Dumbbell Bent Over Row vs Single Arm Cable High Row Strength Standards
Compare your dumbbell bent-over row and single arm cable high row against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Use each exercise's canonical input: Weight per dumbbell for Dumbbell Bent Over Row and Total external load for Single Arm Cable High 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; entered load is the selected or loaded cable resistance for the one working handle and one arm at a time. Do not enter bodyweight, combined left-plus-right load, another station's converted force, or a different implement's load.. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Dumbbell Bent Over Row vs Single Arm Cable High Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell bent-over row and single arm cable high 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 single arm cable high 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 / Single Arm Cable High 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 Single Arm Cable High Row Standards
How to read the table: The first number is Dumbbell Bent-Over Row; the second is Single Arm Cable High 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 / 36 lb 34.9 / 16.3 kg | 98 / 56 lb 44.5 / 25.4 kg | 140 / 81 lb 63.5 / 36.7 kg | 175 / 109 lb 79.4 / 49.4 kg |
| 130 lb 59 kg | 82 / 38 lb 37.2 / 17.2 kg | 103 / 59 lb 46.7 / 26.8 kg | 148 / 85 lb 67.1 / 38.6 kg | 185 / 115 lb 83.9 / 52.2 kg |
| 140 lb 63.5 kg | 86 / 40 lb 39 / 18.1 kg | 109 / 62 lb 49.4 / 28.1 kg | 155 / 90 lb 70.3 / 40.8 kg | 194 / 121 lb 88 / 54.9 kg |
| 150 lb 68 kg | 90 / 42 lb 40.8 / 19.1 kg | 114 / 65 lb 51.7 / 29.5 kg | 162 / 94 lb 73.5 / 42.6 kg | 203 / 126 lb 92.1 / 57.2 kg |
| 160 lb 72.6 kg | 94 / 44 lb 42.6 / 20 kg | 119 / 68 lb 54 / 30.8 kg | 169 / 98 lb 76.7 / 44.5 kg | 212 / 132 lb 96.2 / 59.9 kg |
| 170 lb 77.1 kg | 97 / 45 lb 44 / 20.4 kg | 123 / 71 lb 55.8 / 32.2 kg | 176 / 102 lb 79.8 / 46.3 kg | 221 / 137 lb 100.2 / 62.1 kg |
| 180 lb 81.6 kg | 101 / 47 lb 45.8 / 21.3 kg | 128 / 73 lb 58.1 / 33.1 kg | 183 / 106 lb 83 / 48.1 kg | 230 / 143 lb 104.3 / 64.9 kg |
| 190 lb 86.2 kg | 105 / 49 lb 47.6 / 22.2 kg | 133 / 76 lb 60.3 / 34.5 kg | 190 / 110 lb 86.2 / 49.9 kg | 238 / 148 lb 108 / 67.1 kg |
| 200 lb 90.7 kg | 109 / 51 lb 49.4 / 23.1 kg | 138 / 79 lb 62.6 / 35.8 kg | 197 / 114 lb 89.4 / 51.7 kg | 246 / 153 lb 111.6 / 69.4 kg |
| 210 lb 95.3 kg | 112 / 52 lb 50.8 / 23.6 kg | 142 / 81 lb 64.4 / 36.7 kg | 203 / 118 lb 92.1 / 53.5 kg | 254 / 158 lb 115.2 / 71.7 kg |
| 220 lb 99.8 kg | 116 / 54 lb 52.6 / 24.5 kg | 147 / 84 lb 66.7 / 38.1 kg | 210 / 121 lb 95.3 / 54.9 kg | 262 / 163 lb 118.8 / 73.9 kg |
| 230 lb 104.3 kg | 119 / 56 lb 54 / 25.4 kg | 151 / 86 lb 68.5 / 39 kg | 216 / 125 lb 98 / 56.7 kg | 270 / 168 lb 122.5 / 76.2 kg |
| 240 lb 108.9 kg | 123 / 57 lb 55.8 / 25.9 kg | 155 / 89 lb 70.3 / 40.4 kg | 222 / 129 lb 100.7 / 58.5 kg | 278 / 173 lb 126.1 / 78.5 kg |
| 250 lb 113.4 kg | 126 / 59 lb 57.2 / 26.8 kg | 160 / 91 lb 72.6 / 41.3 kg | 228 / 132 lb 103.4 / 59.9 kg | 286 / 178 lb 129.7 / 80.7 kg |
| 260 lb 117.9 kg | 129 / 60 lb 58.5 / 27.2 kg | 164 / 94 lb 74.4 / 42.6 kg | 234 / 136 lb 106.1 / 61.7 kg | 293 / 182 lb 132.9 / 82.6 kg |
| 270 lb 122.5 kg | 133 / 62 lb 60.3 / 28.1 kg | 168 / 96 lb 76.2 / 43.5 kg | 240 / 139 lb 108.9 / 63 kg | 301 / 187 lb 136.5 / 84.8 kg |
| 280 lb 127 kg | 136 / 63 lb 61.7 / 28.6 kg | 172 / 98 lb 78 / 44.5 kg | 246 / 142 lb 111.6 / 64.4 kg | 308 / 192 lb 139.7 / 87.1 kg |
| 290 lb 131.5 kg | 139 / 65 lb 63 / 29.5 kg | 176 / 101 lb 79.8 / 45.8 kg | 252 / 146 lb 114.3 / 66.2 kg | 316 / 196 lb 143.3 / 88.9 kg |
| 300 lb 136.1 kg | 142 / 66 lb 64.4 / 29.9 kg | 180 / 103 lb 81.6 / 46.7 kg | 258 / 149 lb 117 / 67.6 kg | 323 / 201 lb 146.5 / 91.2 kg |
Women’s Dumbbell Bent-Over Row vs Single Arm Cable High Row Standards
How to read the table: The first number is Dumbbell Bent-Over Row; the second is Single Arm Cable High 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 / 21 lb 23.6 / 9.5 kg | 75 / 34 lb 34 / 15.4 kg | 98 / 48 lb 44.5 / 21.8 kg | 121 / 66 lb 54.9 / 29.9 kg |
| 110 lb 49.9 kg | 55 / 22 lb 24.9 / 10 kg | 80 / 36 lb 36.3 / 16.3 kg | 104 / 51 lb 47.2 / 23.1 kg | 128 / 71 lb 58.1 / 32.2 kg |
| 120 lb 54.4 kg | 59 / 23 lb 26.8 / 10.4 kg | 84 / 38 lb 38.1 / 17.2 kg | 110 / 54 lb 49.9 / 24.5 kg | 136 / 75 lb 61.7 / 34 kg |
| 130 lb 59 kg | 62 / 25 lb 28.1 / 11.3 kg | 89 / 40 lb 40.4 / 18.1 kg | 116 / 57 lb 52.6 / 25.9 kg | 144 / 79 lb 65.3 / 35.8 kg |
| 140 lb 63.5 kg | 65 / 26 lb 29.5 / 11.8 kg | 94 / 42 lb 42.6 / 19.1 kg | 122 / 60 lb 55.3 / 27.2 kg | 151 / 83 lb 68.5 / 37.6 kg |
| 150 lb 68 kg | 68 / 27 lb 30.8 / 12.2 kg | 98 / 44 lb 44.5 / 20 kg | 128 / 63 lb 58.1 / 28.6 kg | 158 / 87 lb 71.7 / 39.5 kg |
| 160 lb 72.6 kg | 71 / 28 lb 32.2 / 12.7 kg | 102 / 46 lb 46.3 / 20.9 kg | 134 / 66 lb 60.8 / 29.9 kg | 165 / 91 lb 74.8 / 41.3 kg |
| 170 lb 77.1 kg | 74 / 29 lb 33.6 / 13.2 kg | 107 / 48 lb 48.5 / 21.8 kg | 139 / 68 lb 63 / 30.8 kg | 172 / 95 lb 78 / 43.1 kg |
| 180 lb 81.6 kg | 77 / 30 lb 34.9 / 13.6 kg | 111 / 50 lb 50.3 / 22.7 kg | 145 / 71 lb 65.8 / 32.2 kg | 178 / 98 lb 80.7 / 44.5 kg |
| 190 lb 86.2 kg | 80 / 32 lb 36.3 / 14.5 kg | 115 / 52 lb 52.2 / 23.6 kg | 150 / 74 lb 68 / 33.6 kg | 185 / 102 lb 83.9 / 46.3 kg |
| 200 lb 90.7 kg | 82 / 33 lb 37.2 / 15 kg | 119 / 53 lb 54 / 24 kg | 155 / 76 lb 70.3 / 34.5 kg | 191 / 105 lb 86.6 / 47.6 kg |
| 210 lb 95.3 kg | 85 / 34 lb 38.6 / 15.4 kg | 123 / 55 lb 55.8 / 24.9 kg | 160 / 79 lb 72.6 / 35.8 kg | 198 / 109 lb 89.8 / 49.4 kg |
| 220 lb 99.8 kg | 88 / 35 lb 39.9 / 15.9 kg | 127 / 57 lb 57.6 / 25.9 kg | 165 / 81 lb 74.8 / 36.7 kg | 204 / 112 lb 92.5 / 50.8 kg |
| 230 lb 104.3 kg | 90 / 36 lb 40.8 / 16.3 kg | 130 / 59 lb 59 / 26.8 kg | 170 / 84 lb 77.1 / 38.1 kg | 210 / 116 lb 95.3 / 52.6 kg |
| 240 lb 108.9 kg | 93 / 37 lb 42.2 / 16.8 kg | 134 / 60 lb 60.8 / 27.2 kg | 175 / 86 lb 79.4 / 39 kg | 216 / 119 lb 98 / 54 kg |
How Your Dumbbell Bent Over Row vs Single Arm Cable High 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 single arm cable high row strength level
The standards use the sex-specific thresholds from the individual Single Arm Cable High 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 larger 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 single arm cable high row | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Single Arm Cable High 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 single arm cable high 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.
30 → 55.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the single arm cable high row standard minus the dumbbell bent-over row standard. A plus sign means the single arm cable high 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 | −41 lb −18.6 kg | −42 lb −19.1 kg | −59 lb −26.8 kg | −66 lb −30 kg |
| 130 lb 59 kg | −44 lb −20 kg | −44 lb −19.9 kg | −63 lb −28.5 kg | −70 lb −31.7 kg |
| 140 lb 63.5 kg | −46 lb −20.9 kg | −47 lb −21.3 kg | −65 lb −29.5 kg | −73 lb −33.1 kg |
| 150 lb 68 kg | −48 lb −21.7 kg | −49 lb −22.2 kg | −68 lb −30.9 kg | −77 lb −34.9 kg |
| 160 lb 72.6 kg | −50 lb −22.6 kg | −51 lb −23.2 kg | −71 lb −32.2 kg | −80 lb −36.3 kg |
| 170 lb 77.1 kg | −52 lb −23.6 kg | −52 lb −23.6 kg | −74 lb −33.5 kg | −84 lb −38.1 kg |
| 180 lb 81.6 kg | −54 lb −24.5 kg | −55 lb −25 kg | −77 lb −34.9 kg | −87 lb −39.4 kg |
| 190 lb 86.2 kg | −56 lb −25.4 kg | −57 lb −25.8 kg | −80 lb −36.3 kg | −90 lb −40.9 kg |
| 200 lb 90.7 kg | −58 lb −26.3 kg | −59 lb −26.8 kg | −83 lb −37.7 kg | −93 lb −42.2 kg |
| 210 lb 95.3 kg | −60 lb −27.2 kg | −61 lb −27.7 kg | −85 lb −38.6 kg | −96 lb −43.5 kg |
| 220 lb 99.8 kg | −62 lb −28.1 kg | −63 lb −28.6 kg | −89 lb −40.4 kg | −99 lb −44.9 kg |
| 230 lb 104.3 kg | −63 lb −28.6 kg | −65 lb −29.5 kg | −91 lb −41.3 kg | −102 lb −46.3 kg |
| 240 lb 108.9 kg | −66 lb −29.9 kg | −66 lb −29.9 kg | −93 lb −42.2 kg | −105 lb −47.6 kg |
| 250 lb 113.4 kg | −67 lb −30.4 kg | −69 lb −31.3 kg | −96 lb −43.5 kg | −108 lb −49 kg |
| 260 lb 117.9 kg | −69 lb −31.3 kg | −70 lb −31.8 kg | −98 lb −44.4 kg | −111 lb −50.3 kg |
| 270 lb 122.5 kg | −71 lb −32.2 kg | −72 lb −32.7 kg | −101 lb −45.9 kg | −114 lb −51.7 kg |
| 280 lb 127 kg | −73 lb −33.1 kg | −74 lb −33.5 kg | −104 lb −47.2 kg | −116 lb −52.6 kg |
| 290 lb 131.5 kg | −74 lb −33.5 kg | −75 lb −34 kg | −106 lb −48.1 kg | −120 lb −54.4 kg |
| 300 lb 136.1 kg | −76 lb −34.5 kg | −77 lb −34.9 kg | −109 lb −49.4 kg | −122 lb −55.3 kg |
How Women’s Dumbbell Bent Over Row and Single Arm Cable High 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.
25 → 44 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the single arm cable high row standard minus the dumbbell bent-over row standard. A plus sign means the single arm cable high 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 | −31 lb −14.1 kg | −41 lb −18.6 kg | −50 lb −22.7 kg | −55 lb −25 kg |
| 110 lb 49.9 kg | −33 lb −14.9 kg | −44 lb −20 kg | −53 lb −24.1 kg | −57 lb −25.9 kg |
| 120 lb 54.4 kg | −36 lb −16.4 kg | −46 lb −20.9 kg | −56 lb −25.4 kg | −61 lb −27.7 kg |
| 130 lb 59 kg | −37 lb −16.8 kg | −49 lb −22.3 kg | −59 lb −26.7 kg | −65 lb −29.5 kg |
| 140 lb 63.5 kg | −39 lb −17.7 kg | −52 lb −23.5 kg | −62 lb −28.1 kg | −68 lb −30.9 kg |
| 150 lb 68 kg | −41 lb −18.6 kg | −54 lb −24.5 kg | −65 lb −29.5 kg | −71 lb −32.2 kg |
| 160 lb 72.6 kg | −43 lb −19.5 kg | −56 lb −25.4 kg | −68 lb −30.9 kg | −74 lb −33.5 kg |
| 170 lb 77.1 kg | −45 lb −20.4 kg | −59 lb −26.7 kg | −71 lb −32.2 kg | −77 lb −34.9 kg |
| 180 lb 81.6 kg | −47 lb −21.3 kg | −61 lb −27.6 kg | −74 lb −33.6 kg | −80 lb −36.2 kg |
| 190 lb 86.2 kg | −48 lb −21.8 kg | −63 lb −28.6 kg | −76 lb −34.4 kg | −83 lb −37.6 kg |
| 200 lb 90.7 kg | −49 lb −22.2 kg | −66 lb −30 kg | −79 lb −35.8 kg | −86 lb −39 kg |
| 210 lb 95.3 kg | −51 lb −23.2 kg | −68 lb −30.9 kg | −81 lb −36.8 kg | −89 lb −40.4 kg |
| 220 lb 99.8 kg | −53 lb −24 kg | −70 lb −31.7 kg | −84 lb −38.1 kg | −92 lb −41.7 kg |
| 230 lb 104.3 kg | −54 lb −24.5 kg | −71 lb −32.2 kg | −86 lb −39 kg | −94 lb −42.7 kg |
| 240 lb 108.9 kg | −56 lb −25.4 kg | −74 lb −33.6 kg | −89 lb −40.4 kg | −97 lb −44 kg |
Dumbbell Bent Over Row and Single Arm Cable High Row Exercises Used by This Calculator
This calculator uses a bilateral dumbbell bent-over row and a strict single arm cable high row test. Use strict canonical Dumbbell Bent Over Row and Single Arm Cable High 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 the canonical Single Arm Cable High Row setup and load convention
entered load is the selected or loaded cable resistance for the one working handle and one arm at a time. Do not enter bodyweight, combined left-plus-right load, another station’s converted force, or a different implement’s load. Reps are total valid reps across both arms combined, using the same strict high-row standard on each side. No side selector, separate left/right entries, or imbalance score is supported; this tool scores the total-combined unilateral test only. Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Dumbbell Bent Over Row result and one recent Single Arm Cable High Row result
Use each exercise’s canonical input: Weight per dumbbell for Dumbbell Bent Over Row and Total external load for Single Arm Cable High Row.
Related Tools
- Dumbbell Bent-Over Row — View the individual Dumbbell Bent-Over Row standards and next strength-level target.
- Single Arm Cable High Row — View the individual Single Arm Cable High Row standards and next strength-level target.
- One Arm Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Standing Cable Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable High Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Face Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.