Dumbbell Rear Delt Row vs Bent Over Row Strength Standards
Compare your dumbbell rear delt 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: Weight of one dumbbell for Dumbbell Rear Delt Row and Total barbell weight for Bent Over Row. Use the entered weight for strict Dumbbell Rear Delt Row 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 Rear Delt Row vs Bent Over Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell rear delt 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 rear delt 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 Rear Delt 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 Rear Delt Row vs Bent-Over Row Standards
How to read the table: The first number is Dumbbell Rear Delt 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 | 67 / 160 lb 30.4 / 72.6 kg | 90 / 203 lb 40.8 / 92.1 kg |
| 130 lb 59 kg | 33 / 96 lb 15 / 43.5 kg | 50 / 126 lb 22.7 / 57.2 kg | 71 / 169 lb 32.2 / 76.7 kg | 95 / 214 lb 43.1 / 97.1 kg |
| 140 lb 63.5 kg | 34 / 101 lb 15.4 / 45.8 kg | 53 / 132 lb 24 / 59.9 kg | 74 / 178 lb 33.6 / 80.7 kg | 100 / 225 lb 45.4 / 102.1 kg |
| 150 lb 68 kg | 36 / 106 lb 16.3 / 48.1 kg | 56 / 138 lb 25.4 / 62.6 kg | 78 / 186 lb 35.4 / 84.4 kg | 104 / 236 lb 47.2 / 107 kg |
| 160 lb 72.6 kg | 37 / 111 lb 16.8 / 50.3 kg | 58 / 144 lb 26.3 / 65.3 kg | 81 / 194 lb 36.7 / 88 kg | 109 / 246 lb 49.4 / 111.6 kg |
| 170 lb 77.1 kg | 39 / 115 lb 17.7 / 52.2 kg | 60 / 150 lb 27.2 / 68 kg | 84 / 202 lb 38.1 / 91.6 kg | 113 / 256 lb 51.3 / 116.1 kg |
| 180 lb 81.6 kg | 41 / 120 lb 18.6 / 54.4 kg | 63 / 156 lb 28.6 / 70.8 kg | 88 / 210 lb 39.9 / 95.3 kg | 118 / 266 lb 53.5 / 120.7 kg |
| 190 lb 86.2 kg | 42 / 124 lb 19.1 / 56.2 kg | 65 / 162 lb 29.5 / 73.5 kg | 91 / 218 lb 41.3 / 98.9 kg | 122 / 276 lb 55.3 / 125.2 kg |
| 200 lb 90.7 kg | 43 / 128 lb 19.5 / 58.1 kg | 67 / 168 lb 30.4 / 76.2 kg | 94 / 226 lb 42.6 / 102.5 kg | 126 / 286 lb 57.2 / 129.7 kg |
| 210 lb 95.3 kg | 45 / 133 lb 20.4 / 60.3 kg | 69 / 173 lb 31.3 / 78.5 kg | 97 / 233 lb 44 / 105.7 kg | 130 / 295 lb 59 / 133.8 kg |
| 220 lb 99.8 kg | 46 / 137 lb 20.9 / 62.1 kg | 72 / 179 lb 32.7 / 81.2 kg | 100 / 240 lb 45.4 / 108.9 kg | 135 / 304 lb 61.2 / 137.9 kg |
| 230 lb 104.3 kg | 48 / 141 lb 21.8 / 64 kg | 74 / 184 lb 33.6 / 83.5 kg | 103 / 248 lb 46.7 / 112.5 kg | 139 / 313 lb 63 / 142 kg |
| 240 lb 108.9 kg | 49 / 145 lb 22.2 / 65.8 kg | 76 / 189 lb 34.5 / 85.7 kg | 106 / 255 lb 48.1 / 115.7 kg | 143 / 323 lb 64.9 / 146.5 kg |
| 250 lb 113.4 kg | 50 / 149 lb 22.7 / 67.6 kg | 78 / 195 lb 35.4 / 88.5 kg | 109 / 262 lb 49.4 / 118.8 kg | 146 / 331 lb 66.2 / 150.1 kg |
| 260 lb 117.9 kg | 52 / 153 lb 23.6 / 69.4 kg | 80 / 200 lb 36.3 / 90.7 kg | 112 / 269 lb 50.8 / 122 kg | 150 / 340 lb 68 / 154.2 kg |
| 270 lb 122.5 kg | 53 / 157 lb 24 / 71.2 kg | 82 / 205 lb 37.2 / 93 kg | 115 / 276 lb 52.2 / 125.2 kg | 154 / 349 lb 69.9 / 158.3 kg |
| 280 lb 127 kg | 54 / 161 lb 24.5 / 73 kg | 84 / 210 lb 38.1 / 95.3 kg | 118 / 282 lb 53.5 / 127.9 kg | 158 / 357 lb 71.7 / 161.9 kg |
| 290 lb 131.5 kg | 56 / 164 lb 25.4 / 74.4 kg | 86 / 215 lb 39 / 97.5 kg | 121 / 289 lb 54.9 / 131.1 kg | 162 / 366 lb 73.5 / 166 kg |
| 300 lb 136.1 kg | 57 / 168 lb 25.9 / 76.2 kg | 88 / 220 lb 39.9 / 99.8 kg | 123 / 296 lb 55.8 / 134.3 kg | 165 / 374 lb 74.8 / 169.6 kg |
Women’s Dumbbell Rear Delt Row vs Bent-Over Row Standards
How to read the table: The first number is Dumbbell Rear Delt 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 | 16 / 63 lb 7.3 / 28.6 kg | 25 / 86 lb 11.3 / 39 kg | 37 / 114 lb 16.8 / 51.7 kg | 50 / 143 lb 22.7 / 64.9 kg |
| 110 lb 49.9 kg | 17 / 67 lb 7.7 / 30.4 kg | 27 / 92 lb 12.2 / 41.7 kg | 39 / 122 lb 17.7 / 55.3 kg | 54 / 153 lb 24.5 / 69.4 kg |
| 120 lb 54.4 kg | 18 / 72 lb 8.2 / 32.7 kg | 28 / 97 lb 12.7 / 44 kg | 41 / 129 lb 18.6 / 58.5 kg | 57 / 162 lb 25.9 / 73.5 kg |
| 130 lb 59 kg | 19 / 75 lb 8.6 / 34 kg | 30 / 103 lb 13.6 / 46.7 kg | 44 / 136 lb 20 / 61.7 kg | 60 / 171 lb 27.2 / 77.6 kg |
| 140 lb 63.5 kg | 20 / 79 lb 9.1 / 35.8 kg | 32 / 108 lb 14.5 / 49 kg | 46 / 143 lb 20.9 / 64.9 kg | 63 / 180 lb 28.6 / 81.6 kg |
| 150 lb 68 kg | 21 / 83 lb 9.5 / 37.6 kg | 33 / 113 lb 15 / 51.3 kg | 48 / 150 lb 21.8 / 68 kg | 66 / 188 lb 29.9 / 85.3 kg |
| 160 lb 72.6 kg | 22 / 87 lb 10 / 39.5 kg | 34 / 118 lb 15.4 / 53.5 kg | 50 / 157 lb 22.7 / 71.2 kg | 69 / 196 lb 31.3 / 88.9 kg |
| 170 lb 77.1 kg | 23 / 90 lb 10.4 / 40.8 kg | 36 / 123 lb 16.3 / 55.8 kg | 52 / 163 lb 23.6 / 73.9 kg | 72 / 204 lb 32.7 / 92.5 kg |
| 180 lb 81.6 kg | 24 / 94 lb 10.9 / 42.6 kg | 37 / 128 lb 16.8 / 58.1 kg | 54 / 169 lb 24.5 / 76.7 kg | 75 / 212 lb 34 / 96.2 kg |
| 190 lb 86.2 kg | 25 / 97 lb 11.3 / 44 kg | 39 / 132 lb 17.7 / 59.9 kg | 56 / 176 lb 25.4 / 79.8 kg | 77 / 220 lb 34.9 / 99.8 kg |
| 200 lb 90.7 kg | 25 / 101 lb 11.3 / 45.8 kg | 40 / 137 lb 18.1 / 62.1 kg | 58 / 182 lb 26.3 / 82.6 kg | 80 / 228 lb 36.3 / 103.4 kg |
| 210 lb 95.3 kg | 26 / 104 lb 11.8 / 47.2 kg | 41 / 141 lb 18.6 / 64 kg | 60 / 188 lb 27.2 / 85.3 kg | 83 / 235 lb 37.6 / 106.6 kg |
| 220 lb 99.8 kg | 27 / 107 lb 12.2 / 48.5 kg | 43 / 146 lb 19.5 / 66.2 kg | 62 / 194 lb 28.1 / 88 kg | 85 / 243 lb 38.6 / 110.2 kg |
| 230 lb 104.3 kg | 28 / 110 lb 12.7 / 49.9 kg | 44 / 150 lb 20 / 68 kg | 64 / 199 lb 29 / 90.3 kg | 88 / 250 lb 39.9 / 113.4 kg |
| 240 lb 108.9 kg | 29 / 114 lb 13.2 / 51.7 kg | 45 / 155 lb 20.4 / 70.3 kg | 66 / 205 lb 29.9 / 93 kg | 90 / 257 lb 40.8 / 116.6 kg |
How Your Dumbbell Rear Delt 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 rear delt row strength level
The standards use the sex-specific thresholds from the individual Dumbbell Rear Delt 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 rear delt 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 Rear Delt 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 rear delt 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.
51.3 → 94.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the dumbbell rear delt row standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the dumbbell rear delt row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +60 lb +27.2 kg | +71 lb +32.2 kg | +93 lb +42.2 kg | +113 lb +51.3 kg |
| 130 lb 59 kg | +63 lb +28.5 kg | +76 lb +34.5 kg | +98 lb +44.5 kg | +119 lb +54 kg |
| 140 lb 63.5 kg | +67 lb +30.4 kg | +79 lb +35.9 kg | +104 lb +47.1 kg | +125 lb +56.7 kg |
| 150 lb 68 kg | +70 lb +31.8 kg | +82 lb +37.2 kg | +108 lb +49 kg | +132 lb +59.8 kg |
| 160 lb 72.6 kg | +74 lb +33.5 kg | +86 lb +39 kg | +113 lb +51.3 kg | +137 lb +62.2 kg |
| 170 lb 77.1 kg | +76 lb +34.5 kg | +90 lb +40.8 kg | +118 lb +53.5 kg | +143 lb +64.8 kg |
| 180 lb 81.6 kg | +79 lb +35.8 kg | +93 lb +42.2 kg | +122 lb +55.4 kg | +148 lb +67.2 kg |
| 190 lb 86.2 kg | +82 lb +37.1 kg | +97 lb +44 kg | +127 lb +57.6 kg | +154 lb +69.9 kg |
| 200 lb 90.7 kg | +85 lb +38.6 kg | +101 lb +45.8 kg | +132 lb +59.9 kg | +160 lb +72.5 kg |
| 210 lb 95.3 kg | +88 lb +39.9 kg | +104 lb +47.2 kg | +136 lb +61.7 kg | +165 lb +74.8 kg |
| 220 lb 99.8 kg | +91 lb +41.2 kg | +107 lb +48.5 kg | +140 lb +63.5 kg | +169 lb +76.7 kg |
| 230 lb 104.3 kg | +93 lb +42.2 kg | +110 lb +49.9 kg | +145 lb +65.8 kg | +174 lb +79 kg |
| 240 lb 108.9 kg | +96 lb +43.6 kg | +113 lb +51.2 kg | +149 lb +67.6 kg | +180 lb +81.6 kg |
| 250 lb 113.4 kg | +99 lb +44.9 kg | +117 lb +53.1 kg | +153 lb +69.4 kg | +185 lb +83.9 kg |
| 260 lb 117.9 kg | +101 lb +45.8 kg | +120 lb +54.4 kg | +157 lb +71.2 kg | +190 lb +86.2 kg |
| 270 lb 122.5 kg | +104 lb +47.2 kg | +123 lb +55.8 kg | +161 lb +73 kg | +195 lb +88.4 kg |
| 280 lb 127 kg | +107 lb +48.5 kg | +126 lb +57.2 kg | +164 lb +74.4 kg | +199 lb +90.2 kg |
| 290 lb 131.5 kg | +108 lb +49 kg | +129 lb +58.5 kg | +168 lb +76.2 kg | +204 lb +92.5 kg |
| 300 lb 136.1 kg | +111 lb +50.3 kg | +132 lb +59.9 kg | +173 lb +78.5 kg | +209 lb +94.8 kg |
How Women’s Dumbbell Rear Delt 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.
42.2 → 75.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the dumbbell rear delt row standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the dumbbell rear delt row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +47 lb +21.3 kg | +61 lb +27.7 kg | +77 lb +34.9 kg | +93 lb +42.2 kg |
| 110 lb 49.9 kg | +50 lb +22.7 kg | +65 lb +29.5 kg | +83 lb +37.6 kg | +99 lb +44.9 kg |
| 120 lb 54.4 kg | +54 lb +24.5 kg | +69 lb +31.3 kg | +88 lb +39.9 kg | +105 lb +47.6 kg |
| 130 lb 59 kg | +56 lb +25.4 kg | +73 lb +33.1 kg | +92 lb +41.7 kg | +111 lb +50.4 kg |
| 140 lb 63.5 kg | +59 lb +26.7 kg | +76 lb +34.5 kg | +97 lb +44 kg | +117 lb +53 kg |
| 150 lb 68 kg | +62 lb +28.1 kg | +80 lb +36.3 kg | +102 lb +46.2 kg | +122 lb +55.4 kg |
| 160 lb 72.6 kg | +65 lb +29.5 kg | +84 lb +38.1 kg | +107 lb +48.5 kg | +127 lb +57.6 kg |
| 170 lb 77.1 kg | +67 lb +30.4 kg | +87 lb +39.5 kg | +111 lb +50.3 kg | +132 lb +59.8 kg |
| 180 lb 81.6 kg | +70 lb +31.7 kg | +91 lb +41.3 kg | +115 lb +52.2 kg | +137 lb +62.2 kg |
| 190 lb 86.2 kg | +72 lb +32.7 kg | +93 lb +42.2 kg | +120 lb +54.4 kg | +143 lb +64.9 kg |
| 200 lb 90.7 kg | +76 lb +34.5 kg | +97 lb +44 kg | +124 lb +56.3 kg | +148 lb +67.1 kg |
| 210 lb 95.3 kg | +78 lb +35.4 kg | +100 lb +45.4 kg | +128 lb +58.1 kg | +152 lb +69 kg |
| 220 lb 99.8 kg | +80 lb +36.3 kg | +103 lb +46.7 kg | +132 lb +59.9 kg | +158 lb +71.6 kg |
| 230 lb 104.3 kg | +82 lb +37.2 kg | +106 lb +48 kg | +135 lb +61.3 kg | +162 lb +73.5 kg |
| 240 lb 108.9 kg | +85 lb +38.5 kg | +110 lb +49.9 kg | +139 lb +63.1 kg | +167 lb +75.8 kg |
Dumbbell Rear Delt Row and Bent Over Row Exercises Used by This Calculator
This calculator uses a strict dumbbell rear delt row test and a strict barbell bent-over row. Use strict canonical Dumbbell Rear Delt Row and Bent Over Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Dumbbell Rear Delt Row setup and load convention
the entered weight for strict Dumbbell Rear Delt Row valid Dumbbell Rear Delt Row reps row both dumbbells outward and back with elbows flared enough to bias rear delts, then lower under control to the same bottom position and finish with clear top row with rear delts and upper back engaged, shoulders controlled, and no shrug-only, lat-row, hip-thrust, or trunk-heave finish Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
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 Rear Delt Row result and one recent Bent Over Row result
Use each exercise’s canonical input: Weight of one dumbbell for Dumbbell Rear Delt Row and Total barbell weight for Bent Over Row.
Related Tools
- Dumbbell Rear Delt Row — View the individual Dumbbell Rear Delt Row standards and next strength-level target.
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Dumbbell Reverse 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 Bench Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Reverse Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.