Dumbbell Upright Row vs Bent Over Row Strength Standards
Compare your dumbbell upright row 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 Upright Row and Total barbell weight for Bent Over Row. Use Total paired-dumbbell load is used, meaning both dumbbells combined 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 Upright Row vs Bent Over Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell upright row 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 upright row 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 Upright Row / 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 Upright Row vs Bent-Over Row Standards
How to read the table: The first number is Dumbbell Upright Row; 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 | 31 / 91 lb 14.1 / 41.3 kg | 48 / 119 lb 21.8 / 54 kg | 70 / 160 lb 31.8 / 72.6 kg | 95 / 203 lb 43.1 / 92.1 kg |
| 130 lb 59 kg | 33 / 96 lb 15 / 43.5 kg | 50 / 126 lb 22.7 / 57.2 kg | 74 / 169 lb 33.6 / 76.7 kg | 100 / 214 lb 45.4 / 97.1 kg |
| 140 lb 63.5 kg | 34 / 101 lb 15.4 / 45.8 kg | 53 / 132 lb 24 / 59.9 kg | 78 / 178 lb 35.4 / 80.7 kg | 105 / 225 lb 47.6 / 102.1 kg |
| 150 lb 68 kg | 36 / 106 lb 16.3 / 48.1 kg | 56 / 138 lb 25.4 / 62.6 kg | 81 / 186 lb 36.7 / 84.4 kg | 110 / 236 lb 49.9 / 107 kg |
| 160 lb 72.6 kg | 37 / 111 lb 16.8 / 50.3 kg | 58 / 144 lb 26.3 / 65.3 kg | 85 / 194 lb 38.6 / 88 kg | 115 / 246 lb 52.2 / 111.6 kg |
| 170 lb 77.1 kg | 39 / 115 lb 17.7 / 52.2 kg | 60 / 150 lb 27.2 / 68 kg | 88 / 202 lb 39.9 / 91.6 kg | 120 / 256 lb 54.4 / 116.1 kg |
| 180 lb 81.6 kg | 41 / 120 lb 18.6 / 54.4 kg | 63 / 156 lb 28.6 / 70.8 kg | 92 / 210 lb 41.7 / 95.3 kg | 124 / 266 lb 56.2 / 120.7 kg |
| 190 lb 86.2 kg | 42 / 124 lb 19.1 / 56.2 kg | 65 / 162 lb 29.5 / 73.5 kg | 95 / 218 lb 43.1 / 98.9 kg | 129 / 276 lb 58.5 / 125.2 kg |
| 200 lb 90.7 kg | 43 / 128 lb 19.5 / 58.1 kg | 67 / 168 lb 30.4 / 76.2 kg | 98 / 226 lb 44.5 / 102.5 kg | 133 / 286 lb 60.3 / 129.7 kg |
| 210 lb 95.3 kg | 45 / 133 lb 20.4 / 60.3 kg | 69 / 173 lb 31.3 / 78.5 kg | 102 / 233 lb 46.3 / 105.7 kg | 138 / 295 lb 62.6 / 133.8 kg |
| 220 lb 99.8 kg | 46 / 137 lb 20.9 / 62.1 kg | 72 / 179 lb 32.7 / 81.2 kg | 105 / 240 lb 47.6 / 108.9 kg | 142 / 304 lb 64.4 / 137.9 kg |
| 230 lb 104.3 kg | 48 / 141 lb 21.8 / 64 kg | 74 / 184 lb 33.6 / 83.5 kg | 108 / 248 lb 49 / 112.5 kg | 147 / 313 lb 66.7 / 142 kg |
| 240 lb 108.9 kg | 49 / 145 lb 22.2 / 65.8 kg | 76 / 189 lb 34.5 / 85.7 kg | 111 / 255 lb 50.3 / 115.7 kg | 151 / 323 lb 68.5 / 146.5 kg |
| 250 lb 113.4 kg | 50 / 149 lb 22.7 / 67.6 kg | 78 / 195 lb 35.4 / 88.5 kg | 114 / 262 lb 51.7 / 118.8 kg | 155 / 331 lb 70.3 / 150.1 kg |
| 260 lb 117.9 kg | 52 / 153 lb 23.6 / 69.4 kg | 80 / 200 lb 36.3 / 90.7 kg | 117 / 269 lb 53.1 / 122 kg | 159 / 340 lb 72.1 / 154.2 kg |
| 270 lb 122.5 kg | 53 / 157 lb 24 / 71.2 kg | 82 / 205 lb 37.2 / 93 kg | 120 / 276 lb 54.4 / 125.2 kg | 163 / 349 lb 73.9 / 158.3 kg |
| 280 lb 127 kg | 54 / 161 lb 24.5 / 73 kg | 84 / 210 lb 38.1 / 95.3 kg | 123 / 282 lb 55.8 / 127.9 kg | 167 / 357 lb 75.7 / 161.9 kg |
| 290 lb 131.5 kg | 56 / 164 lb 25.4 / 74.4 kg | 86 / 215 lb 39 / 97.5 kg | 126 / 289 lb 57.2 / 131.1 kg | 171 / 366 lb 77.6 / 166 kg |
| 300 lb 136.1 kg | 57 / 168 lb 25.9 / 76.2 kg | 88 / 220 lb 39.9 / 99.8 kg | 129 / 296 lb 58.5 / 134.3 kg | 175 / 374 lb 79.4 / 169.6 kg |
Women’s Dumbbell Upright Row vs Bent-Over Row Standards
How to read the table: The first number is Dumbbell Upright Row; 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 | 18 / 63 lb 8.2 / 28.6 kg | 29 / 86 lb 13.2 / 39 kg | 43 / 114 lb 19.5 / 51.7 kg | 60 / 143 lb 27.2 / 64.9 kg |
| 110 lb 49.9 kg | 20 / 67 lb 9.1 / 30.4 kg | 31 / 92 lb 14.1 / 41.7 kg | 46 / 122 lb 20.9 / 55.3 kg | 63 / 153 lb 28.6 / 69.4 kg |
| 120 lb 54.4 kg | 21 / 72 lb 9.5 / 32.7 kg | 33 / 97 lb 15 / 44 kg | 49 / 129 lb 22.2 / 58.5 kg | 67 / 162 lb 30.4 / 73.5 kg |
| 130 lb 59 kg | 22 / 75 lb 10 / 34 kg | 35 / 103 lb 15.9 / 46.7 kg | 52 / 136 lb 23.6 / 61.7 kg | 71 / 171 lb 32.2 / 77.6 kg |
| 140 lb 63.5 kg | 23 / 79 lb 10.4 / 35.8 kg | 36 / 108 lb 16.3 / 49 kg | 54 / 143 lb 24.5 / 64.9 kg | 74 / 180 lb 33.6 / 81.6 kg |
| 150 lb 68 kg | 24 / 83 lb 10.9 / 37.6 kg | 38 / 113 lb 17.2 / 51.3 kg | 57 / 150 lb 25.9 / 68 kg | 78 / 188 lb 35.4 / 85.3 kg |
| 160 lb 72.6 kg | 25 / 87 lb 11.3 / 39.5 kg | 40 / 118 lb 18.1 / 53.5 kg | 60 / 157 lb 27.2 / 71.2 kg | 81 / 196 lb 36.7 / 88.9 kg |
| 170 lb 77.1 kg | 26 / 90 lb 11.8 / 40.8 kg | 41 / 123 lb 18.6 / 55.8 kg | 62 / 163 lb 28.1 / 73.9 kg | 85 / 204 lb 38.6 / 92.5 kg |
| 180 lb 81.6 kg | 27 / 94 lb 12.2 / 42.6 kg | 43 / 128 lb 19.5 / 58.1 kg | 64 / 169 lb 29 / 76.7 kg | 88 / 212 lb 39.9 / 96.2 kg |
| 190 lb 86.2 kg | 28 / 97 lb 12.7 / 44 kg | 44 / 132 lb 20 / 59.9 kg | 67 / 176 lb 30.4 / 79.8 kg | 91 / 220 lb 41.3 / 99.8 kg |
| 200 lb 90.7 kg | 29 / 101 lb 13.2 / 45.8 kg | 46 / 137 lb 20.9 / 62.1 kg | 69 / 182 lb 31.3 / 82.6 kg | 94 / 228 lb 42.6 / 103.4 kg |
| 210 lb 95.3 kg | 30 / 104 lb 13.6 / 47.2 kg | 48 / 141 lb 21.8 / 64 kg | 71 / 188 lb 32.2 / 85.3 kg | 98 / 235 lb 44.5 / 106.6 kg |
| 220 lb 99.8 kg | 31 / 107 lb 14.1 / 48.5 kg | 49 / 146 lb 22.2 / 66.2 kg | 74 / 194 lb 33.6 / 88 kg | 101 / 243 lb 45.8 / 110.2 kg |
| 230 lb 104.3 kg | 32 / 110 lb 14.5 / 49.9 kg | 51 / 150 lb 23.1 / 68 kg | 76 / 199 lb 34.5 / 90.3 kg | 104 / 250 lb 47.2 / 113.4 kg |
| 240 lb 108.9 kg | 33 / 114 lb 15 / 51.7 kg | 52 / 155 lb 23.6 / 70.3 kg | 78 / 205 lb 35.4 / 93 kg | 107 / 257 lb 48.5 / 116.6 kg |
How Your Dumbbell Upright Row 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 upright row strength level
The standards use the sex-specific thresholds from the individual Dumbbell Upright 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.
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 upright row | 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 Upright Row 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 upright 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.
49 → 90.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the dumbbell upright row standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the dumbbell upright row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +60 lb +27.2 kg | +71 lb +32.2 kg | +90 lb +40.8 kg | +108 lb +49 kg |
| 130 lb 59 kg | +63 lb +28.5 kg | +76 lb +34.5 kg | +95 lb +43.1 kg | +114 lb +51.7 kg |
| 140 lb 63.5 kg | +67 lb +30.4 kg | +79 lb +35.9 kg | +100 lb +45.3 kg | +120 lb +54.5 kg |
| 150 lb 68 kg | +70 lb +31.8 kg | +82 lb +37.2 kg | +105 lb +47.7 kg | +126 lb +57.1 kg |
| 160 lb 72.6 kg | +74 lb +33.5 kg | +86 lb +39 kg | +109 lb +49.4 kg | +131 lb +59.4 kg |
| 170 lb 77.1 kg | +76 lb +34.5 kg | +90 lb +40.8 kg | +114 lb +51.7 kg | +136 lb +61.7 kg |
| 180 lb 81.6 kg | +79 lb +35.8 kg | +93 lb +42.2 kg | +118 lb +53.6 kg | +142 lb +64.5 kg |
| 190 lb 86.2 kg | +82 lb +37.1 kg | +97 lb +44 kg | +123 lb +55.8 kg | +147 lb +66.7 kg |
| 200 lb 90.7 kg | +85 lb +38.6 kg | +101 lb +45.8 kg | +128 lb +58 kg | +153 lb +69.4 kg |
| 210 lb 95.3 kg | +88 lb +39.9 kg | +104 lb +47.2 kg | +131 lb +59.4 kg | +157 lb +71.2 kg |
| 220 lb 99.8 kg | +91 lb +41.2 kg | +107 lb +48.5 kg | +135 lb +61.3 kg | +162 lb +73.5 kg |
| 230 lb 104.3 kg | +93 lb +42.2 kg | +110 lb +49.9 kg | +140 lb +63.5 kg | +166 lb +75.3 kg |
| 240 lb 108.9 kg | +96 lb +43.6 kg | +113 lb +51.2 kg | +144 lb +65.4 kg | +172 lb +78 kg |
| 250 lb 113.4 kg | +99 lb +44.9 kg | +117 lb +53.1 kg | +148 lb +67.1 kg | +176 lb +79.8 kg |
| 260 lb 117.9 kg | +101 lb +45.8 kg | +120 lb +54.4 kg | +152 lb +68.9 kg | +181 lb +82.1 kg |
| 270 lb 122.5 kg | +104 lb +47.2 kg | +123 lb +55.8 kg | +156 lb +70.8 kg | +186 lb +84.4 kg |
| 280 lb 127 kg | +107 lb +48.5 kg | +126 lb +57.2 kg | +159 lb +72.1 kg | +190 lb +86.2 kg |
| 290 lb 131.5 kg | +108 lb +49 kg | +129 lb +58.5 kg | +163 lb +73.9 kg | +195 lb +88.4 kg |
| 300 lb 136.1 kg | +111 lb +50.3 kg | +132 lb +59.9 kg | +167 lb +75.8 kg | +199 lb +90.2 kg |
How Women’s Dumbbell Upright Row 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.
37.7 → 68.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the dumbbell upright row standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the dumbbell upright row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +45 lb +20.4 kg | +57 lb +25.8 kg | +71 lb +32.2 kg | +83 lb +37.7 kg |
| 110 lb 49.9 kg | +47 lb +21.3 kg | +61 lb +27.6 kg | +76 lb +34.4 kg | +90 lb +40.8 kg |
| 120 lb 54.4 kg | +51 lb +23.2 kg | +64 lb +29 kg | +80 lb +36.3 kg | +95 lb +43.1 kg |
| 130 lb 59 kg | +53 lb +24 kg | +68 lb +30.8 kg | +84 lb +38.1 kg | +100 lb +45.4 kg |
| 140 lb 63.5 kg | +56 lb +25.4 kg | +72 lb +32.7 kg | +89 lb +40.4 kg | +106 lb +48 kg |
| 150 lb 68 kg | +59 lb +26.7 kg | +75 lb +34.1 kg | +93 lb +42.1 kg | +110 lb +49.9 kg |
| 160 lb 72.6 kg | +62 lb +28.2 kg | +78 lb +35.4 kg | +97 lb +44 kg | +115 lb +52.2 kg |
| 170 lb 77.1 kg | +64 lb +29 kg | +82 lb +37.2 kg | +101 lb +45.8 kg | +119 lb +53.9 kg |
| 180 lb 81.6 kg | +67 lb +30.4 kg | +85 lb +38.6 kg | +105 lb +47.7 kg | +124 lb +56.3 kg |
| 190 lb 86.2 kg | +69 lb +31.3 kg | +88 lb +39.9 kg | +109 lb +49.4 kg | +129 lb +58.5 kg |
| 200 lb 90.7 kg | +72 lb +32.6 kg | +91 lb +41.2 kg | +113 lb +51.3 kg | +134 lb +60.8 kg |
| 210 lb 95.3 kg | +74 lb +33.6 kg | +93 lb +42.2 kg | +117 lb +53.1 kg | +137 lb +62.1 kg |
| 220 lb 99.8 kg | +76 lb +34.4 kg | +97 lb +44 kg | +120 lb +54.4 kg | +142 lb +64.4 kg |
| 230 lb 104.3 kg | +78 lb +35.4 kg | +99 lb +44.9 kg | +123 lb +55.8 kg | +146 lb +66.2 kg |
| 240 lb 108.9 kg | +81 lb +36.7 kg | +103 lb +46.7 kg | +127 lb +57.6 kg | +150 lb +68.1 kg |
Dumbbell Upright Row and Bent Over Row Exercises Used by This Calculator
This calculator uses a strict dumbbell upright row test and a strict barbell bent-over row. Use strict canonical Dumbbell Upright Row and Bent Over Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Dumbbell Upright Row setup and load convention
Total paired-dumbbell load is used, meaning both dumbbells combined Matched dumbbells are held near the front of the thighs or slightly inside the hips Counted reps start from a stable standing posture with feet planted Each rep starts with arms extended or nearly extended Both dumbbells travel upward close to the body in a controlled upright-row path Elbows lead the movement and rise above or clearly ahead of the wrists through the top range The top position reaches a consistent upper-abdomen, lower-chest, or lower-sternum finish Both dumbbells lower under control back to the starting arm-extension range Use the same stance, grip width, start position, top target, elbow path, and dumbbell pair for every rep Raw no-strap execution is used for the main standard No knee dip, hip drive, leg drive, jump, hip pop, torso swing, backward lean, or body English No high-pull, clean-pull, snatch-pull, shrug-only, curl-only, partial-range, one-arm, or alternating reps No cable, machine, barbell, EZ-bar, kettlebell, band, landmine, or assisted substitutions
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 Upright Row result and one recent Bent Over Row result
Use each exercise’s canonical input: Total external load for Dumbbell Upright Row and Total barbell weight for Bent Over Row.
Related Tools
- Dumbbell Upright Row — View the individual Dumbbell Upright Row standards and next strength-level target.
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Dumbbell High Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell High Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Lateral Raise — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Front Raise — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.