.3 / 53.5 kg | 190 / 160 lb 86.2 / 72.6 kg | 238 / 201 lb 108 / 91.2 kg |
| 200 lb 90.7 kg | 109 / 89 lb 49.4 / 40.4 kg | 138 / 122 lb 62.6 / 55.3 kg | 197 / 166 lb 89.4 / 75.3 kg | 246 / 208 lb 111.6 / 94.3 kg |
| 210 lb 95.3 kg | 112 / 92 lb 50.8 / 41.7 kg | 142 / 126 lb 64.4 / 57.2 kg | 203 / 171 lb 92.1 / 77.6 kg | 254 / 215 lb 115.2 / 97.5 kg |
| 220 lb 99.8 kg | 116 / 95 lb 52.6 / 43.1 kg | 147 / 130 lb 66.7 / 59 kg | 210 / 176 lb 95.3 / 79.8 kg | 262 / 222 lb 118.8 / 100.7 kg |
| 230 lb 104.3 kg | 119 / 98 lb 54 / 44.5 kg | 151 / 134 lb 68.5 / 60.8 kg | 216 / 182 lb 98 / 82.6 kg | 270 / 228 lb 122.5 / 103.4 kg |
| 240 lb 108.9 kg | 123 / 100 lb 55.8 / 45.4 kg | 155 / 138 lb 70.3 / 62.6 kg | 222 / 187 lb 100.7 / 84.8 kg | 278 / 235 lb 126.1 / 106.6 kg |
| 250 lb 113.4 kg | 126 / 103 lb 57.2 / 46.7 kg | 160 / 142 lb 72.6 / 64.4 kg | 228 / 192 lb 103.4 / 87.1 kg | 286 / 241 lb 129.7 / 109.3 kg |
| 260 lb 117.9 kg | 129 / 106 lb 58.5 / 48.1 kg | 164 / 145 lb 74.4 / 65.8 kg | 234 / 197 lb 106.1 / 89.4 kg | 293 / 248 lb 132.9 / 112.5 kg |
| 270 lb 122.5 kg | 133 / 109 lb 60.3 / 49.4 kg | 168 / 149 lb 76.2 / 67.6 kg | 240 / 202 lb 108.9 / 91.6 kg | 301 / 254 lb 136.5 / 115.2 kg |
| 280 lb 127 kg | 136 / 111 lb 61.7 / 50.3 kg | 172 / 153 lb 78 / 69.4 kg | 246 / 207 lb 111.6 / 93.9 kg | 308 / 260 lb 139.7 / 117.9 kg |
| 290 lb 131.5 kg | 139 / 114 lb 63 / 51.7 kg | 176 / 156 lb 79.8 / 70.8 kg | 252 / 212 lb 114.3 / 96.2 kg | 316 / 266 lb 143.3 / 120.7 kg |
| 300 lb 136.1 kg | 142 / 117 lb 64.4 / 53.1 kg | 180 / 160 lb 81.6 / 72.6 kg | 258 / 217 lb 117 / 98.4 kg | 323 / 273 lb 146.5 / 123.8 kg |
Women’s Dumbbell Bent-Over Row vs Machine Seated Row Standards
How to read the table: The first number is Dumbbell Bent-Over Row; the second is Machine Seated 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 / 43 lb 23.6 / 19.5 kg | 75 / 62 lb 34 / 28.1 kg | 98 / 82 lb 44.5 / 37.2 kg | 121 / 105 lb 54.9 / 47.6 kg |
| 110 lb 49.9 kg | 55 / 46 lb 24.9 / 20.9 kg | 80 / 66 lb 36.3 / 29.9 kg | 104 / 88 lb 47.2 / 39.9 kg | 128 / 111 lb 58.1 / 50.3 kg |
| 120 lb 54.4 kg | 59 / 49 lb 26.8 / 22.2 kg | 84 / 70 lb 38.1 / 31.8 kg | 110 / 93 lb 49.9 / 42.2 kg | 136 / 118 lb 61.7 / 53.5 kg |
| 130 lb 59 kg | 62 / 52 lb 28.1 / 23.6 kg | 89 / 74 lb 40.4 / 33.6 kg | 116 / 98 lb 52.6 / 44.5 kg | 144 / 125 lb 65.3 / 56.7 kg |
| 140 lb 63.5 kg | 65 / 54 lb 29.5 / 24.5 kg | 94 / 77 lb 42.6 / 34.9 kg | 122 / 103 lb 55.3 / 46.7 kg | 151 / 131 lb 68.5 / 59.4 kg |
| 150 lb 68 kg | 68 / 57 lb 30.8 / 25.9 kg | 98 / 81 lb 44.5 / 36.7 kg | 128 / 108 lb 58.1 / 49 kg | 158 / 137 lb 71.7 / 62.1 kg |
| 160 lb 72.6 kg | 71 / 60 lb 32.2 / 27.2 kg | 102 / 85 lb 46.3 / 38.6 kg | 134 / 113 lb 60.8 / 51.3 kg | 165 / 143 lb 74.8 / 64.9 kg |
| 170 lb 77.1 kg | 74 / 62 lb 33.6 / 28.1 kg | 107 / 88 lb 48.5 / 39.9 kg | 139 / 117 lb 63 / 53.1 kg | 172 / 149 lb 78 / 67.6 kg |
| 180 lb 81.6 kg | 77 / 64 lb 34.9 / 29 kg | 111 / 91 lb 50.3 / 41.3 kg | 145 / 122 lb 65.8 / 55.3 kg | 178 / 155 lb 80.7 / 70.3 kg |
| 190 lb 86.2 kg | 80 / 67 lb 36.3 / 30.4 kg | 115 / 95 lb 52.2 / 43.1 kg | 150 / 126 lb 68 / 57.2 kg | 185 / 160 lb 83.9 / 72.6 kg |
| 200 lb 90.7 kg | 82 / 69 lb 37.2 / 31.3 kg | 119 / 98 lb 54 / 44.5 kg | 155 / 131 lb 70.3 / 59.4 kg | 191 / 166 lb 86.6 / 75.3 kg |
| 210 lb 95.3 kg | 85 / 71 lb 38.6 / 32.2 kg | 123 / 101 lb 55.8 / 45.8 kg | 160 / 135 lb 72.6 / 61.2 kg | 198 / 171 lb 89.8 / 77.6 kg |
| 220 lb 99.8 kg | 88 / 74 lb 39.9 / 33.6 kg | 127 / 105 lb 57.6 / 47.6 kg | 165 / 139 lb 74.8 / 63 kg | 204 / 177 lb 92.5 / 80.3 kg |
| 230 lb 104.3 kg | 90 / 76 lb 40.8 / 34.5 kg | 130 / 108 lb 59 / 49 kg | 170 / 144 lb 77.1 / 65.3 kg | 210 / 182 lb 95.3 / 82.6 kg |
| 240 lb 108.9 kg | 93 / 78 lb 42.2 / 35.4 kg | 134 / 111 lb 60.8 / 50.3 kg | 175 / 148 lb 79.4 / 67.1 kg | 216 / 187 lb 98 / 84.8 kg |
How Your Dumbbell Bent Over Row vs Machine Seated 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 machine seated row strength level
The standards use the sex-specific targets from the individual Machine Seated Row 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 lift more 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 seated row | Adjust machine seated row 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 Machine Seated 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 machine seated 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 standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
12.3 → 22.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine seated row standard minus the dumbbell bent-over row standard. A plus sign means the machine seated 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 | −14 lb −6.3 kg | −11 lb −5 kg | −22 lb −10 kg | −27 lb −12.3 kg |
| 130 lb 59 kg | −15 lb −6.8 kg | −11 lb −5 kg | −24 lb −10.9 kg | −29 lb −13.1 kg |
| 140 lb 63.5 kg | −16 lb −7.2 kg | −13 lb −5.9 kg | −24 lb −10.9 kg | −30 lb −13.6 kg |
| 150 lb 68 kg | −17 lb −7.7 kg | −13 lb −5.9 kg | −25 lb −11.4 kg | −31 lb −14.1 kg |
| 160 lb 72.6 kg | −17 lb −7.7 kg | −14 lb −6.4 kg | −26 lb −11.8 kg | −33 lb −15 kg |
| 170 lb 77.1 kg | −17 lb −7.7 kg | −13 lb −5.9 kg | −27 lb −12.2 kg | −34 lb −15.4 kg |
| 180 lb 81.6 kg | −18 lb −8.2 kg | −14 lb −6.4 kg | −29 lb −13.1 kg | −36 lb −16.3 kg |
| 190 lb 86.2 kg | −19 lb −8.6 kg | −15 lb −6.8 kg | −30 lb −13.6 kg | −37 lb −16.8 kg |
| 200 lb 90.7 kg | −20 lb −9 kg | −16 lb −7.3 kg | −31 lb −14.1 kg | −38 lb −17.3 kg |
| 210 lb 95.3 kg | −20 lb −9.1 kg | −16 lb −7.2 kg | −32 lb −14.5 kg | −39 lb −17.7 kg |
| 220 lb 99.8 kg | −21 lb −9.5 kg | −17 lb −7.7 kg | −34 lb −15.5 kg | −40 lb −18.1 kg |
| 230 lb 104.3 kg | −21 lb −9.5 kg | −17 lb −7.7 kg | −34 lb −15.4 kg | −42 lb −19.1 kg |
| 240 lb 108.9 kg | −23 lb −10.4 kg | −17 lb −7.7 kg | −35 lb −15.9 kg | −43 lb −19.5 kg |
| 250 lb 113.4 kg | −23 lb −10.5 kg | −18 lb −8.2 kg | −36 lb −16.3 kg | −45 lb −20.4 kg |
| 260 lb 117.9 kg | −23 lb −10.4 kg | −19 lb −8.6 kg | −37 lb −16.7 kg | −45 lb −20.4 kg |
| 270 lb 122.5 kg | −24 lb −10.9 kg | −19 lb −8.6 kg | −38 lb −17.3 kg | −47 lb −21.3 kg |
| 280 lb 127 kg | −25 lb −11.4 kg | −19 lb −8.6 kg | −39 lb −17.7 kg | −48 lb −21.8 kg |
| 290 lb 131.5 kg | −25 lb −11.3 kg | −20 lb −9 kg | −40 lb −18.1 kg | −50 lb −22.6 kg |
| 300 lb 136.1 kg | −25 lb −11.3 kg | −20 lb −9 kg | −41 lb −18.6 kg | −50 lb −22.7 kg |
How Women’s Dumbbell Bent Over Row and Machine Seated 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.
7.3 → 13.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine seated row standard minus the dumbbell bent-over row standard. A plus sign means the machine seated 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 | −9 lb −4.1 kg | −13 lb −5.9 kg | −16 lb −7.3 kg | −16 lb −7.3 kg |
| 110 lb 49.9 kg | −9 lb −4 kg | −14 lb −6.4 kg | −16 lb −7.3 kg | −17 lb −7.8 kg |
| 120 lb 54.4 kg | −10 lb −4.6 kg | −14 lb −6.3 kg | −17 lb −7.7 kg | −18 lb −8.2 kg |
| 130 lb 59 kg | −10 lb −4.5 kg | −15 lb −6.8 kg | −18 lb −8.1 kg | −19 lb −8.6 kg |
| 140 lb 63.5 kg | −11 lb −5 kg | −17 lb −7.7 kg | −19 lb −8.6 kg | −20 lb −9.1 kg |
| 150 lb 68 kg | −11 lb −4.9 kg | −17 lb −7.8 kg | −20 lb −9.1 kg | −21 lb −9.6 kg |
| 160 lb 72.6 kg | −11 lb −5 kg | −17 lb −7.7 kg | −21 lb −9.5 kg | −22 lb −9.9 kg |
| 170 lb 77.1 kg | −12 lb −5.5 kg | −19 lb −8.6 kg | −22 lb −9.9 kg | −23 lb −10.4 kg |
| 180 lb 81.6 kg | −13 lb −5.9 kg | −20 lb −9 kg | −23 lb −10.5 kg | −23 lb −10.4 kg |
| 190 lb 86.2 kg | −13 lb −5.9 kg | −20 lb −9.1 kg | −24 lb −10.8 kg | −25 lb −11.3 kg |
| 200 lb 90.7 kg | −13 lb −5.9 kg | −21 lb −9.5 kg | −24 lb −10.9 kg | −25 lb −11.3 kg |
| 210 lb 95.3 kg | −14 lb −6.4 kg | −22 lb −10 kg | −25 lb −11.4 kg | −27 lb −12.2 kg |
| 220 lb 99.8 kg | −14 lb −6.3 kg | −22 lb −10 kg | −26 lb −11.8 kg | −27 lb −12.2 kg |
| 230 lb 104.3 kg | −14 lb −6.3 kg | −22 lb −10 kg | −26 lb −11.8 kg | −28 lb −12.7 kg |
| 240 lb 108.9 kg | −15 lb −6.8 kg | −23 lb −10.5 kg | −27 lb −12.3 kg | −29 lb −13.2 kg |
Dumbbell Bent Over Row and Machine Seated Row Exercises Used by This Calculator
This calculator uses a bilateral dumbbell bent-over row and a strict machine seated row. Use strict canonical Dumbbell Bent Over Row and Machine Seated Row 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.
Use a strict, repeatable Machine Seated Row
These standards reflect effective total machine load, not one-side plate load or one-arm load Performed seated on a selectorized or plate-loaded row machine using both handles Consistent machine, seat setting, handle, grip, and body position assumed across all tests Torso remains stable throughout the pull and return Handles reach a consistent finish near the lower ribs, waist, or upper abdomen Elbows clearly drive back without shrugging or curling the handles Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Enter one recent Dumbbell Bent Over Row result and one recent Machine Seated Row 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 Seated Row — View the individual Machine Seated 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.
- Chest Supported 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.
- Barbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.