Dumbbell Reverse Fly vs Bent Over Row Strength Standards
Compare your dumbbell reverse fly 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict bilateral dumbbell reverse fly using matched dumbbells, a stable torso, a wide reverse-fly arc, and controlled full-range repetitions 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 Reverse Fly vs Bent Over Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell reverse fly 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 reverse fly 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 Reverse Fly / 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 Reverse Fly vs Bent-Over Row Standards
How to read the table: The first number is Dumbbell Reverse Fly; 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 | 10 / 91 lb 4.5 / 41.3 kg | 17 / 119 lb 7.7 / 54 kg | 25 / 160 lb 11.3 / 72.6 kg | 36 / 203 lb 16.3 / 92.1 kg |
| 130 lb 59 kg | 10 / 96 lb 4.5 / 43.5 kg | 18 / 126 lb 8.2 / 57.2 kg | 26 / 169 lb 11.8 / 76.7 kg | 38 / 214 lb 17.2 / 97.1 kg |
| 140 lb 63.5 kg | 11 / 101 lb 5 / 45.8 kg | 19 / 132 lb 8.6 / 59.9 kg | 28 / 178 lb 12.7 / 80.7 kg | 40 / 225 lb 18.1 / 102.1 kg |
| 150 lb 68 kg | 11 / 106 lb 5 / 48.1 kg | 20 / 138 lb 9.1 / 62.6 kg | 29 / 186 lb 13.2 / 84.4 kg | 42 / 236 lb 19.1 / 107 kg |
| 160 lb 72.6 kg | 12 / 111 lb 5.4 / 50.3 kg | 21 / 144 lb 9.5 / 65.3 kg | 30 / 194 lb 13.6 / 88 kg | 44 / 246 lb 20 / 111.6 kg |
| 170 lb 77.1 kg | 12 / 115 lb 5.4 / 52.2 kg | 21 / 150 lb 9.5 / 68 kg | 32 / 202 lb 14.5 / 91.6 kg | 45 / 256 lb 20.4 / 116.1 kg |
| 180 lb 81.6 kg | 13 / 120 lb 5.9 / 54.4 kg | 22 / 156 lb 10 / 70.8 kg | 33 / 210 lb 15 / 95.3 kg | 47 / 266 lb 21.3 / 120.7 kg |
| 190 lb 86.2 kg | 13 / 124 lb 5.9 / 56.2 kg | 23 / 162 lb 10.4 / 73.5 kg | 34 / 218 lb 15.4 / 98.9 kg | 49 / 276 lb 22.2 / 125.2 kg |
| 200 lb 90.7 kg | 13 / 128 lb 5.9 / 58.1 kg | 24 / 168 lb 10.9 / 76.2 kg | 35 / 226 lb 15.9 / 102.5 kg | 51 / 286 lb 23.1 / 129.7 kg |
| 210 lb 95.3 kg | 14 / 133 lb 6.4 / 60.3 kg | 25 / 173 lb 11.3 / 78.5 kg | 36 / 233 lb 16.3 / 105.7 kg | 52 / 295 lb 23.6 / 133.8 kg |
| 220 lb 99.8 kg | 14 / 137 lb 6.4 / 62.1 kg | 25 / 179 lb 11.3 / 81.2 kg | 37 / 240 lb 16.8 / 108.9 kg | 54 / 304 lb 24.5 / 137.9 kg |
| 230 lb 104.3 kg | 15 / 141 lb 6.8 / 64 kg | 26 / 184 lb 11.8 / 83.5 kg | 39 / 248 lb 17.7 / 112.5 kg | 56 / 313 lb 25.4 / 142 kg |
| 240 lb 108.9 kg | 15 / 145 lb 6.8 / 65.8 kg | 27 / 189 lb 12.2 / 85.7 kg | 40 / 255 lb 18.1 / 115.7 kg | 57 / 323 lb 25.9 / 146.5 kg |
| 250 lb 113.4 kg | 16 / 149 lb 7.3 / 67.6 kg | 28 / 195 lb 12.7 / 88.5 kg | 41 / 262 lb 18.6 / 118.8 kg | 59 / 331 lb 26.8 / 150.1 kg |
| 260 lb 117.9 kg | 16 / 153 lb 7.3 / 69.4 kg | 28 / 200 lb 12.7 / 90.7 kg | 42 / 269 lb 19.1 / 122 kg | 60 / 340 lb 27.2 / 154.2 kg |
| 270 lb 122.5 kg | 16 / 157 lb 7.3 / 71.2 kg | 29 / 205 lb 13.2 / 93 kg | 43 / 276 lb 19.5 / 125.2 kg | 62 / 349 lb 28.1 / 158.3 kg |
| 280 lb 127 kg | 17 / 161 lb 7.7 / 73 kg | 30 / 210 lb 13.6 / 95.3 kg | 44 / 282 lb 20 / 127.9 kg | 63 / 357 lb 28.6 / 161.9 kg |
| 290 lb 131.5 kg | 17 / 164 lb 7.7 / 74.4 kg | 30 / 215 lb 13.6 / 97.5 kg | 45 / 289 lb 20.4 / 131.1 kg | 65 / 366 lb 29.5 / 166 kg |
| 300 lb 136.1 kg | 18 / 168 lb 8.2 / 76.2 kg | 31 / 220 lb 14.1 / 99.8 kg | 46 / 296 lb 20.9 / 134.3 kg | 66 / 374 lb 29.9 / 169.6 kg |
Women’s Dumbbell Reverse Fly vs Bent-Over Row Standards
How to read the table: The first number is Dumbbell Reverse Fly; 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 | 6 / 63 lb 2.7 / 28.6 kg | 11 / 86 lb 5 / 39 kg | 16 / 114 lb 7.3 / 51.7 kg | 23 / 143 lb 10.4 / 64.9 kg |
| 110 lb 49.9 kg | 7 / 67 lb 3.2 / 30.4 kg | 11 / 92 lb 5 / 41.7 kg | 17 / 122 lb 7.7 / 55.3 kg | 24 / 153 lb 10.9 / 69.4 kg |
| 120 lb 54.4 kg | 7 / 72 lb 3.2 / 32.7 kg | 12 / 97 lb 5.4 / 44 kg | 18 / 129 lb 8.2 / 58.5 kg | 26 / 162 lb 11.8 / 73.5 kg |
| 130 lb 59 kg | 7 / 75 lb 3.2 / 34 kg | 13 / 103 lb 5.9 / 46.7 kg | 19 / 136 lb 8.6 / 61.7 kg | 27 / 171 lb 12.2 / 77.6 kg |
| 140 lb 63.5 kg | 8 / 79 lb 3.6 / 35.8 kg | 13 / 108 lb 5.9 / 49 kg | 20 / 143 lb 9.1 / 64.9 kg | 29 / 180 lb 13.2 / 81.6 kg |
| 150 lb 68 kg | 8 / 83 lb 3.6 / 37.6 kg | 14 / 113 lb 6.4 / 51.3 kg | 21 / 150 lb 9.5 / 68 kg | 30 / 188 lb 13.6 / 85.3 kg |
| 160 lb 72.6 kg | 8 / 87 lb 3.6 / 39.5 kg | 15 / 118 lb 6.8 / 53.5 kg | 22 / 157 lb 10 / 71.2 kg | 31 / 196 lb 14.1 / 88.9 kg |
| 170 lb 77.1 kg | 9 / 90 lb 4.1 / 40.8 kg | 15 / 123 lb 6.8 / 55.8 kg | 23 / 163 lb 10.4 / 73.9 kg | 33 / 204 lb 15 / 92.5 kg |
| 180 lb 81.6 kg | 9 / 94 lb 4.1 / 42.6 kg | 16 / 128 lb 7.3 / 58.1 kg | 24 / 169 lb 10.9 / 76.7 kg | 34 / 212 lb 15.4 / 96.2 kg |
| 190 lb 86.2 kg | 9 / 97 lb 4.1 / 44 kg | 16 / 132 lb 7.3 / 59.9 kg | 25 / 176 lb 11.3 / 79.8 kg | 35 / 220 lb 15.9 / 99.8 kg |
| 200 lb 90.7 kg | 10 / 101 lb 4.5 / 45.8 kg | 17 / 137 lb 7.7 / 62.1 kg | 25 / 182 lb 11.3 / 82.6 kg | 36 / 228 lb 16.3 / 103.4 kg |
| 210 lb 95.3 kg | 10 / 104 lb 4.5 / 47.2 kg | 18 / 141 lb 8.2 / 64 kg | 26 / 188 lb 11.8 / 85.3 kg | 38 / 235 lb 17.2 / 106.6 kg |
| 220 lb 99.8 kg | 10 / 107 lb 4.5 / 48.5 kg | 18 / 146 lb 8.2 / 66.2 kg | 27 / 194 lb 12.2 / 88 kg | 39 / 243 lb 17.7 / 110.2 kg |
| 230 lb 104.3 kg | 11 / 110 lb 5 / 49.9 kg | 19 / 150 lb 8.6 / 68 kg | 28 / 199 lb 12.7 / 90.3 kg | 40 / 250 lb 18.1 / 113.4 kg |
| 240 lb 108.9 kg | 11 / 114 lb 5 / 51.7 kg | 19 / 155 lb 8.6 / 70.3 kg | 29 / 205 lb 13.2 / 93 kg | 41 / 257 lb 18.6 / 116.6 kg |
How Your Dumbbell Reverse Fly 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 reverse fly strength level
The standards use the sex-specific strength levels from the individual Dumbbell Reverse 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 heavier 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 reverse fly | Adjust dumbbell reverse fly targets to exact bodyweight with the two-thirds rule while preserving the per-dumbbell load convention. |
| 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 Reverse Fly 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 reverse fly 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.
75.8 → 139.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the dumbbell reverse fly standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the dumbbell reverse fly standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +81 lb +36.8 kg | +102 lb +46.3 kg | +135 lb +61.3 kg | +167 lb +75.8 kg |
| 130 lb 59 kg | +86 lb +39 kg | +108 lb +49 kg | +143 lb +64.9 kg | +176 lb +79.9 kg |
| 140 lb 63.5 kg | +90 lb +40.8 kg | +113 lb +51.3 kg | +150 lb +68 kg | +185 lb +84 kg |
| 150 lb 68 kg | +95 lb +43.1 kg | +118 lb +53.5 kg | +157 lb +71.2 kg | +194 lb +87.9 kg |
| 160 lb 72.6 kg | +99 lb +44.9 kg | +123 lb +55.8 kg | +164 lb +74.4 kg | +202 lb +91.6 kg |
| 170 lb 77.1 kg | +103 lb +46.8 kg | +129 lb +58.5 kg | +170 lb +77.1 kg | +211 lb +95.7 kg |
| 180 lb 81.6 kg | +107 lb +48.5 kg | +134 lb +60.8 kg | +177 lb +80.3 kg | +219 lb +99.4 kg |
| 190 lb 86.2 kg | +111 lb +50.3 kg | +139 lb +63.1 kg | +184 lb +83.5 kg | +227 lb +103 kg |
| 200 lb 90.7 kg | +115 lb +52.2 kg | +144 lb +65.3 kg | +191 lb +86.6 kg | +235 lb +106.6 kg |
| 210 lb 95.3 kg | +119 lb +53.9 kg | +148 lb +67.2 kg | +197 lb +89.4 kg | +243 lb +110.2 kg |
| 220 lb 99.8 kg | +123 lb +55.7 kg | +154 lb +69.9 kg | +203 lb +92.1 kg | +250 lb +113.4 kg |
| 230 lb 104.3 kg | +126 lb +57.2 kg | +158 lb +71.7 kg | +209 lb +94.8 kg | +257 lb +116.6 kg |
| 240 lb 108.9 kg | +130 lb +59 kg | +162 lb +73.5 kg | +215 lb +97.6 kg | +266 lb +120.6 kg |
| 250 lb 113.4 kg | +133 lb +60.3 kg | +167 lb +75.8 kg | +221 lb +100.2 kg | +272 lb +123.3 kg |
| 260 lb 117.9 kg | +137 lb +62.1 kg | +172 lb +78 kg | +227 lb +102.9 kg | +280 lb +127 kg |
| 270 lb 122.5 kg | +141 lb +63.9 kg | +176 lb +79.8 kg | +233 lb +105.7 kg | +287 lb +130.2 kg |
| 280 lb 127 kg | +144 lb +65.3 kg | +180 lb +81.7 kg | +238 lb +107.9 kg | +294 lb +133.3 kg |
| 290 lb 131.5 kg | +147 lb +66.7 kg | +185 lb +83.9 kg | +244 lb +110.7 kg | +301 lb +136.5 kg |
| 300 lb 136.1 kg | +150 lb +68 kg | +189 lb +85.7 kg | +250 lb +113.4 kg | +308 lb +139.7 kg |
How Women’s Dumbbell Reverse Fly 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.
54.5 → 98 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the dumbbell reverse fly standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the dumbbell reverse fly standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +57 lb +25.9 kg | +75 lb +34 kg | +98 lb +44.4 kg | +120 lb +54.5 kg |
| 110 lb 49.9 kg | +60 lb +27.2 kg | +81 lb +36.7 kg | +105 lb +47.6 kg | +129 lb +58.5 kg |
| 120 lb 54.4 kg | +65 lb +29.5 kg | +85 lb +38.6 kg | +111 lb +50.3 kg | +136 lb +61.7 kg |
| 130 lb 59 kg | +68 lb +30.8 kg | +90 lb +40.8 kg | +117 lb +53.1 kg | +144 lb +65.4 kg |
| 140 lb 63.5 kg | +71 lb +32.2 kg | +95 lb +43.1 kg | +123 lb +55.8 kg | +151 lb +68.4 kg |
| 150 lb 68 kg | +75 lb +34 kg | +99 lb +44.9 kg | +129 lb +58.5 kg | +158 lb +71.7 kg |
| 160 lb 72.6 kg | +79 lb +35.9 kg | +103 lb +46.7 kg | +135 lb +61.2 kg | +165 lb +74.8 kg |
| 170 lb 77.1 kg | +81 lb +36.7 kg | +108 lb +49 kg | +140 lb +63.5 kg | +171 lb +77.5 kg |
| 180 lb 81.6 kg | +85 lb +38.5 kg | +112 lb +50.8 kg | +145 lb +65.8 kg | +178 lb +80.8 kg |
| 190 lb 86.2 kg | +88 lb +39.9 kg | +116 lb +52.6 kg | +151 lb +68.5 kg | +185 lb +83.9 kg |
| 200 lb 90.7 kg | +91 lb +41.3 kg | +120 lb +54.4 kg | +157 lb +71.3 kg | +192 lb +87.1 kg |
| 210 lb 95.3 kg | +94 lb +42.7 kg | +123 lb +55.8 kg | +162 lb +73.5 kg | +197 lb +89.4 kg |
| 220 lb 99.8 kg | +97 lb +44 kg | +128 lb +58 kg | +167 lb +75.8 kg | +204 lb +92.5 kg |
| 230 lb 104.3 kg | +99 lb +44.9 kg | +131 lb +59.4 kg | +171 lb +77.6 kg | +210 lb +95.3 kg |
| 240 lb 108.9 kg | +103 lb +46.7 kg | +136 lb +61.7 kg | +176 lb +79.8 kg | +216 lb +98 kg |
Dumbbell Reverse Fly and Bent Over Row Exercises Used by This Calculator
This calculator uses a strict dumbbell reverse fly and a strict barbell bent-over row. Use strict canonical Dumbbell Reverse Fly and Bent Over Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter one dumbbell and keep the movement a reverse fly
Enter the weight of one dumbbell, not the combined weight of both. Use matched dumbbells with a stable bent-over, seated bent-over, or chest-supported torso. Raise both dumbbells in a wide reverse-fly arc to a controlled shoulder-safe end range and lower under control. Do not count torso swing, hip drive, shrugging, row-like elbow drive, high-pull or curl mechanics, partial reps, or uncontrolled drops.
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 Reverse Fly result and one recent Bent Over Row 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 Reverse Fly — View the individual Dumbbell Reverse Fly standards and next strength-level target.
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Dumbbell Lateral Raise — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chest Supported Dumbbell 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.