Chest Supported Dumbbell Row vs Single Arm Dumbbell Rear Delt Fly Strength Standards
Compare your chest-supported dumbbell row and single arm dumbbell rear delt fly 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 Total external load for Single Arm Dumbbell Rear Delt Fly. Use a strict bilateral chest-supported dumbbell row with matched dumbbells moving together through full range and entered load is the weight of the one dumbbell moved by one arm at a time.. 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 Single Arm Dumbbell Rear Delt Fly Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the chest-supported dumbbell row and single arm dumbbell rear delt fly 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 single arm dumbbell rear delt fly.
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 / Single Arm Dumbbell Rear Delt Fly, 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 Single Arm Dumbbell Rear Delt Fly Standards
How to read the table: The first number is Chest Supported Dumbbell Row; the second is Single Arm Dumbbell Rear Delt Fly. 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 / 6 lb 30.4 / 2.7 kg | 95 / 10 lb 43.1 / 4.5 kg | 129 / 15 lb 58.5 / 6.8 kg | 162 / 22 lb 73.5 / 10 kg |
| 130 lb 59 kg | 71 / 6 lb 32.2 / 2.7 kg | 100 / 10 lb 45.4 / 4.5 kg | 136 / 16 lb 61.7 / 7.3 kg | 171 / 23 lb 77.6 / 10.4 kg |
| 140 lb 63.5 kg | 74 / 7 lb 33.6 / 3.2 kg | 105 / 11 lb 47.6 / 5 kg | 143 / 17 lb 64.9 / 7.7 kg | 179 / 24 lb 81.2 / 10.9 kg |
| 150 lb 68 kg | 78 / 7 lb 35.4 / 3.2 kg | 110 / 11 lb 49.9 / 5 kg | 149 / 18 lb 67.6 / 8.2 kg | 188 / 26 lb 85.3 / 11.8 kg |
| 160 lb 72.6 kg | 81 / 7 lb 36.7 / 3.2 kg | 115 / 12 lb 52.2 / 5.4 kg | 156 / 19 lb 70.8 / 8.6 kg | 196 / 27 lb 88.9 / 12.2 kg |
| 170 lb 77.1 kg | 84 / 7 lb 38.1 / 3.2 kg | 120 / 12 lb 54.4 / 5.4 kg | 162 / 19 lb 73.5 / 8.6 kg | 204 / 28 lb 92.5 / 12.7 kg |
| 180 lb 81.6 kg | 88 / 8 lb 39.9 / 3.6 kg | 124 / 13 lb 56.2 / 5.9 kg | 169 / 20 lb 76.7 / 9.1 kg | 212 / 29 lb 96.2 / 13.2 kg |
| 190 lb 86.2 kg | 91 / 8 lb 41.3 / 3.6 kg | 129 / 13 lb 58.5 / 5.9 kg | 175 / 21 lb 79.4 / 9.5 kg | 220 / 30 lb 99.8 / 13.6 kg |
| 200 lb 90.7 kg | 94 / 8 lb 42.6 / 3.6 kg | 133 / 13 lb 60.3 / 5.9 kg | 181 / 22 lb 82.1 / 10 kg | 228 / 31 lb 103.4 / 14.1 kg |
| 210 lb 95.3 kg | 97 / 9 lb 44 / 4.1 kg | 138 / 14 lb 62.6 / 6.4 kg | 187 / 22 lb 84.8 / 10 kg | 235 / 32 lb 106.6 / 14.5 kg |
| 220 lb 99.8 kg | 100 / 9 lb 45.4 / 4.1 kg | 142 / 14 lb 64.4 / 6.4 kg | 193 / 23 lb 87.5 / 10.4 kg | 243 / 33 lb 110.2 / 15 kg |
| 230 lb 104.3 kg | 103 / 9 lb 46.7 / 4.1 kg | 147 / 15 lb 66.7 / 6.8 kg | 199 / 24 lb 90.3 / 10.9 kg | 250 / 34 lb 113.4 / 15.4 kg |
| 240 lb 108.9 kg | 106 / 9 lb 48.1 / 4.1 kg | 151 / 15 lb 68.5 / 6.8 kg | 204 / 25 lb 92.5 / 11.3 kg | 257 / 35 lb 116.6 / 15.9 kg |
| 250 lb 113.4 kg | 109 / 10 lb 49.4 / 4.5 kg | 155 / 16 lb 70.3 / 7.3 kg | 210 / 25 lb 95.3 / 11.3 kg | 264 / 36 lb 119.7 / 16.3 kg |
| 260 lb 117.9 kg | 112 / 10 lb 50.8 / 4.5 kg | 159 / 16 lb 72.1 / 7.3 kg | 216 / 26 lb 98 / 11.8 kg | 271 / 37 lb 122.9 / 16.8 kg |
| 270 lb 122.5 kg | 115 / 10 lb 52.2 / 4.5 kg | 163 / 16 lb 73.9 / 7.3 kg | 221 / 27 lb 100.2 / 12.2 kg | 278 / 38 lb 126.1 / 17.2 kg |
| 280 lb 127 kg | 118 / 10 lb 53.5 / 4.5 kg | 167 / 17 lb 75.7 / 7.7 kg | 227 / 27 lb 103 / 12.2 kg | 285 / 39 lb 129.3 / 17.7 kg |
| 290 lb 131.5 kg | 121 / 11 lb 54.9 / 5 kg | 171 / 17 lb 77.6 / 7.7 kg | 232 / 28 lb 105.2 / 12.7 kg | 292 / 40 lb 132.4 / 18.1 kg |
| 300 lb 136.1 kg | 123 / 11 lb 55.8 / 5 kg | 175 / 18 lb 79.4 / 8.2 kg | 237 / 28 lb 107.5 / 12.7 kg | 298 / 41 lb 135.2 / 18.6 kg |
Women’s Chest Supported Dumbbell Row vs Single Arm Dumbbell Rear Delt Fly Standards
How to read the table: The first number is Chest Supported Dumbbell Row; the second is Single Arm Dumbbell Rear Delt Fly. 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 / 3 lb 18.6 / 1.4 kg | 61 / 5 lb 27.7 / 2.3 kg | 82 / 8 lb 37.2 / 3.6 kg | 103 / 13 lb 46.7 / 5.9 kg |
| 110 lb 49.9 kg | 44 / 3 lb 20 / 1.4 kg | 65 / 6 lb 29.5 / 2.7 kg | 87 / 9 lb 39.5 / 4.1 kg | 110 / 14 lb 49.9 / 6.4 kg |
| 120 lb 54.4 kg | 47 / 3 lb 21.3 / 1.4 kg | 69 / 6 lb 31.3 / 2.7 kg | 92 / 9 lb 41.7 / 4.1 kg | 116 / 15 lb 52.6 / 6.8 kg |
| 130 lb 59 kg | 49 / 4 lb 22.2 / 1.8 kg | 73 / 6 lb 33.1 / 2.7 kg | 97 / 10 lb 44 / 4.5 kg | 123 / 15 lb 55.8 / 6.8 kg |
| 140 lb 63.5 kg | 52 / 4 lb 23.6 / 1.8 kg | 76 / 7 lb 34.5 / 3.2 kg | 102 / 11 lb 46.3 / 5 kg | 129 / 16 lb 58.5 / 7.3 kg |
| 150 lb 68 kg | 54 / 4 lb 24.5 / 1.8 kg | 80 / 7 lb 36.3 / 3.2 kg | 107 / 11 lb 48.5 / 5 kg | 135 / 17 lb 61.2 / 7.7 kg |
| 160 lb 72.6 kg | 56 / 4 lb 25.4 / 1.8 kg | 84 / 7 lb 38.1 / 3.2 kg | 112 / 11 lb 50.8 / 5 kg | 141 / 18 lb 64 / 8.2 kg |
| 170 lb 77.1 kg | 59 / 4 lb 26.8 / 1.8 kg | 87 / 8 lb 39.5 / 3.6 kg | 116 / 12 lb 52.6 / 5.4 kg | 147 / 18 lb 66.7 / 8.2 kg |
| 180 lb 81.6 kg | 61 / 5 lb 27.7 / 2.3 kg | 90 / 8 lb 40.8 / 3.6 kg | 121 / 12 lb 54.9 / 5.4 kg | 152 / 19 lb 68.9 / 8.6 kg |
| 190 lb 86.2 kg | 63 / 5 lb 28.6 / 2.3 kg | 94 / 8 lb 42.6 / 3.6 kg | 125 / 13 lb 56.7 / 5.9 kg | 158 / 20 lb 71.7 / 9.1 kg |
| 200 lb 90.7 kg | 65 / 5 lb 29.5 / 2.3 kg | 97 / 8 lb 44 / 3.6 kg | 130 / 13 lb 59 / 5.9 kg | 164 / 21 lb 74.4 / 9.5 kg |
| 210 lb 95.3 kg | 68 / 5 lb 30.8 / 2.3 kg | 100 / 9 lb 45.4 / 4.1 kg | 134 / 14 lb 60.8 / 6.4 kg | 169 / 21 lb 76.7 / 9.5 kg |
| 220 lb 99.8 kg | 70 / 5 lb 31.8 / 2.3 kg | 103 / 9 lb 46.7 / 4.1 kg | 138 / 14 lb 62.6 / 6.4 kg | 174 / 22 lb 78.9 / 10 kg |
| 230 lb 104.3 kg | 72 / 5 lb 32.7 / 2.3 kg | 106 / 9 lb 48.1 / 4.1 kg | 142 / 15 lb 64.4 / 6.8 kg | 180 / 23 lb 81.6 / 10.4 kg |
| 240 lb 108.9 kg | 74 / 5 lb 33.6 / 2.3 kg | 109 / 10 lb 49.4 / 4.5 kg | 146 / 15 lb 66.2 / 6.8 kg | 185 / 23 lb 83.9 / 10.4 kg |
How Your Chest Supported Dumbbell Row vs Single Arm Dumbbell Rear Delt Fly 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 single arm dumbbell rear delt fly strength level
The standards use the sex-specific thresholds from the individual Single Arm Dumbbell Rear Delt Fly 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 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 single arm dumbbell rear delt fly | 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 Chest Supported Dumbbell Row and Single Arm Dumbbell Rear Delt Fly 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 dumbbell rear delt fly 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 standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
63.5 → 116.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the single arm dumbbell rear delt fly standard minus the chest-supported dumbbell row standard. A plus sign means the single arm dumbbell rear delt fly 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 | −61 lb −27.7 kg | −85 lb −38.6 kg | −114 lb −51.7 kg | −140 lb −63.5 kg |
| 130 lb 59 kg | −65 lb −29.5 kg | −90 lb −40.9 kg | −120 lb −54.4 kg | −148 lb −67.2 kg |
| 140 lb 63.5 kg | −67 lb −30.4 kg | −94 lb −42.6 kg | −126 lb −57.2 kg | −155 lb −70.3 kg |
| 150 lb 68 kg | −71 lb −32.2 kg | −99 lb −44.9 kg | −131 lb −59.4 kg | −162 lb −73.5 kg |
| 160 lb 72.6 kg | −74 lb −33.5 kg | −103 lb −46.8 kg | −137 lb −62.2 kg | −169 lb −76.7 kg |
| 170 lb 77.1 kg | −77 lb −34.9 kg | −108 lb −49 kg | −143 lb −64.9 kg | −176 lb −79.8 kg |
| 180 lb 81.6 kg | −80 lb −36.3 kg | −111 lb −50.3 kg | −149 lb −67.6 kg | −183 lb −83 kg |
| 190 lb 86.2 kg | −83 lb −37.7 kg | −116 lb −52.6 kg | −154 lb −69.9 kg | −190 lb −86.2 kg |
| 200 lb 90.7 kg | −86 lb −39 kg | −120 lb −54.4 kg | −159 lb −72.1 kg | −197 lb −89.3 kg |
| 210 lb 95.3 kg | −88 lb −39.9 kg | −124 lb −56.2 kg | −165 lb −74.8 kg | −203 lb −92.1 kg |
| 220 lb 99.8 kg | −91 lb −41.3 kg | −128 lb −58 kg | −170 lb −77.1 kg | −210 lb −95.2 kg |
| 230 lb 104.3 kg | −94 lb −42.6 kg | −132 lb −59.9 kg | −175 lb −79.4 kg | −216 lb −98 kg |
| 240 lb 108.9 kg | −97 lb −44 kg | −136 lb −61.7 kg | −179 lb −81.2 kg | −222 lb −100.7 kg |
| 250 lb 113.4 kg | −99 lb −44.9 kg | −139 lb −63 kg | −185 lb −84 kg | −228 lb −103.4 kg |
| 260 lb 117.9 kg | −102 lb −46.3 kg | −143 lb −64.8 kg | −190 lb −86.2 kg | −234 lb −106.1 kg |
| 270 lb 122.5 kg | −105 lb −47.7 kg | −147 lb −66.6 kg | −194 lb −88 kg | −240 lb −108.9 kg |
| 280 lb 127 kg | −108 lb −49 kg | −150 lb −68 kg | −200 lb −90.8 kg | −246 lb −111.6 kg |
| 290 lb 131.5 kg | −110 lb −49.9 kg | −154 lb −69.9 kg | −204 lb −92.5 kg | −252 lb −114.3 kg |
| 300 lb 136.1 kg | −112 lb −50.8 kg | −157 lb −71.2 kg | −209 lb −94.8 kg | −257 lb −116.6 kg |
How Women’s Chest Supported Dumbbell Row and Single Arm Dumbbell Rear Delt Fly Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
40.8 → 73.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the single arm dumbbell rear delt fly standard minus the chest-supported dumbbell row standard. A plus sign means the single arm dumbbell rear delt fly 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 | −38 lb −17.2 kg | −56 lb −25.4 kg | −74 lb −33.6 kg | −90 lb −40.8 kg |
| 110 lb 49.9 kg | −41 lb −18.6 kg | −59 lb −26.8 kg | −78 lb −35.4 kg | −96 lb −43.5 kg |
| 120 lb 54.4 kg | −44 lb −19.9 kg | −63 lb −28.6 kg | −83 lb −37.6 kg | −101 lb −45.8 kg |
| 130 lb 59 kg | −45 lb −20.4 kg | −67 lb −30.4 kg | −87 lb −39.5 kg | −108 lb −49 kg |
| 140 lb 63.5 kg | −48 lb −21.8 kg | −69 lb −31.3 kg | −91 lb −41.3 kg | −113 lb −51.2 kg |
| 150 lb 68 kg | −50 lb −22.7 kg | −73 lb −33.1 kg | −96 lb −43.5 kg | −118 lb −53.5 kg |
| 160 lb 72.6 kg | −52 lb −23.6 kg | −77 lb −34.9 kg | −101 lb −45.8 kg | −123 lb −55.8 kg |
| 170 lb 77.1 kg | −55 lb −25 kg | −79 lb −35.9 kg | −104 lb −47.2 kg | −129 lb −58.5 kg |
| 180 lb 81.6 kg | −56 lb −25.4 kg | −82 lb −37.2 kg | −109 lb −49.5 kg | −133 lb −60.3 kg |
| 190 lb 86.2 kg | −58 lb −26.3 kg | −86 lb −39 kg | −112 lb −50.8 kg | −138 lb −62.6 kg |
| 200 lb 90.7 kg | −60 lb −27.2 kg | −89 lb −40.4 kg | −117 lb −53.1 kg | −143 lb −64.9 kg |
| 210 lb 95.3 kg | −63 lb −28.5 kg | −91 lb −41.3 kg | −120 lb −54.4 kg | −148 lb −67.2 kg |
| 220 lb 99.8 kg | −65 lb −29.5 kg | −94 lb −42.6 kg | −124 lb −56.2 kg | −152 lb −68.9 kg |
| 230 lb 104.3 kg | −67 lb −30.4 kg | −97 lb −44 kg | −127 lb −57.6 kg | −157 lb −71.2 kg |
| 240 lb 108.9 kg | −69 lb −31.3 kg | −99 lb −44.9 kg | −131 lb −59.4 kg | −162 lb −73.5 kg |
Chest Supported Dumbbell Row and Single Arm Dumbbell Rear Delt Fly Exercises Used by This Calculator
This calculator uses a strict chest-supported dumbbell row and a strict single arm dumbbell rear delt fly test. Use strict canonical Chest Supported Dumbbell Row and Single Arm Dumbbell Rear Delt Fly 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 the canonical Single Arm Dumbbell Rear Delt Fly setup and load convention
entered load is the weight of the one dumbbell moved by one arm at a time. total valid reps across both arms combined Move the dumbbell outward and back through shoulder horizontal abduction to a clear rear-delt fly top range, then lower under control to the same bottom position without rowing. A valid finish requires posterior-shoulder control without shrug-only motion, lat-row mechanics, excessive arm bend, trunk heave, or swinging. Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Chest Supported Dumbbell Row result and one recent Single Arm Dumbbell Rear Delt Fly result
Use each exercise’s canonical input: Weight per dumbbell for Chest Supported Dumbbell Row and Total external load for Single Arm Dumbbell Rear Delt Fly.
Related Tools
- Chest Supported Dumbbell Row — View the individual Chest Supported Dumbbell Row standards and next strength-level target.
- Single Arm Dumbbell Rear Delt Fly — View the individual Single Arm Dumbbell Rear Delt Fly 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.