Bent Over Row vs Dumbbell Bench Press Strength Standards
Compare your bent-over row and dumbbell bench press 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 barbell row from full arm extension to the lower ribs or upper abdomen with a stable near-parallel hinged torso and a bilateral flat dumbbell bench press using two matched dumbbells, controlled chest-level depth, planted feet, and even full lockout. 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.
Bent Over Row vs Dumbbell Bench Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell bent-over row and dumbbell bench press to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell bent-over row and dumbbell bench press.
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 Bent-Over Row / Dumbbell Bench Press, 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 Bent-Over Row vs Dumbbell Bench Press Standards
How to read the table: The first number is Bent-Over Row; the second is Dumbbell Bench Press. 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 | 91 / 49 lb 41.3 / 22.2 kg | 119 / 77 lb 54 / 34.9 kg | 160 / 119 lb 72.6 / 54 kg | 203 / 154 lb 92.1 / 69.9 kg |
| 130 lb 59 kg | 96 / 52 lb 43.5 / 23.6 kg | 126 / 82 lb 57.2 / 37.2 kg | 169 / 126 lb 76.7 / 57.2 kg | 214 / 162 lb 97.1 / 73.5 kg |
| 140 lb 63.5 kg | 101 / 55 lb 45.8 / 24.9 kg | 132 / 86 lb 59.9 / 39 kg | 178 / 132 lb 80.7 / 59.9 kg | 225 / 171 lb 102.1 / 77.6 kg |
| 150 lb 68 kg | 106 / 57 lb 48.1 / 25.9 kg | 138 / 90 lb 62.6 / 40.8 kg | 186 / 138 lb 84.4 / 62.6 kg | 236 / 179 lb 107 / 81.2 kg |
| 160 lb 72.6 kg | 111 / 60 lb 50.3 / 27.2 kg | 144 / 94 lb 65.3 / 42.6 kg | 194 / 144 lb 88 / 65.3 kg | 246 / 186 lb 111.6 / 84.4 kg |
| 170 lb 77.1 kg | 115 / 62 lb 52.2 / 28.1 kg | 150 / 97 lb 68 / 44 kg | 202 / 150 lb 91.6 / 68 kg | 256 / 194 lb 116.1 / 88 kg |
| 180 lb 81.6 kg | 120 / 65 lb 54.4 / 29.5 kg | 156 / 101 lb 70.8 / 45.8 kg | 210 / 156 lb 95.3 / 70.8 kg | 266 / 202 lb 120.7 / 91.6 kg |
| 190 lb 86.2 kg | 124 / 67 lb 56.2 / 30.4 kg | 162 / 105 lb 73.5 / 47.6 kg | 218 / 162 lb 98.9 / 73.5 kg | 276 / 209 lb 125.2 / 94.8 kg |
| 200 lb 90.7 kg | 128 / 69 lb 58.1 / 31.3 kg | 168 / 109 lb 76.2 / 49.4 kg | 226 / 168 lb 102.5 / 76.2 kg | 286 / 216 lb 129.7 / 98 kg |
| 210 lb 95.3 kg | 133 / 72 lb 60.3 / 32.7 kg | 173 / 112 lb 78.5 / 50.8 kg | 233 / 173 lb 105.7 / 78.5 kg | 295 / 223 lb 133.8 / 101.2 kg |
| 220 lb 99.8 kg | 137 / 74 lb 62.1 / 33.6 kg | 179 / 116 lb 81.2 / 52.6 kg | 240 / 179 lb 108.9 / 81.2 kg | 304 / 230 lb 137.9 / 104.3 kg |
| 230 lb 104.3 kg | 141 / 76 lb 64 / 34.5 kg | 184 / 119 lb 83.5 / 54 kg | 248 / 184 lb 112.5 / 83.5 kg | 313 / 237 lb 142 / 107.5 kg |
| 240 lb 108.9 kg | 145 / 78 lb 65.8 / 35.4 kg | 189 / 123 lb 85.7 / 55.8 kg | 255 / 189 lb 115.7 / 85.7 kg | 323 / 244 lb 146.5 / 110.7 kg |
| 250 lb 113.4 kg | 149 / 80 lb 67.6 / 36.3 kg | 195 / 126 lb 88.5 / 57.2 kg | 262 / 195 lb 118.8 / 88.5 kg | 331 / 251 lb 150.1 / 113.9 kg |
| 260 lb 117.9 kg | 153 / 83 lb 69.4 / 37.6 kg | 200 / 129 lb 90.7 / 58.5 kg | 269 / 200 lb 122 / 90.7 kg | 340 / 258 lb 154.2 / 117 kg |
| 270 lb 122.5 kg | 157 / 85 lb 71.2 / 38.6 kg | 205 / 133 lb 93 / 60.3 kg | 276 / 205 lb 125.2 / 93 kg | 349 / 264 lb 158.3 / 119.7 kg |
| 280 lb 127 kg | 161 / 87 lb 73 / 39.5 kg | 210 / 136 lb 95.3 / 61.7 kg | 282 / 210 lb 127.9 / 95.3 kg | 357 / 271 lb 161.9 / 122.9 kg |
| 290 lb 131.5 kg | 164 / 89 lb 74.4 / 40.4 kg | 215 / 139 lb 97.5 / 63 kg | 289 / 215 lb 131.1 / 97.5 kg | 366 / 277 lb 166 / 125.6 kg |
| 300 lb 136.1 kg | 168 / 91 lb 76.2 / 41.3 kg | 220 / 142 lb 99.8 / 64.4 kg | 296 / 220 lb 134.3 / 99.8 kg | 374 / 283 lb 169.6 / 128.4 kg |
Women’s Bent-Over Row vs Dumbbell Bench Press Standards
How to read the table: The first number is Bent-Over Row; the second is Dumbbell Bench Press. 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 | 63 / 18 lb 28.6 / 8.2 kg | 86 / 34 lb 39 / 15.4 kg | 114 / 57 lb 51.7 / 25.9 kg | 143 / 80 lb 64.9 / 36.3 kg |
| 110 lb 49.9 kg | 67 / 19 lb 30.4 / 8.6 kg | 92 / 37 lb 41.7 / 16.8 kg | 122 / 61 lb 55.3 / 27.7 kg | 153 / 85 lb 69.4 / 38.6 kg |
| 120 lb 54.4 kg | 72 / 20 lb 32.7 / 9.1 kg | 97 / 39 lb 44 / 17.7 kg | 129 / 65 lb 58.5 / 29.5 kg | 162 / 90 lb 73.5 / 40.8 kg |
| 130 lb 59 kg | 75 / 21 lb 34 / 9.5 kg | 103 / 41 lb 46.7 / 18.6 kg | 136 / 68 lb 61.7 / 30.8 kg | 171 / 95 lb 77.6 / 43.1 kg |
| 140 lb 63.5 kg | 79 / 22 lb 35.8 / 10 kg | 108 / 43 lb 49 / 19.5 kg | 143 / 72 lb 64.9 / 32.7 kg | 180 / 100 lb 81.6 / 45.4 kg |
| 150 lb 68 kg | 83 / 23 lb 37.6 / 10.4 kg | 113 / 45 lb 51.3 / 20.4 kg | 150 / 75 lb 68 / 34 kg | 188 / 105 lb 85.3 / 47.6 kg |
| 160 lb 72.6 kg | 87 / 24 lb 39.5 / 10.9 kg | 118 / 47 lb 53.5 / 21.3 kg | 157 / 78 lb 71.2 / 35.4 kg | 196 / 110 lb 88.9 / 49.9 kg |
| 170 lb 77.1 kg | 90 / 25 lb 40.8 / 11.3 kg | 123 / 49 lb 55.8 / 22.2 kg | 163 / 82 lb 73.9 / 37.2 kg | 204 / 114 lb 92.5 / 51.7 kg |
| 180 lb 81.6 kg | 94 / 26 lb 42.6 / 11.8 kg | 128 / 51 lb 58.1 / 23.1 kg | 169 / 85 lb 76.7 / 38.6 kg | 212 / 119 lb 96.2 / 54 kg |
| 190 lb 86.2 kg | 97 / 27 lb 44 / 12.2 kg | 132 / 53 lb 59.9 / 24 kg | 176 / 88 lb 79.8 / 39.9 kg | 220 / 123 lb 99.8 / 55.8 kg |
| 200 lb 90.7 kg | 101 / 28 lb 45.8 / 12.7 kg | 137 / 55 lb 62.1 / 24.9 kg | 182 / 91 lb 82.6 / 41.3 kg | 228 / 127 lb 103.4 / 57.6 kg |
| 210 lb 95.3 kg | 104 / 29 lb 47.2 / 13.2 kg | 141 / 56 lb 64 / 25.4 kg | 188 / 94 lb 85.3 / 42.6 kg | 235 / 131 lb 106.6 / 59.4 kg |
| 220 lb 99.8 kg | 107 / 30 lb 48.5 / 13.6 kg | 146 / 58 lb 66.2 / 26.3 kg | 194 / 97 lb 88 / 44 kg | 243 / 136 lb 110.2 / 61.7 kg |
| 230 lb 104.3 kg | 110 / 31 lb 49.9 / 14.1 kg | 150 / 60 lb 68 / 27.2 kg | 199 / 100 lb 90.3 / 45.4 kg | 250 / 140 lb 113.4 / 63.5 kg |
| 240 lb 108.9 kg | 114 / 31 lb 51.7 / 14.1 kg | 155 / 62 lb 70.3 / 28.1 kg | 205 / 103 lb 93 / 46.7 kg | 257 / 144 lb 116.6 / 65.3 kg |
How Your Bent Over Row vs Dumbbell Bench Press 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 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.
3. Find the dumbbell bench press strength level
The standards use the sex-specific bilateral dumbbell bench press 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 press 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 bent-over row | Use total-barbell estimated max and adjust targets with the two-thirds rule. |
| Rate the dumbbell bench press | Use bilateral estimated max from one-dumbbell input and adjust 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 Bent Over Row and Dumbbell Bench Press 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 dumbbell bench press standard is higher; below zero means the barbell bent-over 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.
22.2 → 41.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell bench press standard minus the barbell bent-over row standard. A plus sign means the dumbbell bench press standard is higher. A minus sign means the barbell bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −42 lb −19.1 kg | −42 lb −19.1 kg | −41 lb −18.6 kg | −49 lb −22.2 kg |
| 130 lb 59 kg | −44 lb −19.9 kg | −44 lb −20 kg | −43 lb −19.5 kg | −52 lb −23.6 kg |
| 140 lb 63.5 kg | −46 lb −20.9 kg | −46 lb −20.9 kg | −46 lb −20.8 kg | −54 lb −24.5 kg |
| 150 lb 68 kg | −49 lb −22.2 kg | −48 lb −21.8 kg | −48 lb −21.8 kg | −57 lb −25.8 kg |
| 160 lb 72.6 kg | −51 lb −23.1 kg | −50 lb −22.7 kg | −50 lb −22.7 kg | −60 lb −27.2 kg |
| 170 lb 77.1 kg | −53 lb −24.1 kg | −53 lb −24 kg | −52 lb −23.6 kg | −62 lb −28.1 kg |
| 180 lb 81.6 kg | −55 lb −24.9 kg | −55 lb −25 kg | −54 lb −24.5 kg | −64 lb −29.1 kg |
| 190 lb 86.2 kg | −57 lb −25.8 kg | −57 lb −25.9 kg | −56 lb −25.4 kg | −67 lb −30.4 kg |
| 200 lb 90.7 kg | −59 lb −26.8 kg | −59 lb −26.8 kg | −58 lb −26.3 kg | −70 lb −31.7 kg |
| 210 lb 95.3 kg | −61 lb −27.6 kg | −61 lb −27.7 kg | −60 lb −27.2 kg | −72 lb −32.6 kg |
| 220 lb 99.8 kg | −63 lb −28.5 kg | −63 lb −28.6 kg | −61 lb −27.7 kg | −74 lb −33.6 kg |
| 230 lb 104.3 kg | −65 lb −29.5 kg | −65 lb −29.5 kg | −64 lb −29 kg | −76 lb −34.5 kg |
| 240 lb 108.9 kg | −67 lb −30.4 kg | −66 lb −29.9 kg | −66 lb −30 kg | −79 lb −35.8 kg |
| 250 lb 113.4 kg | −69 lb −31.3 kg | −69 lb −31.3 kg | −67 lb −30.3 kg | −80 lb −36.2 kg |
| 260 lb 117.9 kg | −70 lb −31.8 kg | −71 lb −32.2 kg | −69 lb −31.3 kg | −82 lb −37.2 kg |
| 270 lb 122.5 kg | −72 lb −32.6 kg | −72 lb −32.7 kg | −71 lb −32.2 kg | −85 lb −38.6 kg |
| 280 lb 127 kg | −74 lb −33.5 kg | −74 lb −33.6 kg | −72 lb −32.6 kg | −86 lb −39 kg |
| 290 lb 131.5 kg | −75 lb −34 kg | −76 lb −34.5 kg | −74 lb −33.6 kg | −89 lb −40.4 kg |
| 300 lb 136.1 kg | −77 lb −34.9 kg | −78 lb −35.4 kg | −76 lb −34.5 kg | −91 lb −41.2 kg |
How Women’s Bent Over Row and Dumbbell Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
28.6 → 51.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell bench press standard minus the barbell bent-over row standard. A plus sign means the dumbbell bench press standard is higher. A minus sign means the barbell bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −45 lb −20.4 kg | −52 lb −23.6 kg | −57 lb −25.8 kg | −63 lb −28.6 kg |
| 110 lb 49.9 kg | −48 lb −21.8 kg | −55 lb −24.9 kg | −61 lb −27.6 kg | −68 lb −30.8 kg |
| 120 lb 54.4 kg | −52 lb −23.6 kg | −58 lb −26.3 kg | −64 lb −29 kg | −72 lb −32.7 kg |
| 130 lb 59 kg | −54 lb −24.5 kg | −62 lb −28.1 kg | −68 lb −30.9 kg | −76 lb −34.5 kg |
| 140 lb 63.5 kg | −57 lb −25.8 kg | −65 lb −29.5 kg | −71 lb −32.2 kg | −80 lb −36.2 kg |
| 150 lb 68 kg | −60 lb −27.2 kg | −68 lb −30.9 kg | −75 lb −34 kg | −83 lb −37.7 kg |
| 160 lb 72.6 kg | −63 lb −28.6 kg | −71 lb −32.2 kg | −79 lb −35.8 kg | −86 lb −39 kg |
| 170 lb 77.1 kg | −65 lb −29.5 kg | −74 lb −33.6 kg | −81 lb −36.7 kg | −90 lb −40.8 kg |
| 180 lb 81.6 kg | −68 lb −30.8 kg | −77 lb −35 kg | −84 lb −38.1 kg | −93 lb −42.2 kg |
| 190 lb 86.2 kg | −70 lb −31.8 kg | −79 lb −35.9 kg | −88 lb −39.9 kg | −97 lb −44 kg |
| 200 lb 90.7 kg | −73 lb −33.1 kg | −82 lb −37.2 kg | −91 lb −41.3 kg | −101 lb −45.8 kg |
| 210 lb 95.3 kg | −75 lb −34 kg | −85 lb −38.6 kg | −94 lb −42.7 kg | −104 lb −47.2 kg |
| 220 lb 99.8 kg | −77 lb −34.9 kg | −88 lb −39.9 kg | −97 lb −44 kg | −107 lb −48.5 kg |
| 230 lb 104.3 kg | −79 lb −35.8 kg | −90 lb −40.8 kg | −99 lb −44.9 kg | −110 lb −49.9 kg |
| 240 lb 108.9 kg | −83 lb −37.6 kg | −93 lb −42.2 kg | −102 lb −46.3 kg | −113 lb −51.3 kg |
Bent Over Row and Dumbbell Bench Press Exercises Used by This Calculator
This calculator uses a strict barbell bent-over row and a bilateral flat dumbbell bench press. Use strict canonical Bent Over Row and Dumbbell Bench Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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 dumbbell and press two matched weights
Enter the weight of one dumbbell. Use two matched dumbbells on a flat bench, lower both under control to chest level, and press together to an even full lockout with planted feet. Do not enter combined pair weight, floor, incline, decline, machine, alternating, unilateral, partial, bounced, or assisted reps.
Enter one recent Bent Over Row result and one recent Dumbbell Bench Press result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Dumbbell Bench Press — View the individual Dumbbell Bench Press standards and next strength-level target.
- Bench Press 1RM Calculator — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Axle 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 Rear Delt Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.