One Arm Dumbbell Row vs Barbell Reverse Grip Bent Over Row Strength Standards
Compare your one-arm dumbbell row and barbell reverse grip 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 the one dumbbell for One Arm Dumbbell Row and Weight used for Barbell Reverse Grip Bent Over 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 the entered weight for strict Barbell Reverse Grip Bent Over Row. 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 Reverse Grip Bent Over Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the one-arm dumbbell row and barbell reverse grip 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 one-arm dumbbell row and barbell reverse grip 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 One Arm Dumbbell Row / Barbell Reverse Grip 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 One Arm Dumbbell Row vs Barbell Reverse Grip Bent Over Row Standards
How to read the table: The first number is One Arm Dumbbell Row; the second is Barbell Reverse Grip 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 | 48 / 73 lb 21.8 / 33.1 kg | 70 / 104 lb 31.8 / 47.2 kg | 98 / 140 lb 44.5 / 63.5 kg | 129 / 177 lb 58.5 / 80.3 kg |
| 130 lb 59 kg | 50 / 77 lb 22.7 / 34.9 kg | 74 / 109 lb 33.6 / 49.4 kg | 103 / 148 lb 46.7 / 67.1 kg | 136 / 187 lb 61.7 / 84.8 kg |
| 140 lb 63.5 kg | 53 / 81 lb 24 / 36.7 kg | 78 / 115 lb 35.4 / 52.2 kg | 109 / 155 lb 49.4 / 70.3 kg | 143 / 197 lb 64.9 / 89.4 kg |
| 150 lb 68 kg | 56 / 85 lb 25.4 / 38.6 kg | 81 / 120 lb 36.7 / 54.4 kg | 114 / 162 lb 51.7 / 73.5 kg | 149 / 206 lb 67.6 / 93.4 kg |
| 160 lb 72.6 kg | 58 / 88 lb 26.3 / 39.9 kg | 85 / 126 lb 38.6 / 57.2 kg | 119 / 169 lb 54 / 76.7 kg | 156 / 215 lb 70.8 / 97.5 kg |
| 170 lb 77.1 kg | 60 / 92 lb 27.2 / 41.7 kg | 88 / 131 lb 39.9 / 59.4 kg | 123 / 176 lb 55.8 / 79.8 kg | 162 / 224 lb 73.5 / 101.6 kg |
| 180 lb 81.6 kg | 63 / 95 lb 28.6 / 43.1 kg | 92 / 136 lb 41.7 / 61.7 kg | 128 / 183 lb 58.1 / 83 kg | 169 / 232 lb 76.7 / 105.2 kg |
| 190 lb 86.2 kg | 65 / 99 lb 29.5 / 44.9 kg | 95 / 141 lb 43.1 / 64 kg | 133 / 190 lb 60.3 / 86.2 kg | 175 / 241 lb 79.4 / 109.3 kg |
| 200 lb 90.7 kg | 67 / 102 lb 30.4 / 46.3 kg | 98 / 146 lb 44.5 / 66.2 kg | 138 / 197 lb 62.6 / 89.4 kg | 181 / 249 lb 82.1 / 112.9 kg |
| 210 lb 95.3 kg | 69 / 106 lb 31.3 / 48.1 kg | 102 / 151 lb 46.3 / 68.5 kg | 142 / 203 lb 64.4 / 92.1 kg | 187 / 258 lb 84.8 / 117 kg |
| 220 lb 99.8 kg | 72 / 109 lb 32.7 / 49.4 kg | 105 / 155 lb 47.6 / 70.3 kg | 147 / 210 lb 66.7 / 95.3 kg | 193 / 266 lb 87.5 / 120.7 kg |
| 230 lb 104.3 kg | 74 / 112 lb 33.6 / 50.8 kg | 108 / 160 lb 49 / 72.6 kg | 151 / 216 lb 68.5 / 98 kg | 199 / 274 lb 90.3 / 124.3 kg |
| 240 lb 108.9 kg | 76 / 116 lb 34.5 / 52.6 kg | 111 / 165 lb 50.3 / 74.8 kg | 155 / 222 lb 70.3 / 100.7 kg | 204 / 282 lb 92.5 / 127.9 kg |
| 250 lb 113.4 kg | 78 / 119 lb 35.4 / 54 kg | 114 / 169 lb 51.7 / 76.7 kg | 160 / 228 lb 72.6 / 103.4 kg | 210 / 289 lb 95.3 / 131.1 kg |
| 260 lb 117.9 kg | 80 / 122 lb 36.3 / 55.3 kg | 117 / 174 lb 53.1 / 78.9 kg | 164 / 234 lb 74.4 / 106.1 kg | 216 / 297 lb 98 / 134.7 kg |
| 270 lb 122.5 kg | 82 / 125 lb 37.2 / 56.7 kg | 120 / 178 lb 54.4 / 80.7 kg | 168 / 240 lb 76.2 / 108.9 kg | 221 / 305 lb 100.2 / 138.3 kg |
| 280 lb 127 kg | 84 / 128 lb 38.1 / 58.1 kg | 123 / 183 lb 55.8 / 83 kg | 172 / 246 lb 78 / 111.6 kg | 227 / 312 lb 103 / 141.5 kg |
| 290 lb 131.5 kg | 86 / 131 lb 39 / 59.4 kg | 126 / 187 lb 57.2 / 84.8 kg | 176 / 252 lb 79.8 / 114.3 kg | 232 / 319 lb 105.2 / 144.7 kg |
| 300 lb 136.1 kg | 88 / 134 lb 39.9 / 60.8 kg | 129 / 191 lb 58.5 / 86.6 kg | 180 / 258 lb 81.6 / 117 kg | 237 / 327 lb 107.5 / 148.3 kg |
Women’s One Arm Dumbbell Row vs Barbell Reverse Grip Bent Over Row Standards
How to read the table: The first number is One Arm Dumbbell Row; the second is Barbell Reverse Grip 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 | 27 / 38 lb 12.2 / 17.2 kg | 41 / 57 lb 18.6 / 25.9 kg | 60 / 80 lb 27.2 / 36.3 kg | 80 / 105 lb 36.3 / 47.6 kg |
| 110 lb 49.9 kg | 29 / 41 lb 13.2 / 18.6 kg | 44 / 61 lb 20 / 27.7 kg | 63 / 85 lb 28.6 / 38.6 kg | 85 / 111 lb 38.6 / 50.3 kg |
| 120 lb 54.4 kg | 31 / 43 lb 14.1 / 19.5 kg | 47 / 65 lb 21.3 / 29.5 kg | 67 / 90 lb 30.4 / 40.8 kg | 90 / 118 lb 40.8 / 53.5 kg |
| 130 lb 59 kg | 33 / 45 lb 15 / 20.4 kg | 49 / 68 lb 22.2 / 30.8 kg | 71 / 95 lb 32.2 / 43.1 kg | 95 / 125 lb 43.1 / 56.7 kg |
| 140 lb 63.5 kg | 34 / 48 lb 15.4 / 21.8 kg | 52 / 72 lb 23.6 / 32.7 kg | 74 / 100 lb 33.6 / 45.4 kg | 100 / 131 lb 45.4 / 59.4 kg |
| 150 lb 68 kg | 36 / 50 lb 16.3 / 22.7 kg | 54 / 75 lb 24.5 / 34 kg | 78 / 105 lb 35.4 / 47.6 kg | 105 / 137 lb 47.6 / 62.1 kg |
| 160 lb 72.6 kg | 38 / 52 lb 17.2 / 23.6 kg | 56 / 78 lb 25.4 / 35.4 kg | 81 / 110 lb 36.7 / 49.9 kg | 110 / 143 lb 49.9 / 64.9 kg |
| 170 lb 77.1 kg | 39 / 54 lb 17.7 / 24.5 kg | 59 / 82 lb 26.8 / 37.2 kg | 85 / 114 lb 38.6 / 51.7 kg | 114 / 149 lb 51.7 / 67.6 kg |
| 180 lb 81.6 kg | 41 / 56 lb 18.6 / 25.4 kg | 61 / 85 lb 27.7 / 38.6 kg | 88 / 119 lb 39.9 / 54 kg | 119 / 155 lb 54 / 70.3 kg |
| 190 lb 86.2 kg | 42 / 59 lb 19.1 / 26.8 kg | 63 / 88 lb 28.6 / 39.9 kg | 91 / 123 lb 41.3 / 55.8 kg | 123 / 160 lb 55.8 / 72.6 kg |
| 200 lb 90.7 kg | 44 / 61 lb 20 / 27.7 kg | 65 / 91 lb 29.5 / 41.3 kg | 94 / 127 lb 42.6 / 57.6 kg | 127 / 166 lb 57.6 / 75.3 kg |
| 210 lb 95.3 kg | 45 / 63 lb 20.4 / 28.6 kg | 68 / 94 lb 30.8 / 42.6 kg | 98 / 131 lb 44.5 / 59.4 kg | 131 / 171 lb 59.4 / 77.6 kg |
| 220 lb 99.8 kg | 46 / 65 lb 20.9 / 29.5 kg | 70 / 97 lb 31.8 / 44 kg | 101 / 136 lb 45.8 / 61.7 kg | 136 / 177 lb 61.7 / 80.3 kg |
| 230 lb 104.3 kg | 48 / 66 lb 21.8 / 29.9 kg | 72 / 100 lb 32.7 / 45.4 kg | 104 / 140 lb 47.2 / 63.5 kg | 140 / 182 lb 63.5 / 82.6 kg |
| 240 lb 108.9 kg | 49 / 68 lb 22.2 / 30.8 kg | 74 / 103 lb 33.6 / 46.7 kg | 107 / 144 lb 48.5 / 65.3 kg | 144 / 187 lb 65.3 / 84.8 kg |
How Your One Arm Dumbbell Row vs Barbell Reverse Grip 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 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 reverse grip bent over row strength level
The standards use the sex-specific thresholds from the individual Barbell Reverse Grip Bent Over 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.
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 reverse grip bent over row | 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 One Arm Dumbbell Row and Barbell Reverse Grip 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 reverse grip bent over 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.
21.8 → 40.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell reverse grip bent over row standard minus the one-arm dumbbell row standard. A plus sign means the barbell reverse grip bent over 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 | +25 lb +11.3 kg | +34 lb +15.4 kg | +42 lb +19 kg | +48 lb +21.8 kg |
| 130 lb 59 kg | +27 lb +12.2 kg | +35 lb +15.8 kg | +45 lb +20.4 kg | +51 lb +23.1 kg |
| 140 lb 63.5 kg | +28 lb +12.7 kg | +37 lb +16.8 kg | +46 lb +20.9 kg | +54 lb +24.5 kg |
| 150 lb 68 kg | +29 lb +13.2 kg | +39 lb +17.7 kg | +48 lb +21.8 kg | +57 lb +25.8 kg |
| 160 lb 72.6 kg | +30 lb +13.6 kg | +41 lb +18.6 kg | +50 lb +22.7 kg | +59 lb +26.7 kg |
| 170 lb 77.1 kg | +32 lb +14.5 kg | +43 lb +19.5 kg | +53 lb +24 kg | +62 lb +28.1 kg |
| 180 lb 81.6 kg | +32 lb +14.5 kg | +44 lb +20 kg | +55 lb +24.9 kg | +63 lb +28.5 kg |
| 190 lb 86.2 kg | +34 lb +15.4 kg | +46 lb +20.9 kg | +57 lb +25.9 kg | +66 lb +29.9 kg |
| 200 lb 90.7 kg | +35 lb +15.9 kg | +48 lb +21.7 kg | +59 lb +26.8 kg | +68 lb +30.8 kg |
| 210 lb 95.3 kg | +37 lb +16.8 kg | +49 lb +22.2 kg | +61 lb +27.7 kg | +71 lb +32.2 kg |
| 220 lb 99.8 kg | +37 lb +16.7 kg | +50 lb +22.7 kg | +63 lb +28.6 kg | +73 lb +33.2 kg |
| 230 lb 104.3 kg | +38 lb +17.2 kg | +52 lb +23.6 kg | +65 lb +29.5 kg | +75 lb +34 kg |
| 240 lb 108.9 kg | +40 lb +18.1 kg | +54 lb +24.5 kg | +67 lb +30.4 kg | +78 lb +35.4 kg |
| 250 lb 113.4 kg | +41 lb +18.6 kg | +55 lb +25 kg | +68 lb +30.8 kg | +79 lb +35.8 kg |
| 260 lb 117.9 kg | +42 lb +19 kg | +57 lb +25.8 kg | +70 lb +31.7 kg | +81 lb +36.7 kg |
| 270 lb 122.5 kg | +43 lb +19.5 kg | +58 lb +26.3 kg | +72 lb +32.7 kg | +84 lb +38.1 kg |
| 280 lb 127 kg | +44 lb +20 kg | +60 lb +27.2 kg | +74 lb +33.6 kg | +85 lb +38.5 kg |
| 290 lb 131.5 kg | +45 lb +20.4 kg | +61 lb +27.6 kg | +76 lb +34.5 kg | +87 lb +39.5 kg |
| 300 lb 136.1 kg | +46 lb +20.9 kg | +62 lb +28.1 kg | +78 lb +35.4 kg | +90 lb +40.8 kg |
How Women’s One Arm Dumbbell Row and Barbell Reverse Grip 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.
11.3 → 19.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell reverse grip bent over row standard minus the one-arm dumbbell row standard. A plus sign means the barbell reverse grip bent over 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 | +11 lb +5 kg | +16 lb +7.3 kg | +20 lb +9.1 kg | +25 lb +11.3 kg |
| 110 lb 49.9 kg | +12 lb +5.4 kg | +17 lb +7.7 kg | +22 lb +10 kg | +26 lb +11.7 kg |
| 120 lb 54.4 kg | +12 lb +5.4 kg | +18 lb +8.2 kg | +23 lb +10.4 kg | +28 lb +12.7 kg |
| 130 lb 59 kg | +12 lb +5.4 kg | +19 lb +8.6 kg | +24 lb +10.9 kg | +30 lb +13.6 kg |
| 140 lb 63.5 kg | +14 lb +6.4 kg | +20 lb +9.1 kg | +26 lb +11.8 kg | +31 lb +14 kg |
| 150 lb 68 kg | +14 lb +6.4 kg | +21 lb +9.5 kg | +27 lb +12.2 kg | +32 lb +14.5 kg |
| 160 lb 72.6 kg | +14 lb +6.4 kg | +22 lb +10 kg | +29 lb +13.2 kg | +33 lb +15 kg |
| 170 lb 77.1 kg | +15 lb +6.8 kg | +23 lb +10.4 kg | +29 lb +13.1 kg | +35 lb +15.9 kg |
| 180 lb 81.6 kg | +15 lb +6.8 kg | +24 lb +10.9 kg | +31 lb +14.1 kg | +36 lb +16.3 kg |
| 190 lb 86.2 kg | +17 lb +7.7 kg | +25 lb +11.3 kg | +32 lb +14.5 kg | +37 lb +16.8 kg |
| 200 lb 90.7 kg | +17 lb +7.7 kg | +26 lb +11.8 kg | +33 lb +15 kg | +39 lb +17.7 kg |
| 210 lb 95.3 kg | +18 lb +8.2 kg | +26 lb +11.8 kg | +33 lb +14.9 kg | +40 lb +18.2 kg |
| 220 lb 99.8 kg | +19 lb +8.6 kg | +27 lb +12.2 kg | +35 lb +15.9 kg | +41 lb +18.6 kg |
| 230 lb 104.3 kg | +18 lb +8.1 kg | +28 lb +12.7 kg | +36 lb +16.3 kg | +42 lb +19.1 kg |
| 240 lb 108.9 kg | +19 lb +8.6 kg | +29 lb +13.1 kg | +37 lb +16.8 kg | +43 lb +19.5 kg |
One Arm Dumbbell Row and Barbell Reverse Grip Bent Over Row Exercises Used by This Calculator
This calculator uses a strict one-arm dumbbell row and a strict barbell reverse grip bent over row test. Use strict canonical One Arm Dumbbell Row and Barbell Reverse Grip Bent Over 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 the canonical Barbell Reverse Grip Bent Over Row setup and load convention
the entered weight for strict Barbell Reverse Grip Bent Over Row valid Barbell Reverse Grip Bent Over Row reps Pull the bar to a consistent lower-trunk touch or near-touch point, then lower under control to arm’s length without standing up or bouncing. A valid rep finishes when the bar reaches the consistent row height with elbows drawn back and trunk position maintained Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent One Arm Dumbbell Row result and one recent Barbell Reverse Grip Bent Over Row result
Use each exercise’s canonical input: Weight of the one dumbbell for One Arm Dumbbell Row and Weight used for Barbell Reverse Grip Bent Over Row.
Related Tools
- One Arm Dumbbell Row — View the individual One Arm Dumbbell Row standards and next strength-level target.
- Barbell Reverse Grip Bent Over Row — View the individual Barbell Reverse Grip Bent Over 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.