Dumbbell Bent Over Row vs Barbell Deadlift Strength Standards
Compare your dumbbell bent-over row and barbell deadlift 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 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 conventional deadlift from the floor to full lockout. 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 Barbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell bent-over row and barbell deadlift 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 barbell deadlift.
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 / Barbell Deadlift, 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 Barbell Deadlift Standards
How to read the table: The first number is Dumbbell Bent-Over Row; the second is Barbell Deadlift. 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 / 252 lb 34.9 / 114.3 kg | 98 / 322 lb 44.5 / 146.1 kg | 140 / 371 lb 63.5 / 168.3 kg | 175 / 420 lb 79.4 / 190.5 kg |
| 130 lb 59 kg | 82 / 266 lb 37.2 / 120.7 kg | 103 / 339 lb 46.7 / 153.8 kg | 148 / 391 lb 67.1 / 177.4 kg | 185 / 443 lb 83.9 / 200.9 kg |
| 140 lb 63.5 kg | 86 / 279 lb 39 / 126.6 kg | 109 / 357 lb 49.4 / 161.9 kg | 155 / 411 lb 70.3 / 186.4 kg | 194 / 465 lb 88 / 210.9 kg |
| 150 lb 68 kg | 90 / 292 lb 40.8 / 132.4 kg | 114 / 373 lb 51.7 / 169.2 kg | 162 / 431 lb 73.5 / 195.5 kg | 203 / 487 lb 92.1 / 220.9 kg |
| 160 lb 72.6 kg | 94 / 305 lb 42.6 / 138.3 kg | 119 / 390 lb 54 / 176.9 kg | 169 / 449 lb 76.7 / 203.7 kg | 212 / 508 lb 96.2 / 230.4 kg |
| 170 lb 77.1 kg | 97 / 318 lb 44 / 144.2 kg | 123 / 406 lb 55.8 / 184.2 kg | 176 / 468 lb 79.8 / 212.3 kg | 221 / 529 lb 100.2 / 240 kg |
| 180 lb 81.6 kg | 101 / 330 lb 45.8 / 149.7 kg | 128 / 422 lb 58.1 / 191.4 kg | 183 / 486 lb 83 / 220.4 kg | 230 / 550 lb 104.3 / 249.5 kg |
| 190 lb 86.2 kg | 105 / 342 lb 47.6 / 155.1 kg | 133 / 437 lb 60.3 / 198.2 kg | 190 / 504 lb 86.2 / 228.6 kg | 238 / 570 lb 108 / 258.5 kg |
| 200 lb 90.7 kg | 109 / 354 lb 49.4 / 160.6 kg | 138 / 452 lb 62.6 / 205 kg | 197 / 522 lb 89.4 / 236.8 kg | 246 / 590 lb 111.6 / 267.6 kg |
| 210 lb 95.3 kg | 112 / 366 lb 50.8 / 166 kg | 142 / 467 lb 64.4 / 211.8 kg | 203 / 539 lb 92.1 / 244.5 kg | 254 / 609 lb 115.2 / 276.2 kg |
| 220 lb 99.8 kg | 116 / 377 lb 52.6 / 171 kg | 147 / 482 lb 66.7 / 218.6 kg | 210 / 556 lb 95.3 / 252.2 kg | 262 / 629 lb 118.8 / 285.3 kg |
| 230 lb 104.3 kg | 119 / 388 lb 54 / 176 kg | 151 / 496 lb 68.5 / 225 kg | 216 / 572 lb 98 / 259.5 kg | 270 / 647 lb 122.5 / 293.5 kg |
| 240 lb 108.9 kg | 123 / 400 lb 55.8 / 181.4 kg | 155 / 511 lb 70.3 / 231.8 kg | 222 / 589 lb 100.7 / 267.2 kg | 278 / 666 lb 126.1 / 302.1 kg |
| 250 lb 113.4 kg | 126 / 411 lb 57.2 / 186.4 kg | 160 / 525 lb 72.6 / 238.1 kg | 228 / 605 lb 103.4 / 274.4 kg | 286 / 684 lb 129.7 / 310.3 kg |
| 260 lb 117.9 kg | 129 / 422 lb 58.5 / 191.4 kg | 164 / 539 lb 74.4 / 244.5 kg | 234 / 621 lb 106.1 / 281.7 kg | 293 / 703 lb 132.9 / 318.9 kg |
| 270 lb 122.5 kg | 133 / 432 lb 60.3 / 196 kg | 168 / 552 lb 76.2 / 250.4 kg | 240 / 637 lb 108.9 / 288.9 kg | 301 / 720 lb 136.5 / 326.6 kg |
| 280 lb 127 kg | 136 / 443 lb 61.7 / 200.9 kg | 172 / 566 lb 78 / 256.7 kg | 246 / 653 lb 111.6 / 296.2 kg | 308 / 738 lb 139.7 / 334.8 kg |
| 290 lb 131.5 kg | 139 / 453 lb 63 / 205.5 kg | 176 / 579 lb 79.8 / 262.6 kg | 252 / 668 lb 114.3 / 303 kg | 316 / 756 lb 143.3 / 342.9 kg |
| 300 lb 136.1 kg | 142 / 464 lb 64.4 / 210.5 kg | 180 / 593 lb 81.6 / 269 kg | 258 / 683 lb 117 / 309.8 kg | 323 / 773 lb 146.5 / 350.6 kg |
Women’s Dumbbell Bent-Over Row vs Barbell Deadlift Standards
How to read the table: The first number is Dumbbell Bent-Over Row; the second is Barbell Deadlift. 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 / 149 lb 23.6 / 67.6 kg | 75 / 201 lb 34 / 91.2 kg | 98 / 240 lb 44.5 / 108.9 kg | 121 / 275 lb 54.9 / 124.7 kg |
| 110 lb 49.9 kg | 55 / 159 lb 24.9 / 72.1 kg | 80 / 214 lb 36.3 / 97.1 kg | 104 / 256 lb 47.2 / 116.1 kg | 128 / 293 lb 58.1 / 132.9 kg |
| 120 lb 54.4 kg | 59 / 168 lb 26.8 / 76.2 kg | 84 / 227 lb 38.1 / 103 kg | 110 / 271 lb 49.9 / 122.9 kg | 136 / 310 lb 61.7 / 140.6 kg |
| 130 lb 59 kg | 62 / 177 lb 28.1 / 80.3 kg | 89 / 239 lb 40.4 / 108.4 kg | 116 / 286 lb 52.6 / 129.7 kg | 144 / 327 lb 65.3 / 148.3 kg |
| 140 lb 63.5 kg | 65 / 186 lb 29.5 / 84.4 kg | 94 / 251 lb 42.6 / 113.9 kg | 122 / 301 lb 55.3 / 136.5 kg | 151 / 344 lb 68.5 / 156 kg |
| 150 lb 68 kg | 68 / 195 lb 30.8 / 88.5 kg | 98 / 263 lb 44.5 / 119.3 kg | 128 / 315 lb 58.1 / 142.9 kg | 158 / 360 lb 71.7 / 163.3 kg |
| 160 lb 72.6 kg | 71 / 204 lb 32.2 / 92.5 kg | 102 / 275 lb 46.3 / 124.7 kg | 134 / 329 lb 60.8 / 149.2 kg | 165 / 376 lb 74.8 / 170.6 kg |
| 170 lb 77.1 kg | 74 / 212 lb 33.6 / 96.2 kg | 107 / 286 lb 48.5 / 129.7 kg | 139 / 342 lb 63 / 155.1 kg | 172 / 391 lb 78 / 177.4 kg |
| 180 lb 81.6 kg | 77 / 220 lb 34.9 / 99.8 kg | 111 / 297 lb 50.3 / 134.7 kg | 145 / 356 lb 65.8 / 161.5 kg | 178 / 407 lb 80.7 / 184.6 kg |
| 190 lb 86.2 kg | 80 / 228 lb 36.3 / 103.4 kg | 115 / 308 lb 52.2 / 139.7 kg | 150 / 369 lb 68 / 167.4 kg | 185 / 421 lb 83.9 / 191 kg |
| 200 lb 90.7 kg | 82 / 236 lb 37.2 / 107 kg | 119 / 319 lb 54 / 144.7 kg | 155 / 382 lb 70.3 / 173.3 kg | 191 / 436 lb 86.6 / 197.8 kg |
| 210 lb 95.3 kg | 85 / 244 lb 38.6 / 110.7 kg | 123 / 329 lb 55.8 / 149.2 kg | 160 / 394 lb 72.6 / 178.7 kg | 198 / 451 lb 89.8 / 204.6 kg |
| 220 lb 99.8 kg | 88 / 252 lb 39.9 / 114.3 kg | 127 / 340 lb 57.6 / 154.2 kg | 165 / 407 lb 74.8 / 184.6 kg | 204 / 465 lb 92.5 / 210.9 kg |
| 230 lb 104.3 kg | 90 / 259 lb 40.8 / 117.5 kg | 130 / 350 lb 59 / 158.8 kg | 170 / 419 lb 77.1 / 190.1 kg | 210 / 479 lb 95.3 / 217.3 kg |
| 240 lb 108.9 kg | 93 / 267 lb 42.2 / 121.1 kg | 134 / 360 lb 60.8 / 163.3 kg | 175 / 431 lb 79.4 / 195.5 kg | 216 / 492 lb 98 / 223.2 kg |
How Your Dumbbell Bent Over Row vs Barbell Deadlift 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 barbell deadlift strength level
The deadlift data uses lifters ages 18–39. 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 total weight 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 barbell deadlift | Adjust barbell deadlift 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 Barbell Deadlift 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 deadlift 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.
111.1 → 204.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the dumbbell bent-over row standard. A plus sign means the barbell deadlift 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 | +175 lb +79.4 kg | +224 lb +101.6 kg | +231 lb +104.8 kg | +245 lb +111.1 kg |
| 130 lb 59 kg | +184 lb +83.5 kg | +236 lb +107.1 kg | +243 lb +110.3 kg | +258 lb +117 kg |
| 140 lb 63.5 kg | +193 lb +87.6 kg | +248 lb +112.5 kg | +256 lb +116.1 kg | +271 lb +122.9 kg |
| 150 lb 68 kg | +202 lb +91.6 kg | +259 lb +117.5 kg | +269 lb +122 kg | +284 lb +128.8 kg |
| 160 lb 72.6 kg | +211 lb +95.7 kg | +271 lb +122.9 kg | +280 lb +127 kg | +296 lb +134.2 kg |
| 170 lb 77.1 kg | +221 lb +100.2 kg | +283 lb +128.4 kg | +292 lb +132.5 kg | +308 lb +139.8 kg |
| 180 lb 81.6 kg | +229 lb +103.9 kg | +294 lb +133.3 kg | +303 lb +137.4 kg | +320 lb +145.2 kg |
| 190 lb 86.2 kg | +237 lb +107.5 kg | +304 lb +137.9 kg | +314 lb +142.4 kg | +332 lb +150.5 kg |
| 200 lb 90.7 kg | +245 lb +111.2 kg | +314 lb +142.4 kg | +325 lb +147.4 kg | +344 lb +156 kg |
| 210 lb 95.3 kg | +254 lb +115.2 kg | +325 lb +147.4 kg | +336 lb +152.4 kg | +355 lb +161 kg |
| 220 lb 99.8 kg | +261 lb +118.4 kg | +335 lb +151.9 kg | +346 lb +156.9 kg | +367 lb +166.5 kg |
| 230 lb 104.3 kg | +269 lb +122 kg | +345 lb +156.5 kg | +356 lb +161.5 kg | +377 lb +171 kg |
| 240 lb 108.9 kg | +277 lb +125.6 kg | +356 lb +161.5 kg | +367 lb +166.5 kg | +388 lb +176 kg |
| 250 lb 113.4 kg | +285 lb +129.2 kg | +365 lb +165.5 kg | +377 lb +171 kg | +398 lb +180.6 kg |
| 260 lb 117.9 kg | +293 lb +132.9 kg | +375 lb +170.1 kg | +387 lb +175.6 kg | +410 lb +186 kg |
| 270 lb 122.5 kg | +299 lb +135.7 kg | +384 lb +174.2 kg | +397 lb +180 kg | +419 lb +190.1 kg |
| 280 lb 127 kg | +307 lb +139.2 kg | +394 lb +178.7 kg | +407 lb +184.6 kg | +430 lb +195.1 kg |
| 290 lb 131.5 kg | +314 lb +142.5 kg | +403 lb +182.8 kg | +416 lb +188.7 kg | +440 lb +199.6 kg |
| 300 lb 136.1 kg | +322 lb +146.1 kg | +413 lb +187.4 kg | +425 lb +192.8 kg | +450 lb +204.1 kg |
How Women’s Dumbbell Bent Over Row and Barbell Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
69.8 → 125.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the dumbbell bent-over row standard. A plus sign means the barbell deadlift 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 | +97 lb +44 kg | +126 lb +57.2 kg | +142 lb +64.4 kg | +154 lb +69.8 kg |
| 110 lb 49.9 kg | +104 lb +47.2 kg | +134 lb +60.8 kg | +152 lb +68.9 kg | +165 lb +74.8 kg |
| 120 lb 54.4 kg | +109 lb +49.4 kg | +143 lb +64.9 kg | +161 lb +73 kg | +174 lb +78.9 kg |
| 130 lb 59 kg | +115 lb +52.2 kg | +150 lb +68 kg | +170 lb +77.1 kg | +183 lb +83 kg |
| 140 lb 63.5 kg | +121 lb +54.9 kg | +157 lb +71.3 kg | +179 lb +81.2 kg | +193 lb +87.5 kg |
| 150 lb 68 kg | +127 lb +57.7 kg | +165 lb +74.8 kg | +187 lb +84.8 kg | +202 lb +91.6 kg |
| 160 lb 72.6 kg | +133 lb +60.3 kg | +173 lb +78.4 kg | +195 lb +88.4 kg | +211 lb +95.8 kg |
| 170 lb 77.1 kg | +138 lb +62.6 kg | +179 lb +81.2 kg | +203 lb +92.1 kg | +219 lb +99.4 kg |
| 180 lb 81.6 kg | +143 lb +64.9 kg | +186 lb +84.4 kg | +211 lb +95.7 kg | +229 lb +103.9 kg |
| 190 lb 86.2 kg | +148 lb +67.1 kg | +193 lb +87.5 kg | +219 lb +99.4 kg | +236 lb +107.1 kg |
| 200 lb 90.7 kg | +154 lb +69.8 kg | +200 lb +90.7 kg | +227 lb +103 kg | +245 lb +111.2 kg |
| 210 lb 95.3 kg | +159 lb +72.1 kg | +206 lb +93.4 kg | +234 lb +106.1 kg | +253 lb +114.8 kg |
| 220 lb 99.8 kg | +164 lb +74.4 kg | +213 lb +96.6 kg | +242 lb +109.8 kg | +261 lb +118.4 kg |
| 230 lb 104.3 kg | +169 lb +76.7 kg | +220 lb +99.8 kg | +249 lb +113 kg | +269 lb +122 kg |
| 240 lb 108.9 kg | +174 lb +78.9 kg | +226 lb +102.5 kg | +256 lb +116.1 kg | +276 lb +125.2 kg |
Dumbbell Bent Over Row and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a bilateral dumbbell bent-over row and a conventional barbell deadlift. Use strict canonical Dumbbell Bent Over Row and Barbell Deadlift 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 conventional barbell deadlift from the floor
Start every rep with the bar motionless on the floor and finish standing with the hips and knees straight. Do not bounce the bar, use touch-and-go reps, hitch it up the thighs, or enter a rack pull, block pull, trap-bar deadlift, Romanian deadlift, machine variation, or equipped result.
Enter one recent Dumbbell Bent Over Row result and one recent Barbell Deadlift result
Enter the canonical working weight 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.
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- Barbell Clean Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Pause Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Power Shrug — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Rack Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.