Chest Supported Dumbbell Row vs Dumbbell Bent Over Row Strength Standards
Compare your chest-supported dumbbell 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 working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict bilateral chest-supported dumbbell row with matched dumbbells moving together through full range 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.
Chest Supported Dumbbell Row vs Dumbbell Bent Over Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the chest-supported dumbbell 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 chest-supported dumbbell 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 Chest Supported Dumbbell 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 Chest Supported Dumbbell Row vs Dumbbell Bent-Over Row Standards
How to read the table: The first number is Chest Supported Dumbbell 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 | 67 / 77 lb 30.4 / 34.9 kg | 95 / 98 lb 43.1 / 44.5 kg | 129 / 140 lb 58.5 / 63.5 kg | 162 / 175 lb 73.5 / 79.4 kg |
| 130 lb 59 kg | 71 / 82 lb 32.2 / 37.2 kg | 100 / 103 lb 45.4 / 46.7 kg | 136 / 148 lb 61.7 / 67.1 kg | 171 / 185 lb 77.6 / 83.9 kg |
| 140 lb 63.5 kg | 74 / 86 lb 33.6 / 39 kg | 105 / 109 lb 47.6 / 49.4 kg | 143 / 155 lb 64.9 / 70.3 kg | 179 / 194 lb 81.2 / 88 kg |
| 150 lb 68 kg | 78 / 90 lb 35.4 / 40.8 kg | 110 / 114 lb 49.9 / 51.7 kg | 149 / 162 lb 67.6 / 73.5 kg | 188 / 203 lb 85.3 / 92.1 kg |
| 160 lb 72.6 kg | 81 / 94 lb 36.7 / 42.6 kg | 115 / 119 lb 52.2 / 54 kg | 156 / 169 lb 70.8 / 76.7 kg | 196 / 212 lb 88.9 / 96.2 kg |
| 170 lb 77.1 kg | 84 / 97 lb 38.1 / 44 kg | 120 / 123 lb 54.4 / 55.8 kg | 162 / 176 lb 73.5 / 79.8 kg | 204 / 221 lb 92.5 / 100.2 kg |
| 180 lb 81.6 kg | 88 / 101 lb 39.9 / 45.8 kg | 124 / 128 lb 56.2 / 58.1 kg | 169 / 183 lb 76.7 / 83 kg | 212 / 230 lb 96.2 / 104.3 kg |
| 190 lb 86.2 kg | 91 / 105 lb 41.3 / 47.6 kg | 129 / 133 lb 58.5 / 60.3 kg | 175 / 190 lb 79.4 / 86.2 kg | 220 / 238 lb 99.8 / 108 kg |
| 200 lb 90.7 kg | 94 / 109 lb 42.6 / 49.4 kg | 133 / 138 lb 60.3 / 62.6 kg | 181 / 197 lb 82.1 / 89.4 kg | 228 / 246 lb 103.4 / 111.6 kg |
| 210 lb 95.3 kg | 97 / 112 lb 44 / 50.8 kg | 138 / 142 lb 62.6 / 64.4 kg | 187 / 203 lb 84.8 / 92.1 kg | 235 / 254 lb 106.6 / 115.2 kg |
| 220 lb 99.8 kg | 100 / 116 lb 45.4 / 52.6 kg | 142 / 147 lb 64.4 / 66.7 kg | 193 / 210 lb 87.5 / 95.3 kg | 243 / 262 lb 110.2 / 118.8 kg |
| 230 lb 104.3 kg | 103 / 119 lb 46.7 / 54 kg | 147 / 151 lb 66.7 / 68.5 kg | 199 / 216 lb 90.3 / 98 kg | 250 / 270 lb 113.4 / 122.5 kg |
| 240 lb 108.9 kg | 106 / 123 lb 48.1 / 55.8 kg | 151 / 155 lb 68.5 / 70.3 kg | 204 / 222 lb 92.5 / 100.7 kg | 257 / 278 lb 116.6 / 126.1 kg |
| 250 lb 113.4 kg | 109 / 126 lb 49.4 / 57.2 kg | 155 / 160 lb 70.3 / 72.6 kg | 210 / 228 lb 95.3 / 103.4 kg | 264 / 286 lb 119.7 / 129.7 kg |
| 260 lb 117.9 kg | 112 / 129 lb 50.8 / 58.5 kg | 159 / 164 lb 72.1 / 74.4 kg | 216 / 234 lb 98 / 106.1 kg | 271 / 293 lb 122.9 / 132.9 kg |
| 270 lb 122.5 kg | 115 / 133 lb 52.2 / 60.3 kg | 163 / 168 lb 73.9 / 76.2 kg | 221 / 240 lb 100.2 / 108.9 kg | 278 / 301 lb 126.1 / 136.5 kg |
| 280 lb 127 kg | 118 / 136 lb 53.5 / 61.7 kg | 167 / 172 lb 75.7 / 78 kg | 227 / 246 lb 103 / 111.6 kg | 285 / 308 lb 129.3 / 139.7 kg |
| 290 lb 131.5 kg | 121 / 139 lb 54.9 / 63 kg | 171 / 176 lb 77.6 / 79.8 kg | 232 / 252 lb 105.2 / 114.3 kg | 292 / 316 lb 132.4 / 143.3 kg |
| 300 lb 136.1 kg | 123 / 142 lb 55.8 / 64.4 kg | 175 / 180 lb 79.4 / 81.6 kg | 237 / 258 lb 107.5 / 117 kg | 298 / 323 lb 135.2 / 146.5 kg |
Women’s Chest Supported Dumbbell Row vs Dumbbell Bent-Over Row Standards
How to read the table: The first number is Chest Supported Dumbbell 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 | 41 / 52 lb 18.6 / 23.6 kg | 61 / 75 lb 27.7 / 34 kg | 82 / 98 lb 37.2 / 44.5 kg | 103 / 121 lb 46.7 / 54.9 kg |
| 110 lb 49.9 kg | 44 / 55 lb 20 / 24.9 kg | 65 / 80 lb 29.5 / 36.3 kg | 87 / 104 lb 39.5 / 47.2 kg | 110 / 128 lb 49.9 / 58.1 kg |
| 120 lb 54.4 kg | 47 / 59 lb 21.3 / 26.8 kg | 69 / 84 lb 31.3 / 38.1 kg | 92 / 110 lb 41.7 / 49.9 kg | 116 / 136 lb 52.6 / 61.7 kg |
| 130 lb 59 kg | 49 / 62 lb 22.2 / 28.1 kg | 73 / 89 lb 33.1 / 40.4 kg | 97 / 116 lb 44 / 52.6 kg | 123 / 144 lb 55.8 / 65.3 kg |
| 140 lb 63.5 kg | 52 / 65 lb 23.6 / 29.5 kg | 76 / 94 lb 34.5 / 42.6 kg | 102 / 122 lb 46.3 / 55.3 kg | 129 / 151 lb 58.5 / 68.5 kg |
| 150 lb 68 kg | 54 / 68 lb 24.5 / 30.8 kg | 80 / 98 lb 36.3 / 44.5 kg | 107 / 128 lb 48.5 / 58.1 kg | 135 / 158 lb 61.2 / 71.7 kg |
| 160 lb 72.6 kg | 56 / 71 lb 25.4 / 32.2 kg | 84 / 102 lb 38.1 / 46.3 kg | 112 / 134 lb 50.8 / 60.8 kg | 141 / 165 lb 64 / 74.8 kg |
| 170 lb 77.1 kg | 59 / 74 lb 26.8 / 33.6 kg | 87 / 107 lb 39.5 / 48.5 kg | 116 / 139 lb 52.6 / 63 kg | 147 / 172 lb 66.7 / 78 kg |
| 180 lb 81.6 kg | 61 / 77 lb 27.7 / 34.9 kg | 90 / 111 lb 40.8 / 50.3 kg | 121 / 145 lb 54.9 / 65.8 kg | 152 / 178 lb 68.9 / 80.7 kg |
| 190 lb 86.2 kg | 63 / 80 lb 28.6 / 36.3 kg | 94 / 115 lb 42.6 / 52.2 kg | 125 / 150 lb 56.7 / 68 kg | 158 / 185 lb 71.7 / 83.9 kg |
| 200 lb 90.7 kg | 65 / 82 lb 29.5 / 37.2 kg | 97 / 119 lb 44 / 54 kg | 130 / 155 lb 59 / 70.3 kg | 164 / 191 lb 74.4 / 86.6 kg |
| 210 lb 95.3 kg | 68 / 85 lb 30.8 / 38.6 kg | 100 / 123 lb 45.4 / 55.8 kg | 134 / 160 lb 60.8 / 72.6 kg | 169 / 198 lb 76.7 / 89.8 kg |
| 220 lb 99.8 kg | 70 / 88 lb 31.8 / 39.9 kg | 103 / 127 lb 46.7 / 57.6 kg | 138 / 165 lb 62.6 / 74.8 kg | 174 / 204 lb 78.9 / 92.5 kg |
| 230 lb 104.3 kg | 72 / 90 lb 32.7 / 40.8 kg | 106 / 130 lb 48.1 / 59 kg | 142 / 170 lb 64.4 / 77.1 kg | 180 / 210 lb 81.6 / 95.3 kg |
| 240 lb 108.9 kg | 74 / 93 lb 33.6 / 42.2 kg | 109 / 134 lb 49.4 / 60.8 kg | 146 / 175 lb 66.2 / 79.4 kg | 185 / 216 lb 83.9 / 98 kg |
How Your Chest Supported Dumbbell 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 chest-supported dumbbell row strength level
The standards use the sex-specific strength levels from the individual Chest Supported Dumbbell 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 row more combined dumbbell load 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 chest-supported dumbbell row | Adjust combined-pair chest-supported dumbbell row targets to exact bodyweight with the two-thirds rule and show targets per dumbbell. |
| 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 Chest Supported Dumbbell 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 chest-supported dumbbell 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.
5.9 → 11.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell bent-over row standard minus the chest-supported dumbbell row standard. A plus sign means the dumbbell bent-over row standard is higher. A minus sign means the chest-supported dumbbell row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +10 lb +4.5 kg | +3 lb +1.4 kg | +11 lb +5 kg | +13 lb +5.9 kg |
| 130 lb 59 kg | +11 lb +5 kg | +3 lb +1.3 kg | +12 lb +5.4 kg | +14 lb +6.3 kg |
| 140 lb 63.5 kg | +12 lb +5.4 kg | +4 lb +1.8 kg | +12 lb +5.4 kg | +15 lb +6.8 kg |
| 150 lb 68 kg | +12 lb +5.4 kg | +4 lb +1.8 kg | +13 lb +5.9 kg | +15 lb +6.8 kg |
| 160 lb 72.6 kg | +13 lb +5.9 kg | +4 lb +1.8 kg | +13 lb +5.9 kg | +16 lb +7.3 kg |
| 170 lb 77.1 kg | +13 lb +5.9 kg | +3 lb +1.4 kg | +14 lb +6.3 kg | +17 lb +7.7 kg |
| 180 lb 81.6 kg | +13 lb +5.9 kg | +4 lb +1.9 kg | +14 lb +6.3 kg | +18 lb +8.1 kg |
| 190 lb 86.2 kg | +14 lb +6.3 kg | +4 lb +1.8 kg | +15 lb +6.8 kg | +18 lb +8.2 kg |
| 200 lb 90.7 kg | +15 lb +6.8 kg | +5 lb +2.3 kg | +16 lb +7.3 kg | +18 lb +8.2 kg |
| 210 lb 95.3 kg | +15 lb +6.8 kg | +4 lb +1.8 kg | +16 lb +7.3 kg | +19 lb +8.6 kg |
| 220 lb 99.8 kg | +16 lb +7.2 kg | +5 lb +2.3 kg | +17 lb +7.8 kg | +19 lb +8.6 kg |
| 230 lb 104.3 kg | +16 lb +7.3 kg | +4 lb +1.8 kg | +17 lb +7.7 kg | +20 lb +9.1 kg |
| 240 lb 108.9 kg | +17 lb +7.7 kg | +4 lb +1.8 kg | +18 lb +8.2 kg | +21 lb +9.5 kg |
| 250 lb 113.4 kg | +17 lb +7.8 kg | +5 lb +2.3 kg | +18 lb +8.1 kg | +22 lb +10 kg |
| 260 lb 117.9 kg | +17 lb +7.7 kg | +5 lb +2.3 kg | +18 lb +8.1 kg | +22 lb +10 kg |
| 270 lb 122.5 kg | +18 lb +8.1 kg | +5 lb +2.3 kg | +19 lb +8.7 kg | +23 lb +10.4 kg |
| 280 lb 127 kg | +18 lb +8.2 kg | +5 lb +2.3 kg | +19 lb +8.6 kg | +23 lb +10.4 kg |
| 290 lb 131.5 kg | +18 lb +8.1 kg | +5 lb +2.2 kg | +20 lb +9.1 kg | +24 lb +10.9 kg |
| 300 lb 136.1 kg | +19 lb +8.6 kg | +5 lb +2.2 kg | +21 lb +9.5 kg | +25 lb +11.3 kg |
How Women’s Chest Supported Dumbbell 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.
8.2 → 14.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell bent-over row standard minus the chest-supported dumbbell row standard. A plus sign means the dumbbell bent-over row standard is higher. A minus sign means the chest-supported dumbbell row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +11 lb +5 kg | +14 lb +6.3 kg | +16 lb +7.3 kg | +18 lb +8.2 kg |
| 110 lb 49.9 kg | +11 lb +4.9 kg | +15 lb +6.8 kg | +17 lb +7.7 kg | +18 lb +8.2 kg |
| 120 lb 54.4 kg | +12 lb +5.5 kg | +15 lb +6.8 kg | +18 lb +8.2 kg | +20 lb +9.1 kg |
| 130 lb 59 kg | +13 lb +5.9 kg | +16 lb +7.3 kg | +19 lb +8.6 kg | +21 lb +9.5 kg |
| 140 lb 63.5 kg | +13 lb +5.9 kg | +18 lb +8.1 kg | +20 lb +9 kg | +22 lb +10 kg |
| 150 lb 68 kg | +14 lb +6.3 kg | +18 lb +8.2 kg | +21 lb +9.6 kg | +23 lb +10.5 kg |
| 160 lb 72.6 kg | +15 lb +6.8 kg | +18 lb +8.2 kg | +22 lb +10 kg | +24 lb +10.8 kg |
| 170 lb 77.1 kg | +15 lb +6.8 kg | +20 lb +9 kg | +23 lb +10.4 kg | +25 lb +11.3 kg |
| 180 lb 81.6 kg | +16 lb +7.2 kg | +21 lb +9.5 kg | +24 lb +10.9 kg | +26 lb +11.8 kg |
| 190 lb 86.2 kg | +17 lb +7.7 kg | +21 lb +9.6 kg | +25 lb +11.3 kg | +27 lb +12.2 kg |
| 200 lb 90.7 kg | +17 lb +7.7 kg | +22 lb +10 kg | +25 lb +11.3 kg | +27 lb +12.2 kg |
| 210 lb 95.3 kg | +17 lb +7.8 kg | +23 lb +10.4 kg | +26 lb +11.8 kg | +29 lb +13.1 kg |
| 220 lb 99.8 kg | +18 lb +8.1 kg | +24 lb +10.9 kg | +27 lb +12.2 kg | +30 lb +13.6 kg |
| 230 lb 104.3 kg | +18 lb +8.1 kg | +24 lb +10.9 kg | +28 lb +12.7 kg | +30 lb +13.7 kg |
| 240 lb 108.9 kg | +19 lb +8.6 kg | +25 lb +11.4 kg | +29 lb +13.2 kg | +31 lb +14.1 kg |
Chest Supported Dumbbell Row and Dumbbell Bent Over Row Exercises Used by This Calculator
This calculator uses a strict chest-supported dumbbell row and a bilateral dumbbell bent-over row. Use strict canonical Chest Supported Dumbbell Row and Dumbbell Bent Over Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter one dumbbell’s weight and keep the torso supported
Use matched dumbbells and enter the weight of one; the score uses their combined load. Keep the chest and torso supported, move both dumbbells together from near-full arm extension to a repeatable row finish, and lower under control. Do not count torso lift, hip drive, leg kick, pad bounce, twisting, alternating reps, straps, partial range, shrug-only reps, or curl-dominant 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.
Enter one recent Chest Supported Dumbbell Row result and one recent Dumbbell Bent Over Row result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Chest Supported Dumbbell Row — View the individual Chest Supported Dumbbell Row standards and next strength-level target.
- Dumbbell Bent-Over Row — View the individual Dumbbell Bent-Over Row standards and next strength-level target.
- Chest Supported Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bench Pull — 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.
- Seated Cable Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.