Dumbbell Face Pull vs Bent Over Row Strength Standards
Compare your dumbbell face pull and 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.
Use each exercise's canonical input: Total external load for Dumbbell Face Pull and Total barbell weight for Bent Over Row. Use the combined weight of both matched dumbbells and a strict barbell row from full arm extension to the lower ribs or upper abdomen with a stable near-parallel hinged torso. 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 Face Pull vs Bent Over Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell face pull and barbell 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 dumbbell face pull and barbell 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 Dumbbell Face Pull / 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 Dumbbell Face Pull vs Bent-Over Row Standards
How to read the table: The first number is Dumbbell Face Pull; the second is 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 | 14 / 91 lb 6.4 / 41.3 kg | 22 / 119 lb 10 / 54 kg | 34 / 160 lb 15.4 / 72.6 kg | 45 / 203 lb 20.4 / 92.1 kg |
| 130 lb 59 kg | 15 / 96 lb 6.8 / 43.5 kg | 23 / 126 lb 10.4 / 57.2 kg | 36 / 169 lb 16.3 / 76.7 kg | 47 / 214 lb 21.3 / 97.1 kg |
| 140 lb 63.5 kg | 16 / 101 lb 7.3 / 45.8 kg | 24 / 132 lb 10.9 / 59.9 kg | 38 / 178 lb 17.2 / 80.7 kg | 50 / 225 lb 22.7 / 102.1 kg |
| 150 lb 68 kg | 16 / 106 lb 7.3 / 48.1 kg | 26 / 138 lb 11.8 / 62.6 kg | 39 / 186 lb 17.7 / 84.4 kg | 52 / 236 lb 23.6 / 107 kg |
| 160 lb 72.6 kg | 17 / 111 lb 7.7 / 50.3 kg | 27 / 144 lb 12.2 / 65.3 kg | 41 / 194 lb 18.6 / 88 kg | 54 / 246 lb 24.5 / 111.6 kg |
| 170 lb 77.1 kg | 18 / 115 lb 8.2 / 52.2 kg | 28 / 150 lb 12.7 / 68 kg | 43 / 202 lb 19.5 / 91.6 kg | 57 / 256 lb 25.9 / 116.1 kg |
| 180 lb 81.6 kg | 18 / 120 lb 8.2 / 54.4 kg | 29 / 156 lb 13.2 / 70.8 kg | 44 / 210 lb 20 / 95.3 kg | 59 / 266 lb 26.8 / 120.7 kg |
| 190 lb 86.2 kg | 19 / 124 lb 8.6 / 56.2 kg | 30 / 162 lb 13.6 / 73.5 kg | 46 / 218 lb 20.9 / 98.9 kg | 61 / 276 lb 27.7 / 125.2 kg |
| 200 lb 90.7 kg | 20 / 128 lb 9.1 / 58.1 kg | 31 / 168 lb 14.1 / 76.2 kg | 48 / 226 lb 21.8 / 102.5 kg | 63 / 286 lb 28.6 / 129.7 kg |
| 210 lb 95.3 kg | 20 / 133 lb 9.1 / 60.3 kg | 32 / 173 lb 14.5 / 78.5 kg | 49 / 233 lb 22.2 / 105.7 kg | 65 / 295 lb 29.5 / 133.8 kg |
| 220 lb 99.8 kg | 21 / 137 lb 9.5 / 62.1 kg | 33 / 179 lb 15 / 81.2 kg | 51 / 240 lb 23.1 / 108.9 kg | 67 / 304 lb 30.4 / 137.9 kg |
| 230 lb 104.3 kg | 22 / 141 lb 10 / 64 kg | 34 / 184 lb 15.4 / 83.5 kg | 52 / 248 lb 23.6 / 112.5 kg | 69 / 313 lb 31.3 / 142 kg |
| 240 lb 108.9 kg | 22 / 145 lb 10 / 65.8 kg | 35 / 189 lb 15.9 / 85.7 kg | 54 / 255 lb 24.5 / 115.7 kg | 71 / 323 lb 32.2 / 146.5 kg |
| 250 lb 113.4 kg | 23 / 149 lb 10.4 / 67.6 kg | 36 / 195 lb 16.3 / 88.5 kg | 55 / 262 lb 24.9 / 118.8 kg | 73 / 331 lb 33.1 / 150.1 kg |
| 260 lb 117.9 kg | 23 / 153 lb 10.4 / 69.4 kg | 37 / 200 lb 16.8 / 90.7 kg | 57 / 269 lb 25.9 / 122 kg | 75 / 340 lb 34 / 154.2 kg |
| 270 lb 122.5 kg | 24 / 157 lb 10.9 / 71.2 kg | 38 / 205 lb 17.2 / 93 kg | 58 / 276 lb 26.3 / 125.2 kg | 77 / 349 lb 34.9 / 158.3 kg |
| 280 lb 127 kg | 25 / 161 lb 11.3 / 73 kg | 39 / 210 lb 17.7 / 95.3 kg | 60 / 282 lb 27.2 / 127.9 kg | 79 / 357 lb 35.8 / 161.9 kg |
| 290 lb 131.5 kg | 25 / 164 lb 11.3 / 74.4 kg | 40 / 215 lb 18.1 / 97.5 kg | 61 / 289 lb 27.7 / 131.1 kg | 81 / 366 lb 36.7 / 166 kg |
| 300 lb 136.1 kg | 26 / 168 lb 11.8 / 76.2 kg | 41 / 220 lb 18.6 / 99.8 kg | 62 / 296 lb 28.1 / 134.3 kg | 83 / 374 lb 37.6 / 169.6 kg |
Women’s Dumbbell Face Pull vs Bent-Over Row Standards
How to read the table: The first number is Dumbbell Face Pull; the second is 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 | 8 / 63 lb 3.6 / 28.6 kg | 13 / 86 lb 5.9 / 39 kg | 20 / 114 lb 9.1 / 51.7 kg | 27 / 143 lb 12.2 / 64.9 kg |
| 110 lb 49.9 kg | 9 / 67 lb 4.1 / 30.4 kg | 14 / 92 lb 6.4 / 41.7 kg | 21 / 122 lb 9.5 / 55.3 kg | 29 / 153 lb 13.2 / 69.4 kg |
| 120 lb 54.4 kg | 9 / 72 lb 4.1 / 32.7 kg | 15 / 97 lb 6.8 / 44 kg | 22 / 129 lb 10 / 58.5 kg | 31 / 162 lb 14.1 / 73.5 kg |
| 130 lb 59 kg | 10 / 75 lb 4.5 / 34 kg | 15 / 103 lb 6.8 / 46.7 kg | 24 / 136 lb 10.9 / 61.7 kg | 33 / 171 lb 15 / 77.6 kg |
| 140 lb 63.5 kg | 11 / 79 lb 5 / 35.8 kg | 16 / 108 lb 7.3 / 49 kg | 25 / 143 lb 11.3 / 64.9 kg | 34 / 180 lb 15.4 / 81.6 kg |
| 150 lb 68 kg | 11 / 83 lb 5 / 37.6 kg | 17 / 113 lb 7.7 / 51.3 kg | 26 / 150 lb 11.8 / 68 kg | 36 / 188 lb 16.3 / 85.3 kg |
| 160 lb 72.6 kg | 11 / 87 lb 5 / 39.5 kg | 18 / 118 lb 8.2 / 53.5 kg | 27 / 157 lb 12.2 / 71.2 kg | 38 / 196 lb 17.2 / 88.9 kg |
| 170 lb 77.1 kg | 12 / 90 lb 5.4 / 40.8 kg | 18 / 123 lb 8.2 / 55.8 kg | 28 / 163 lb 12.7 / 73.9 kg | 39 / 204 lb 17.7 / 92.5 kg |
| 180 lb 81.6 kg | 12 / 94 lb 5.4 / 42.6 kg | 19 / 128 lb 8.6 / 58.1 kg | 29 / 169 lb 13.2 / 76.7 kg | 41 / 212 lb 18.6 / 96.2 kg |
| 190 lb 86.2 kg | 13 / 97 lb 5.9 / 44 kg | 20 / 132 lb 9.1 / 59.9 kg | 30 / 176 lb 13.6 / 79.8 kg | 42 / 220 lb 19.1 / 99.8 kg |
| 200 lb 90.7 kg | 13 / 101 lb 5.9 / 45.8 kg | 21 / 137 lb 9.5 / 62.1 kg | 31 / 182 lb 14.1 / 82.6 kg | 44 / 228 lb 20 / 103.4 kg |
| 210 lb 95.3 kg | 14 / 104 lb 6.4 / 47.2 kg | 21 / 141 lb 9.5 / 64 kg | 33 / 188 lb 15 / 85.3 kg | 45 / 235 lb 20.4 / 106.6 kg |
| 220 lb 99.8 kg | 14 / 107 lb 6.4 / 48.5 kg | 22 / 146 lb 10 / 66.2 kg | 34 / 194 lb 15.4 / 88 kg | 46 / 243 lb 20.9 / 110.2 kg |
| 230 lb 104.3 kg | 15 / 110 lb 6.8 / 49.9 kg | 23 / 150 lb 10.4 / 68 kg | 35 / 199 lb 15.9 / 90.3 kg | 48 / 250 lb 21.8 / 113.4 kg |
| 240 lb 108.9 kg | 15 / 114 lb 6.8 / 51.7 kg | 23 / 155 lb 10.4 / 70.3 kg | 36 / 205 lb 16.3 / 93 kg | 49 / 257 lb 22.2 / 116.6 kg |
How Your Dumbbell Face Pull vs 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 dumbbell face pull strength level
The standards use the sex-specific thresholds from the individual Dumbbell Face Pull 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.
3. Find the barbell bent-over row strength level
The standards use the sex-specific total-barbell 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 target rises more slowly than bodyweight so larger lifters are expected to row more without pound-for-pound scaling.
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 face pull | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the bent-over row | Use total-barbell estimated max and adjust targets 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 Face Pull and 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 barbell bent-over row standard is higher; below zero means the dumbbell face pull 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.
71.7 → 132 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the dumbbell face pull standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the dumbbell face pull standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +77 lb +34.9 kg | +97 lb +44 kg | +126 lb +57.2 kg | +158 lb +71.7 kg |
| 130 lb 59 kg | +81 lb +36.7 kg | +103 lb +46.8 kg | +133 lb +60.4 kg | +167 lb +75.8 kg |
| 140 lb 63.5 kg | +85 lb +38.5 kg | +108 lb +49 kg | +140 lb +63.5 kg | +175 lb +79.4 kg |
| 150 lb 68 kg | +90 lb +40.8 kg | +112 lb +50.8 kg | +147 lb +66.7 kg | +184 lb +83.4 kg |
| 160 lb 72.6 kg | +94 lb +42.6 kg | +117 lb +53.1 kg | +153 lb +69.4 kg | +192 lb +87.1 kg |
| 170 lb 77.1 kg | +97 lb +44 kg | +122 lb +55.3 kg | +159 lb +72.1 kg | +199 lb +90.2 kg |
| 180 lb 81.6 kg | +102 lb +46.2 kg | +127 lb +57.6 kg | +166 lb +75.3 kg | +207 lb +93.9 kg |
| 190 lb 86.2 kg | +105 lb +47.6 kg | +132 lb +59.9 kg | +172 lb +78 kg | +215 lb +97.5 kg |
| 200 lb 90.7 kg | +108 lb +49 kg | +137 lb +62.1 kg | +178 lb +80.7 kg | +223 lb +101.1 kg |
| 210 lb 95.3 kg | +113 lb +51.2 kg | +141 lb +64 kg | +184 lb +83.5 kg | +230 lb +104.3 kg |
| 220 lb 99.8 kg | +116 lb +52.6 kg | +146 lb +66.2 kg | +189 lb +85.8 kg | +237 lb +107.5 kg |
| 230 lb 104.3 kg | +119 lb +54 kg | +150 lb +68.1 kg | +196 lb +88.9 kg | +244 lb +110.7 kg |
| 240 lb 108.9 kg | +123 lb +55.8 kg | +154 lb +69.8 kg | +201 lb +91.2 kg | +252 lb +114.3 kg |
| 250 lb 113.4 kg | +126 lb +57.2 kg | +159 lb +72.2 kg | +207 lb +93.9 kg | +258 lb +117 kg |
| 260 lb 117.9 kg | +130 lb +59 kg | +163 lb +73.9 kg | +212 lb +96.1 kg | +265 lb +120.2 kg |
| 270 lb 122.5 kg | +133 lb +60.3 kg | +167 lb +75.8 kg | +218 lb +98.9 kg | +272 lb +123.4 kg |
| 280 lb 127 kg | +136 lb +61.7 kg | +171 lb +77.6 kg | +222 lb +100.7 kg | +278 lb +126.1 kg |
| 290 lb 131.5 kg | +139 lb +63.1 kg | +175 lb +79.4 kg | +228 lb +103.4 kg | +285 lb +129.3 kg |
| 300 lb 136.1 kg | +142 lb +64.4 kg | +179 lb +81.2 kg | +234 lb +106.2 kg | +291 lb +132 kg |
How Women’s Dumbbell Face Pull and 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.
52.7 → 94.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the dumbbell face pull standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the dumbbell face pull standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +55 lb +25 kg | +73 lb +33.1 kg | +94 lb +42.6 kg | +116 lb +52.7 kg |
| 110 lb 49.9 kg | +58 lb +26.3 kg | +78 lb +35.3 kg | +101 lb +45.8 kg | +124 lb +56.2 kg |
| 120 lb 54.4 kg | +63 lb +28.6 kg | +82 lb +37.2 kg | +107 lb +48.5 kg | +131 lb +59.4 kg |
| 130 lb 59 kg | +65 lb +29.5 kg | +88 lb +39.9 kg | +112 lb +50.8 kg | +138 lb +62.6 kg |
| 140 lb 63.5 kg | +68 lb +30.8 kg | +92 lb +41.7 kg | +118 lb +53.6 kg | +146 lb +66.2 kg |
| 150 lb 68 kg | +72 lb +32.6 kg | +96 lb +43.6 kg | +124 lb +56.2 kg | +152 lb +69 kg |
| 160 lb 72.6 kg | +76 lb +34.5 kg | +100 lb +45.3 kg | +130 lb +59 kg | +158 lb +71.7 kg |
| 170 lb 77.1 kg | +78 lb +35.4 kg | +105 lb +47.6 kg | +135 lb +61.2 kg | +165 lb +74.8 kg |
| 180 lb 81.6 kg | +82 lb +37.2 kg | +109 lb +49.5 kg | +140 lb +63.5 kg | +171 lb +77.6 kg |
| 190 lb 86.2 kg | +84 lb +38.1 kg | +112 lb +50.8 kg | +146 lb +66.2 kg | +178 lb +80.7 kg |
| 200 lb 90.7 kg | +88 lb +39.9 kg | +116 lb +52.6 kg | +151 lb +68.5 kg | +184 lb +83.4 kg |
| 210 lb 95.3 kg | +90 lb +40.8 kg | +120 lb +54.5 kg | +155 lb +70.3 kg | +190 lb +86.2 kg |
| 220 lb 99.8 kg | +93 lb +42.1 kg | +124 lb +56.2 kg | +160 lb +72.6 kg | +197 lb +89.3 kg |
| 230 lb 104.3 kg | +95 lb +43.1 kg | +127 lb +57.6 kg | +164 lb +74.4 kg | +202 lb +91.6 kg |
| 240 lb 108.9 kg | +99 lb +44.9 kg | +132 lb +59.9 kg | +169 lb +76.7 kg | +208 lb +94.4 kg |
Dumbbell Face Pull and Bent Over Row Exercises Used by This Calculator
This calculator uses a strict dumbbell face pull test and a strict barbell bent-over row. Use strict canonical Dumbbell Face Pull and Bent Over Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Dumbbell Face Pull setup and load convention
the combined weight of both matched dumbbells strict paired-dumbbell face pull reps pull both dumbbells toward the face or upper-chest line with elbows high, control the shoulder position, and lower without low-row drift, shrugging, or swinging Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Use total barbell weight and a stable near-parallel torso
Pull from full arm extension to the lower ribs or upper abdomen while keeping the hinged torso angle stable. Do not enter per-side plates, Pendlay, Yates, cheat, T-bar, Smith, machine, partial, torso-heaved, hip-snapped, or assisted reps.
Enter one recent Dumbbell Face Pull result and one recent Bent Over Row result
Use each exercise’s canonical input: Total external load for Dumbbell Face Pull and Total barbell weight for Bent Over Row.
Related Tools
- Dumbbell Face Pull — View the individual Dumbbell Face Pull standards and next strength-level target.
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Face Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Reverse Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Reverse Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Reverse Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.