One Arm Dumbbell Row vs Barbell Seal Row Strength Standards
Compare your one-arm 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 of the one dumbbell for One Arm Dumbbell Row and External load for Barbell Seal Row. Use a strict one-arm dumbbell row using the same dumbbell load on both arms and total valid reps across both arms combined 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.
One Arm Dumbbell Row vs Barbell Seal Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the one-arm 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 one-arm 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 One Arm 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 One Arm Dumbbell Row vs Barbell Seal Row Standards
How to read the table: The first number is One Arm 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 | 48 / 70 lb 21.8 / 31.8 kg | 70 / 101 lb 31.8 / 45.8 kg | 98 / 137 lb 44.5 / 62.1 kg | 129 / 174 lb 58.5 / 78.9 kg |
| 130 lb 59 kg | 50 / 74 lb 22.7 / 33.6 kg | 74 / 106 lb 33.6 / 48.1 kg | 103 / 144 lb 46.7 / 65.3 kg | 136 / 183 lb 61.7 / 83 kg |
| 140 lb 63.5 kg | 53 / 78 lb 24 / 35.4 kg | 78 / 112 lb 35.4 / 50.8 kg | 109 / 152 lb 49.4 / 68.9 kg | 143 / 193 lb 64.9 / 87.5 kg |
| 150 lb 68 kg | 56 / 81 lb 25.4 / 36.7 kg | 81 / 117 lb 36.7 / 53.1 kg | 114 / 159 lb 51.7 / 72.1 kg | 149 / 202 lb 67.6 / 91.6 kg |
| 160 lb 72.6 kg | 58 / 85 lb 26.3 / 38.6 kg | 85 / 122 lb 38.6 / 55.3 kg | 119 / 166 lb 54 / 75.3 kg | 156 / 210 lb 70.8 / 95.3 kg |
| 170 lb 77.1 kg | 60 / 88 lb 27.2 / 39.9 kg | 88 / 127 lb 39.9 / 57.6 kg | 123 / 173 lb 55.8 / 78.5 kg | 162 / 219 lb 73.5 / 99.3 kg |
| 180 lb 81.6 kg | 63 / 92 lb 28.6 / 41.7 kg | 92 / 132 lb 41.7 / 59.9 kg | 128 / 179 lb 58.1 / 81.2 kg | 169 / 228 lb 76.7 / 103.4 kg |
| 190 lb 86.2 kg | 65 / 95 lb 29.5 / 43.1 kg | 95 / 137 lb 43.1 / 62.1 kg | 133 / 186 lb 60.3 / 84.4 kg | 175 / 236 lb 79.4 / 107 kg |
| 200 lb 90.7 kg | 67 / 98 lb 30.4 / 44.5 kg | 98 / 142 lb 44.5 / 64.4 kg | 138 / 192 lb 62.6 / 87.1 kg | 181 / 244 lb 82.1 / 110.7 kg |
| 210 lb 95.3 kg | 69 / 102 lb 31.3 / 46.3 kg | 102 / 146 lb 46.3 / 66.2 kg | 142 / 199 lb 64.4 / 90.3 kg | 187 / 252 lb 84.8 / 114.3 kg |
| 220 lb 99.8 kg | 72 / 105 lb 32.7 / 47.6 kg | 105 / 151 lb 47.6 / 68.5 kg | 147 / 205 lb 66.7 / 93 kg | 193 / 260 lb 87.5 / 117.9 kg |
| 230 lb 104.3 kg | 74 / 108 lb 33.6 / 49 kg | 108 / 156 lb 49 / 70.8 kg | 151 / 211 lb 68.5 / 95.7 kg | 199 / 268 lb 90.3 / 121.6 kg |
| 240 lb 108.9 kg | 76 / 111 lb 34.5 / 50.3 kg | 111 / 160 lb 50.3 / 72.6 kg | 155 / 217 lb 70.3 / 98.4 kg | 204 / 276 lb 92.5 / 125.2 kg |
| 250 lb 113.4 kg | 78 / 114 lb 35.4 / 51.7 kg | 114 / 165 lb 51.7 / 74.8 kg | 160 / 223 lb 72.6 / 101.2 kg | 210 / 283 lb 95.3 / 128.4 kg |
| 260 lb 117.9 kg | 80 / 117 lb 36.3 / 53.1 kg | 117 / 169 lb 53.1 / 76.7 kg | 164 / 229 lb 74.4 / 103.9 kg | 216 / 291 lb 98 / 132 kg |
| 270 lb 122.5 kg | 82 / 120 lb 37.2 / 54.4 kg | 120 / 173 lb 54.4 / 78.5 kg | 168 / 235 lb 76.2 / 106.6 kg | 221 / 298 lb 100.2 / 135.2 kg |
| 280 lb 127 kg | 84 / 123 lb 38.1 / 55.8 kg | 123 / 177 lb 55.8 / 80.3 kg | 172 / 241 lb 78 / 109.3 kg | 227 / 306 lb 103 / 138.8 kg |
| 290 lb 131.5 kg | 86 / 126 lb 39 / 57.2 kg | 126 / 182 lb 57.2 / 82.6 kg | 176 / 247 lb 79.8 / 112 kg | 232 / 313 lb 105.2 / 142 kg |
| 300 lb 136.1 kg | 88 / 129 lb 39.9 / 58.5 kg | 129 / 186 lb 58.5 / 84.4 kg | 180 / 252 lb 81.6 / 114.3 kg | 237 / 320 lb 107.5 / 145.1 kg |
Women’s One Arm Dumbbell Row vs Barbell Seal Row Standards
How to read the table: The first number is One Arm 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 | 27 / 37 lb 12.2 / 16.8 kg | 41 / 55 lb 18.6 / 24.9 kg | 60 / 78 lb 27.2 / 35.4 kg | 80 / 101 lb 36.3 / 45.8 kg |
| 110 lb 49.9 kg | 29 / 39 lb 13.2 / 17.7 kg | 44 / 59 lb 20 / 26.8 kg | 63 / 83 lb 28.6 / 37.6 kg | 85 / 107 lb 38.6 / 48.5 kg |
| 120 lb 54.4 kg | 31 / 41 lb 14.1 / 18.6 kg | 47 / 62 lb 21.3 / 28.1 kg | 67 / 88 lb 30.4 / 39.9 kg | 90 / 114 lb 40.8 / 51.7 kg |
| 130 lb 59 kg | 33 / 44 lb 15 / 20 kg | 49 / 65 lb 22.2 / 29.5 kg | 71 / 93 lb 32.2 / 42.2 kg | 95 / 120 lb 43.1 / 54.4 kg |
| 140 lb 63.5 kg | 34 / 46 lb 15.4 / 20.9 kg | 52 / 69 lb 23.6 / 31.3 kg | 74 / 97 lb 33.6 / 44 kg | 100 / 126 lb 45.4 / 57.2 kg |
| 150 lb 68 kg | 36 / 48 lb 16.3 / 21.8 kg | 54 / 72 lb 24.5 / 32.7 kg | 78 / 102 lb 35.4 / 46.3 kg | 105 / 132 lb 47.6 / 59.9 kg |
| 160 lb 72.6 kg | 38 / 50 lb 17.2 / 22.7 kg | 56 / 75 lb 25.4 / 34 kg | 81 / 106 lb 36.7 / 48.1 kg | 110 / 138 lb 49.9 / 62.6 kg |
| 170 lb 77.1 kg | 39 / 52 lb 17.7 / 23.6 kg | 59 / 78 lb 26.8 / 35.4 kg | 85 / 111 lb 38.6 / 50.3 kg | 114 / 143 lb 51.7 / 64.9 kg |
| 180 lb 81.6 kg | 41 / 54 lb 18.6 / 24.5 kg | 61 / 81 lb 27.7 / 36.7 kg | 88 / 115 lb 39.9 / 52.2 kg | 119 / 149 lb 54 / 67.6 kg |
| 190 lb 86.2 kg | 42 / 56 lb 19.1 / 25.4 kg | 63 / 84 lb 28.6 / 38.1 kg | 91 / 119 lb 41.3 / 54 kg | 123 / 155 lb 55.8 / 70.3 kg |
| 200 lb 90.7 kg | 44 / 58 lb 20 / 26.3 kg | 65 / 87 lb 29.5 / 39.5 kg | 94 / 124 lb 42.6 / 56.2 kg | 127 / 160 lb 57.6 / 72.6 kg |
| 210 lb 95.3 kg | 45 / 60 lb 20.4 / 27.2 kg | 68 / 90 lb 30.8 / 40.8 kg | 98 / 128 lb 44.5 / 58.1 kg | 131 / 165 lb 59.4 / 74.8 kg |
| 220 lb 99.8 kg | 46 / 62 lb 20.9 / 28.1 kg | 70 / 93 lb 31.8 / 42.2 kg | 101 / 132 lb 45.8 / 59.9 kg | 136 / 170 lb 61.7 / 77.1 kg |
| 230 lb 104.3 kg | 48 / 64 lb 21.8 / 29 kg | 72 / 96 lb 32.7 / 43.5 kg | 104 / 136 lb 47.2 / 61.7 kg | 140 / 176 lb 63.5 / 79.8 kg |
| 240 lb 108.9 kg | 49 / 66 lb 22.2 / 29.9 kg | 74 / 98 lb 33.6 / 44.5 kg | 107 / 140 lb 48.5 / 63.5 kg | 144 / 181 lb 65.3 / 82.1 kg |
How Your One Arm 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 one-arm dumbbell row strength level
The one-arm dumbbell row standards use the sex-specific strength levels from the individual One Arm 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 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 one-arm dumbbell row | Adjust one-arm dumbbell row targets to exact bodyweight with the two-thirds rule while preserving the single-dumbbell load convention. |
| 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 One Arm 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 one-arm 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.
20.4 → 37.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell seal row standard minus the one-arm dumbbell row standard. A plus sign means the barbell seal row standard is higher. A minus sign means the one-arm dumbbell row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +22 lb +10 kg | +31 lb +14 kg | +39 lb +17.6 kg | +45 lb +20.4 kg |
| 130 lb 59 kg | +24 lb +10.9 kg | +32 lb +14.5 kg | +41 lb +18.6 kg | +47 lb +21.3 kg |
| 140 lb 63.5 kg | +25 lb +11.4 kg | +34 lb +15.4 kg | +43 lb +19.5 kg | +50 lb +22.6 kg |
| 150 lb 68 kg | +25 lb +11.3 kg | +36 lb +16.4 kg | +45 lb +20.4 kg | +53 lb +24 kg |
| 160 lb 72.6 kg | +27 lb +12.3 kg | +37 lb +16.7 kg | +47 lb +21.3 kg | +54 lb +24.5 kg |
| 170 lb 77.1 kg | +28 lb +12.7 kg | +39 lb +17.7 kg | +50 lb +22.7 kg | +57 lb +25.8 kg |
| 180 lb 81.6 kg | +29 lb +13.1 kg | +40 lb +18.2 kg | +51 lb +23.1 kg | +59 lb +26.7 kg |
| 190 lb 86.2 kg | +30 lb +13.6 kg | +42 lb +19 kg | +53 lb +24.1 kg | +61 lb +27.6 kg |
| 200 lb 90.7 kg | +31 lb +14.1 kg | +44 lb +19.9 kg | +54 lb +24.5 kg | +63 lb +28.6 kg |
| 210 lb 95.3 kg | +33 lb +15 kg | +44 lb +19.9 kg | +57 lb +25.9 kg | +65 lb +29.5 kg |
| 220 lb 99.8 kg | +33 lb +14.9 kg | +46 lb +20.9 kg | +58 lb +26.3 kg | +67 lb +30.4 kg |
| 230 lb 104.3 kg | +34 lb +15.4 kg | +48 lb +21.8 kg | +60 lb +27.2 kg | +69 lb +31.3 kg |
| 240 lb 108.9 kg | +35 lb +15.8 kg | +49 lb +22.3 kg | +62 lb +28.1 kg | +72 lb +32.7 kg |
| 250 lb 113.4 kg | +36 lb +16.3 kg | +51 lb +23.1 kg | +63 lb +28.6 kg | +73 lb +33.1 kg |
| 260 lb 117.9 kg | +37 lb +16.8 kg | +52 lb +23.6 kg | +65 lb +29.5 kg | +75 lb +34 kg |
| 270 lb 122.5 kg | +38 lb +17.2 kg | +53 lb +24.1 kg | +67 lb +30.4 kg | +77 lb +35 kg |
| 280 lb 127 kg | +39 lb +17.7 kg | +54 lb +24.5 kg | +69 lb +31.3 kg | +79 lb +35.8 kg |
| 290 lb 131.5 kg | +40 lb +18.2 kg | +56 lb +25.4 kg | +71 lb +32.2 kg | +81 lb +36.8 kg |
| 300 lb 136.1 kg | +41 lb +18.6 kg | +57 lb +25.9 kg | +72 lb +32.7 kg | +83 lb +37.6 kg |
How Women’s One Arm 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.
9.5 → 16.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell seal row standard minus the one-arm dumbbell row standard. A plus sign means the barbell seal row standard is higher. A minus sign means the one-arm dumbbell row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +10 lb +4.6 kg | +14 lb +6.3 kg | +18 lb +8.2 kg | +21 lb +9.5 kg |
| 110 lb 49.9 kg | +10 lb +4.5 kg | +15 lb +6.8 kg | +20 lb +9 kg | +22 lb +9.9 kg |
| 120 lb 54.4 kg | +10 lb +4.5 kg | +15 lb +6.8 kg | +21 lb +9.5 kg | +24 lb +10.9 kg |
| 130 lb 59 kg | +11 lb +5 kg | +16 lb +7.3 kg | +22 lb +10 kg | +25 lb +11.3 kg |
| 140 lb 63.5 kg | +12 lb +5.5 kg | +17 lb +7.7 kg | +23 lb +10.4 kg | +26 lb +11.8 kg |
| 150 lb 68 kg | +12 lb +5.5 kg | +18 lb +8.2 kg | +24 lb +10.9 kg | +27 lb +12.3 kg |
| 160 lb 72.6 kg | +12 lb +5.5 kg | +19 lb +8.6 kg | +25 lb +11.4 kg | +28 lb +12.7 kg |
| 170 lb 77.1 kg | +13 lb +5.9 kg | +19 lb +8.6 kg | +26 lb +11.7 kg | +29 lb +13.2 kg |
| 180 lb 81.6 kg | +13 lb +5.9 kg | +20 lb +9 kg | +27 lb +12.3 kg | +30 lb +13.6 kg |
| 190 lb 86.2 kg | +14 lb +6.3 kg | +21 lb +9.5 kg | +28 lb +12.7 kg | +32 lb +14.5 kg |
| 200 lb 90.7 kg | +14 lb +6.3 kg | +22 lb +10 kg | +30 lb +13.6 kg | +33 lb +15 kg |
| 210 lb 95.3 kg | +15 lb +6.8 kg | +22 lb +10 kg | +30 lb +13.6 kg | +34 lb +15.4 kg |
| 220 lb 99.8 kg | +16 lb +7.2 kg | +23 lb +10.4 kg | +31 lb +14.1 kg | +34 lb +15.4 kg |
| 230 lb 104.3 kg | +16 lb +7.2 kg | +24 lb +10.8 kg | +32 lb +14.5 kg | +36 lb +16.3 kg |
| 240 lb 108.9 kg | +17 lb +7.7 kg | +24 lb +10.9 kg | +33 lb +15 kg | +37 lb +16.8 kg |
One Arm Dumbbell Row and Barbell Seal Row Exercises Used by This Calculator
This calculator uses a strict one-arm dumbbell row and a strict barbell seal row. Use strict canonical One Arm Dumbbell Row and Barbell Seal Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use one dumbbell, one arm at a time
Enter the weight of the single dumbbell, not a doubled or combined load. Enter total valid reps across both arms combined using the same load and movement standard on each side. Keep the support or hinge fixed and use a controlled full range without twisting, hip pop, curl-only motion, or shortened 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 One Arm Dumbbell Row result and one recent Barbell Seal Row result
Use each exercise’s canonical input: Weight of the one dumbbell for One Arm Dumbbell Row and External load for Barbell Seal Row.
Related Tools
- One Arm Dumbbell Row — View the individual One Arm Dumbbell Row standards and next strength-level target.
- Barbell Seal Row — View the individual Barbell Seal Row standards and next strength-level target.
- One Arm Bent Over Kettlebell 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.
- Chest Supported Dumbbell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated One Arm Cable Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.