Chest Supported Dumbbell Row vs Barbell Seal Row Strength Standards
Compare your chest-supported dumbbell row and barbell seal 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: Weight per dumbbell for Chest Supported Dumbbell Row and External load for Barbell Seal Row. Use a strict bilateral chest-supported dumbbell row with matched dumbbells moving together through full range and a strict, repeatable barbell seal row test using the canonical setup, range, and finish rules. 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 Barbell Seal Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the chest-supported dumbbell row and barbell seal 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 barbell seal 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 / Barbell Seal 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 Barbell Seal Row Standards
How to read the table: The first number is Chest Supported Dumbbell Row; the second is Barbell Seal 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 / 70 lb 30.4 / 31.8 kg | 95 / 101 lb 43.1 / 45.8 kg | 129 / 137 lb 58.5 / 62.1 kg | 162 / 174 lb 73.5 / 78.9 kg |
| 130 lb 59 kg | 71 / 74 lb 32.2 / 33.6 kg | 100 / 106 lb 45.4 / 48.1 kg | 136 / 144 lb 61.7 / 65.3 kg | 171 / 183 lb 77.6 / 83 kg |
| 140 lb 63.5 kg | 74 / 78 lb 33.6 / 35.4 kg | 105 / 112 lb 47.6 / 50.8 kg | 143 / 152 lb 64.9 / 68.9 kg | 179 / 193 lb 81.2 / 87.5 kg |
| 150 lb 68 kg | 78 / 81 lb 35.4 / 36.7 kg | 110 / 117 lb 49.9 / 53.1 kg | 149 / 159 lb 67.6 / 72.1 kg | 188 / 202 lb 85.3 / 91.6 kg |
| 160 lb 72.6 kg | 81 / 85 lb 36.7 / 38.6 kg | 115 / 122 lb 52.2 / 55.3 kg | 156 / 166 lb 70.8 / 75.3 kg | 196 / 210 lb 88.9 / 95.3 kg |
| 170 lb 77.1 kg | 84 / 88 lb 38.1 / 39.9 kg | 120 / 127 lb 54.4 / 57.6 kg | 162 / 173 lb 73.5 / 78.5 kg | 204 / 219 lb 92.5 / 99.3 kg |
| 180 lb 81.6 kg | 88 / 92 lb 39.9 / 41.7 kg | 124 / 132 lb 56.2 / 59.9 kg | 169 / 179 lb 76.7 / 81.2 kg | 212 / 228 lb 96.2 / 103.4 kg |
| 190 lb 86.2 kg | 91 / 95 lb 41.3 / 43.1 kg | 129 / 137 lb 58.5 / 62.1 kg | 175 / 186 lb 79.4 / 84.4 kg | 220 / 236 lb 99.8 / 107 kg |
| 200 lb 90.7 kg | 94 / 98 lb 42.6 / 44.5 kg | 133 / 142 lb 60.3 / 64.4 kg | 181 / 192 lb 82.1 / 87.1 kg | 228 / 244 lb 103.4 / 110.7 kg |
| 210 lb 95.3 kg | 97 / 102 lb 44 / 46.3 kg | 138 / 146 lb 62.6 / 66.2 kg | 187 / 199 lb 84.8 / 90.3 kg | 235 / 252 lb 106.6 / 114.3 kg |
| 220 lb 99.8 kg | 100 / 105 lb 45.4 / 47.6 kg | 142 / 151 lb 64.4 / 68.5 kg | 193 / 205 lb 87.5 / 93 kg | 243 / 260 lb 110.2 / 117.9 kg |
| 230 lb 104.3 kg | 103 / 108 lb 46.7 / 49 kg | 147 / 156 lb 66.7 / 70.8 kg | 199 / 211 lb 90.3 / 95.7 kg | 250 / 268 lb 113.4 / 121.6 kg |
| 240 lb 108.9 kg | 106 / 111 lb 48.1 / 50.3 kg | 151 / 160 lb 68.5 / 72.6 kg | 204 / 217 lb 92.5 / 98.4 kg | 257 / 276 lb 116.6 / 125.2 kg |
| 250 lb 113.4 kg | 109 / 114 lb 49.4 / 51.7 kg | 155 / 165 lb 70.3 / 74.8 kg | 210 / 223 lb 95.3 / 101.2 kg | 264 / 283 lb 119.7 / 128.4 kg |
| 260 lb 117.9 kg | 112 / 117 lb 50.8 / 53.1 kg | 159 / 169 lb 72.1 / 76.7 kg | 216 / 229 lb 98 / 103.9 kg | 271 / 291 lb 122.9 / 132 kg |
| 270 lb 122.5 kg | 115 / 120 lb 52.2 / 54.4 kg | 163 / 173 lb 73.9 / 78.5 kg | 221 / 235 lb 100.2 / 106.6 kg | 278 / 298 lb 126.1 / 135.2 kg |
| 280 lb 127 kg | 118 / 123 lb 53.5 / 55.8 kg | 167 / 177 lb 75.7 / 80.3 kg | 227 / 241 lb 103 / 109.3 kg | 285 / 306 lb 129.3 / 138.8 kg |
| 290 lb 131.5 kg | 121 / 126 lb 54.9 / 57.2 kg | 171 / 182 lb 77.6 / 82.6 kg | 232 / 247 lb 105.2 / 112 kg | 292 / 313 lb 132.4 / 142 kg |
| 300 lb 136.1 kg | 123 / 129 lb 55.8 / 58.5 kg | 175 / 186 lb 79.4 / 84.4 kg | 237 / 252 lb 107.5 / 114.3 kg | 298 / 320 lb 135.2 / 145.1 kg |
Women’s Chest Supported Dumbbell Row vs Barbell Seal Row Standards
How to read the table: The first number is Chest Supported Dumbbell Row; the second is Barbell Seal 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 / 37 lb 18.6 / 16.8 kg | 61 / 55 lb 27.7 / 24.9 kg | 82 / 78 lb 37.2 / 35.4 kg | 103 / 101 lb 46.7 / 45.8 kg |
| 110 lb 49.9 kg | 44 / 39 lb 20 / 17.7 kg | 65 / 59 lb 29.5 / 26.8 kg | 87 / 83 lb 39.5 / 37.6 kg | 110 / 107 lb 49.9 / 48.5 kg |
| 120 lb 54.4 kg | 47 / 41 lb 21.3 / 18.6 kg | 69 / 62 lb 31.3 / 28.1 kg | 92 / 88 lb 41.7 / 39.9 kg | 116 / 114 lb 52.6 / 51.7 kg |
| 130 lb 59 kg | 49 / 44 lb 22.2 / 20 kg | 73 / 65 lb 33.1 / 29.5 kg | 97 / 93 lb 44 / 42.2 kg | 123 / 120 lb 55.8 / 54.4 kg |
| 140 lb 63.5 kg | 52 / 46 lb 23.6 / 20.9 kg | 76 / 69 lb 34.5 / 31.3 kg | 102 / 97 lb 46.3 / 44 kg | 129 / 126 lb 58.5 / 57.2 kg |
| 150 lb 68 kg | 54 / 48 lb 24.5 / 21.8 kg | 80 / 72 lb 36.3 / 32.7 kg | 107 / 102 lb 48.5 / 46.3 kg | 135 / 132 lb 61.2 / 59.9 kg |
| 160 lb 72.6 kg | 56 / 50 lb 25.4 / 22.7 kg | 84 / 75 lb 38.1 / 34 kg | 112 / 106 lb 50.8 / 48.1 kg | 141 / 138 lb 64 / 62.6 kg |
| 170 lb 77.1 kg | 59 / 52 lb 26.8 / 23.6 kg | 87 / 78 lb 39.5 / 35.4 kg | 116 / 111 lb 52.6 / 50.3 kg | 147 / 143 lb 66.7 / 64.9 kg |
| 180 lb 81.6 kg | 61 / 54 lb 27.7 / 24.5 kg | 90 / 81 lb 40.8 / 36.7 kg | 121 / 115 lb 54.9 / 52.2 kg | 152 / 149 lb 68.9 / 67.6 kg |
| 190 lb 86.2 kg | 63 / 56 lb 28.6 / 25.4 kg | 94 / 84 lb 42.6 / 38.1 kg | 125 / 119 lb 56.7 / 54 kg | 158 / 155 lb 71.7 / 70.3 kg |
| 200 lb 90.7 kg | 65 / 58 lb 29.5 / 26.3 kg | 97 / 87 lb 44 / 39.5 kg | 130 / 124 lb 59 / 56.2 kg | 164 / 160 lb 74.4 / 72.6 kg |
| 210 lb 95.3 kg | 68 / 60 lb 30.8 / 27.2 kg | 100 / 90 lb 45.4 / 40.8 kg | 134 / 128 lb 60.8 / 58.1 kg | 169 / 165 lb 76.7 / 74.8 kg |
| 220 lb 99.8 kg | 70 / 62 lb 31.8 / 28.1 kg | 103 / 93 lb 46.7 / 42.2 kg | 138 / 132 lb 62.6 / 59.9 kg | 174 / 170 lb 78.9 / 77.1 kg |
| 230 lb 104.3 kg | 72 / 64 lb 32.7 / 29 kg | 106 / 96 lb 48.1 / 43.5 kg | 142 / 136 lb 64.4 / 61.7 kg | 180 / 176 lb 81.6 / 79.8 kg |
| 240 lb 108.9 kg | 74 / 66 lb 33.6 / 29.9 kg | 109 / 98 lb 49.4 / 44.5 kg | 146 / 140 lb 66.2 / 63.5 kg | 185 / 181 lb 83.9 / 82.1 kg |
How Your Chest Supported Dumbbell Row vs Barbell Seal 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 barbell seal row strength level
The standards use the sex-specific targets from the individual Barbell Seal 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 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 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 barbell seal row | Adjust barbell seal row 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 Barbell Seal 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 seal 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 chest-supported dumbbell row and barbell seal row standards are within 3 lb at 120 lb, 130 lb, and 150 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
5.4 → 9.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell seal row standard minus the chest-supported dumbbell row standard. A plus sign means the barbell seal 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 | +3 lb +1.4 kg | +6 lb +2.7 kg | +8 lb +3.6 kg | +12 lb +5.4 kg |
| 130 lb 59 kg | +3 lb +1.4 kg | +6 lb +2.7 kg | +8 lb +3.6 kg | +12 lb +5.4 kg |
| 140 lb 63.5 kg | +4 lb +1.8 kg | +7 lb +3.2 kg | +9 lb +4 kg | +14 lb +6.3 kg |
| 150 lb 68 kg | +3 lb +1.3 kg | +7 lb +3.2 kg | +10 lb +4.5 kg | +14 lb +6.3 kg |
| 160 lb 72.6 kg | +4 lb +1.9 kg | +7 lb +3.1 kg | +10 lb +4.5 kg | +14 lb +6.4 kg |
| 170 lb 77.1 kg | +4 lb +1.8 kg | +7 lb +3.2 kg | +11 lb +5 kg | +15 lb +6.8 kg |
| 180 lb 81.6 kg | +4 lb +1.8 kg | +8 lb +3.7 kg | +10 lb +4.5 kg | +16 lb +7.2 kg |
| 190 lb 86.2 kg | +4 lb +1.8 kg | +8 lb +3.6 kg | +11 lb +5 kg | +16 lb +7.2 kg |
| 200 lb 90.7 kg | +4 lb +1.9 kg | +9 lb +4.1 kg | +11 lb +5 kg | +16 lb +7.3 kg |
| 210 lb 95.3 kg | +5 lb +2.3 kg | +8 lb +3.6 kg | +12 lb +5.5 kg | +17 lb +7.7 kg |
| 220 lb 99.8 kg | +5 lb +2.2 kg | +9 lb +4.1 kg | +12 lb +5.5 kg | +17 lb +7.7 kg |
| 230 lb 104.3 kg | +5 lb +2.3 kg | +9 lb +4.1 kg | +12 lb +5.4 kg | +18 lb +8.2 kg |
| 240 lb 108.9 kg | +5 lb +2.2 kg | +9 lb +4.1 kg | +13 lb +5.9 kg | +19 lb +8.6 kg |
| 250 lb 113.4 kg | +5 lb +2.3 kg | +10 lb +4.5 kg | +13 lb +5.9 kg | +19 lb +8.7 kg |
| 260 lb 117.9 kg | +5 lb +2.3 kg | +10 lb +4.6 kg | +13 lb +5.9 kg | +20 lb +9.1 kg |
| 270 lb 122.5 kg | +5 lb +2.2 kg | +10 lb +4.6 kg | +14 lb +6.4 kg | +20 lb +9.1 kg |
| 280 lb 127 kg | +5 lb +2.3 kg | +10 lb +4.6 kg | +14 lb +6.3 kg | +21 lb +9.5 kg |
| 290 lb 131.5 kg | +5 lb +2.3 kg | +11 lb +5 kg | +15 lb +6.8 kg | +21 lb +9.6 kg |
| 300 lb 136.1 kg | +6 lb +2.7 kg | +11 lb +5 kg | +15 lb +6.8 kg | +22 lb +9.9 kg |
How Women’s Chest Supported Dumbbell Row and Barbell Seal 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.
0.9 → 1.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell seal row standard minus the chest-supported dumbbell row standard. A plus sign means the barbell seal 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 | −4 lb −1.8 kg | −6 lb −2.8 kg | −4 lb −1.8 kg | −2 lb −0.9 kg |
| 110 lb 49.9 kg | −5 lb −2.3 kg | −6 lb −2.7 kg | −4 lb −1.9 kg | −3 lb −1.4 kg |
| 120 lb 54.4 kg | −6 lb −2.7 kg | −7 lb −3.2 kg | −4 lb −1.8 kg | −2 lb −0.9 kg |
| 130 lb 59 kg | −5 lb −2.2 kg | −8 lb −3.6 kg | −4 lb −1.8 kg | −3 lb −1.4 kg |
| 140 lb 63.5 kg | −6 lb −2.7 kg | −7 lb −3.2 kg | −5 lb −2.3 kg | −3 lb −1.3 kg |
| 150 lb 68 kg | −6 lb −2.7 kg | −8 lb −3.6 kg | −5 lb −2.2 kg | −3 lb −1.3 kg |
| 160 lb 72.6 kg | −6 lb −2.7 kg | −9 lb −4.1 kg | −6 lb −2.7 kg | −3 lb −1.4 kg |
| 170 lb 77.1 kg | −7 lb −3.2 kg | −9 lb −4.1 kg | −5 lb −2.3 kg | −4 lb −1.8 kg |
| 180 lb 81.6 kg | −7 lb −3.2 kg | −9 lb −4.1 kg | −6 lb −2.7 kg | −3 lb −1.3 kg |
| 190 lb 86.2 kg | −7 lb −3.2 kg | −10 lb −4.5 kg | −6 lb −2.7 kg | −3 lb −1.4 kg |
| 200 lb 90.7 kg | −7 lb −3.2 kg | −10 lb −4.5 kg | −6 lb −2.8 kg | −4 lb −1.8 kg |
| 210 lb 95.3 kg | −8 lb −3.6 kg | −10 lb −4.6 kg | −6 lb −2.7 kg | −4 lb −1.9 kg |
| 220 lb 99.8 kg | −8 lb −3.7 kg | −10 lb −4.5 kg | −6 lb −2.7 kg | −4 lb −1.8 kg |
| 230 lb 104.3 kg | −8 lb −3.7 kg | −10 lb −4.6 kg | −6 lb −2.7 kg | −4 lb −1.8 kg |
| 240 lb 108.9 kg | −8 lb −3.7 kg | −11 lb −4.9 kg | −6 lb −2.7 kg | −4 lb −1.8 kg |
Chest Supported Dumbbell Row and Barbell Seal Row Exercises Used by This Calculator
This calculator uses a strict chest-supported dumbbell row and a strict barbell seal row. Use strict canonical Chest Supported Dumbbell Row and Barbell Seal 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 a strict, repeatable Barbell Seal Row
Follow the individual Barbell Seal Row calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Chest Supported Dumbbell Row result and one recent Barbell Seal Row result
Use each exercise’s canonical input: Weight per dumbbell for Chest Supported Dumbbell Row and External load for Barbell Seal Row.
Related Tools
- Chest Supported Dumbbell Row — View the individual Chest Supported Dumbbell Row standards and next strength-level target.
- Barbell Seal Row — View the individual Barbell Seal 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.
- Dumbbell Bent-Over 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.