Bent Over Row vs Dumbbell Tricep Kickback Strength Standards
Compare your bent-over row and dumbbell tricep kickback 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: Total barbell weight for Bent Over Row and Weight used for Dumbbell Tricep Kickback. Use a strict barbell row from full arm extension to the lower ribs or upper abdomen with a stable near-parallel hinged torso and one dumbbell used one arm at a time. 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 Tricep Kickback Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell bent-over row and dumbbell tricep kickback 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 tricep kickback.
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 Tricep Kickback, 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 Tricep Kickback Standards
How to read the table: The first number is Bent-Over Row; the second is Dumbbell Tricep Kickback. 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 / 6 lb 41.3 / 2.7 kg | 119 / 10 lb 54 / 4.5 kg | 160 / 14 lb 72.6 / 6.4 kg | 203 / 20 lb 92.1 / 9.1 kg |
| 130 lb 59 kg | 96 / 6 lb 43.5 / 2.7 kg | 126 / 10 lb 57.2 / 4.5 kg | 169 / 15 lb 76.7 / 6.8 kg | 214 / 21 lb 97.1 / 9.5 kg |
| 140 lb 63.5 kg | 101 / 7 lb 45.8 / 3.2 kg | 132 / 11 lb 59.9 / 5 kg | 178 / 16 lb 80.7 / 7.3 kg | 225 / 22 lb 102.1 / 10 kg |
| 150 lb 68 kg | 106 / 7 lb 48.1 / 3.2 kg | 138 / 11 lb 62.6 / 5 kg | 186 / 16 lb 84.4 / 7.3 kg | 236 / 23 lb 107 / 10.4 kg |
| 160 lb 72.6 kg | 111 / 7 lb 50.3 / 3.2 kg | 144 / 12 lb 65.3 / 5.4 kg | 194 / 17 lb 88 / 7.7 kg | 246 / 24 lb 111.6 / 10.9 kg |
| 170 lb 77.1 kg | 115 / 7 lb 52.2 / 3.2 kg | 150 / 12 lb 68 / 5.4 kg | 202 / 18 lb 91.6 / 8.2 kg | 256 / 25 lb 116.1 / 11.3 kg |
| 180 lb 81.6 kg | 120 / 8 lb 54.4 / 3.6 kg | 156 / 13 lb 70.8 / 5.9 kg | 210 / 18 lb 95.3 / 8.2 kg | 266 / 26 lb 120.7 / 11.8 kg |
| 190 lb 86.2 kg | 124 / 8 lb 56.2 / 3.6 kg | 162 / 13 lb 73.5 / 5.9 kg | 218 / 19 lb 98.9 / 8.6 kg | 276 / 27 lb 125.2 / 12.2 kg |
| 200 lb 90.7 kg | 128 / 8 lb 58.1 / 3.6 kg | 168 / 13 lb 76.2 / 5.9 kg | 226 / 20 lb 102.5 / 9.1 kg | 286 / 28 lb 129.7 / 12.7 kg |
| 210 lb 95.3 kg | 133 / 9 lb 60.3 / 4.1 kg | 173 / 14 lb 78.5 / 6.4 kg | 233 / 20 lb 105.7 / 9.1 kg | 295 / 29 lb 133.8 / 13.2 kg |
| 220 lb 99.8 kg | 137 / 9 lb 62.1 / 4.1 kg | 179 / 14 lb 81.2 / 6.4 kg | 240 / 21 lb 108.9 / 9.5 kg | 304 / 30 lb 137.9 / 13.6 kg |
| 230 lb 104.3 kg | 141 / 9 lb 64 / 4.1 kg | 184 / 15 lb 83.5 / 6.8 kg | 248 / 22 lb 112.5 / 10 kg | 313 / 31 lb 142 / 14.1 kg |
| 240 lb 108.9 kg | 145 / 9 lb 65.8 / 4.1 kg | 189 / 15 lb 85.7 / 6.8 kg | 255 / 22 lb 115.7 / 10 kg | 323 / 32 lb 146.5 / 14.5 kg |
| 250 lb 113.4 kg | 149 / 10 lb 67.6 / 4.5 kg | 195 / 16 lb 88.5 / 7.3 kg | 262 / 23 lb 118.8 / 10.4 kg | 331 / 32 lb 150.1 / 14.5 kg |
| 260 lb 117.9 kg | 153 / 10 lb 69.4 / 4.5 kg | 200 / 16 lb 90.7 / 7.3 kg | 269 / 23 lb 122 / 10.4 kg | 340 / 33 lb 154.2 / 15 kg |
| 270 lb 122.5 kg | 157 / 10 lb 71.2 / 4.5 kg | 205 / 16 lb 93 / 7.3 kg | 276 / 24 lb 125.2 / 10.9 kg | 349 / 34 lb 158.3 / 15.4 kg |
| 280 lb 127 kg | 161 / 10 lb 73 / 4.5 kg | 210 / 17 lb 95.3 / 7.7 kg | 282 / 25 lb 127.9 / 11.3 kg | 357 / 35 lb 161.9 / 15.9 kg |
| 290 lb 131.5 kg | 164 / 11 lb 74.4 / 5 kg | 215 / 17 lb 97.5 / 7.7 kg | 289 / 25 lb 131.1 / 11.3 kg | 366 / 36 lb 166 / 16.3 kg |
| 300 lb 136.1 kg | 168 / 11 lb 76.2 / 5 kg | 220 / 18 lb 99.8 / 8.2 kg | 296 / 26 lb 134.3 / 11.8 kg | 374 / 37 lb 169.6 / 16.8 kg |
Women’s Bent-Over Row vs Dumbbell Tricep Kickback Standards
How to read the table: The first number is Bent-Over Row; the second is Dumbbell Tricep Kickback. 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 / 4 lb 28.6 / 1.8 kg | 86 / 6 lb 39 / 2.7 kg | 114 / 8 lb 51.7 / 3.6 kg | 143 / 12 lb 64.9 / 5.4 kg |
| 110 lb 49.9 kg | 67 / 4 lb 30.4 / 1.8 kg | 92 / 7 lb 41.7 / 3.2 kg | 122 / 9 lb 55.3 / 4.1 kg | 153 / 13 lb 69.4 / 5.9 kg |
| 120 lb 54.4 kg | 72 / 4 lb 32.7 / 1.8 kg | 97 / 7 lb 44 / 3.2 kg | 129 / 9 lb 58.5 / 4.1 kg | 162 / 14 lb 73.5 / 6.4 kg |
| 130 lb 59 kg | 75 / 5 lb 34 / 2.3 kg | 103 / 7 lb 46.7 / 3.2 kg | 136 / 10 lb 61.7 / 4.5 kg | 171 / 15 lb 77.6 / 6.8 kg |
| 140 lb 63.5 kg | 79 / 5 lb 35.8 / 2.3 kg | 108 / 8 lb 49 / 3.6 kg | 143 / 11 lb 64.9 / 5 kg | 180 / 15 lb 81.6 / 6.8 kg |
| 150 lb 68 kg | 83 / 5 lb 37.6 / 2.3 kg | 113 / 8 lb 51.3 / 3.6 kg | 150 / 11 lb 68 / 5 kg | 188 / 16 lb 85.3 / 7.3 kg |
| 160 lb 72.6 kg | 87 / 5 lb 39.5 / 2.3 kg | 118 / 8 lb 53.5 / 3.6 kg | 157 / 11 lb 71.2 / 5 kg | 196 / 17 lb 88.9 / 7.7 kg |
| 170 lb 77.1 kg | 90 / 5 lb 40.8 / 2.3 kg | 123 / 9 lb 55.8 / 4.1 kg | 163 / 12 lb 73.9 / 5.4 kg | 204 / 17 lb 92.5 / 7.7 kg |
| 180 lb 81.6 kg | 94 / 6 lb 42.6 / 2.7 kg | 128 / 9 lb 58.1 / 4.1 kg | 169 / 12 lb 76.7 / 5.4 kg | 212 / 18 lb 96.2 / 8.2 kg |
| 190 lb 86.2 kg | 97 / 6 lb 44 / 2.7 kg | 132 / 9 lb 59.9 / 4.1 kg | 176 / 13 lb 79.8 / 5.9 kg | 220 / 19 lb 99.8 / 8.6 kg |
| 200 lb 90.7 kg | 101 / 6 lb 45.8 / 2.7 kg | 137 / 10 lb 62.1 / 4.5 kg | 182 / 13 lb 82.6 / 5.9 kg | 228 / 19 lb 103.4 / 8.6 kg |
| 210 lb 95.3 kg | 104 / 6 lb 47.2 / 2.7 kg | 141 / 10 lb 64 / 4.5 kg | 188 / 14 lb 85.3 / 6.4 kg | 235 / 20 lb 106.6 / 9.1 kg |
| 220 lb 99.8 kg | 107 / 6 lb 48.5 / 2.7 kg | 146 / 10 lb 66.2 / 4.5 kg | 194 / 14 lb 88 / 6.4 kg | 243 / 21 lb 110.2 / 9.5 kg |
| 230 lb 104.3 kg | 110 / 7 lb 49.9 / 3.2 kg | 150 / 11 lb 68 / 5 kg | 199 / 15 lb 90.3 / 6.8 kg | 250 / 21 lb 113.4 / 9.5 kg |
| 240 lb 108.9 kg | 114 / 7 lb 51.7 / 3.2 kg | 155 / 11 lb 70.3 / 5 kg | 205 / 15 lb 93 / 6.8 kg | 257 / 22 lb 116.6 / 10 kg |
How Your Bent Over Row vs Dumbbell Tricep Kickback 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 tricep kickback strength level
The standards use the sex-specific thresholds from the individual Dumbbell Tricep Kickback 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 bent-over row | Use total-barbell estimated max and adjust targets with the two-thirds rule. |
| Rate the dumbbell tricep kickback | 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 Bent Over Row and Dumbbell Tricep Kickback 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 tricep kickback 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.
83 → 152.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell tricep kickback standard minus the barbell bent-over row standard. A plus sign means the dumbbell tricep kickback 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 | −85 lb −38.6 kg | −109 lb −49.5 kg | −146 lb −66.2 kg | −183 lb −83 kg |
| 130 lb 59 kg | −90 lb −40.8 kg | −116 lb −52.7 kg | −154 lb −69.9 kg | −193 lb −87.6 kg |
| 140 lb 63.5 kg | −94 lb −42.6 kg | −121 lb −54.9 kg | −162 lb −73.4 kg | −203 lb −92.1 kg |
| 150 lb 68 kg | −99 lb −44.9 kg | −127 lb −57.6 kg | −170 lb −77.1 kg | −213 lb −96.6 kg |
| 160 lb 72.6 kg | −104 lb −47.1 kg | −132 lb −59.9 kg | −177 lb −80.3 kg | −222 lb −100.7 kg |
| 170 lb 77.1 kg | −108 lb −49 kg | −138 lb −62.6 kg | −184 lb −83.4 kg | −231 lb −104.8 kg |
| 180 lb 81.6 kg | −112 lb −50.8 kg | −143 lb −64.9 kg | −192 lb −87.1 kg | −240 lb −108.9 kg |
| 190 lb 86.2 kg | −116 lb −52.6 kg | −149 lb −67.6 kg | −199 lb −90.3 kg | −249 lb −113 kg |
| 200 lb 90.7 kg | −120 lb −54.5 kg | −155 lb −70.3 kg | −206 lb −93.4 kg | −258 lb −117 kg |
| 210 lb 95.3 kg | −124 lb −56.2 kg | −159 lb −72.1 kg | −213 lb −96.6 kg | −266 lb −120.6 kg |
| 220 lb 99.8 kg | −128 lb −58 kg | −165 lb −74.8 kg | −219 lb −99.4 kg | −274 lb −124.3 kg |
| 230 lb 104.3 kg | −132 lb −59.9 kg | −169 lb −76.7 kg | −226 lb −102.5 kg | −282 lb −127.9 kg |
| 240 lb 108.9 kg | −136 lb −61.7 kg | −174 lb −78.9 kg | −233 lb −105.7 kg | −291 lb −132 kg |
| 250 lb 113.4 kg | −139 lb −63.1 kg | −179 lb −81.2 kg | −239 lb −108.4 kg | −299 lb −135.6 kg |
| 260 lb 117.9 kg | −143 lb −64.9 kg | −184 lb −83.4 kg | −246 lb −111.6 kg | −307 lb −139.2 kg |
| 270 lb 122.5 kg | −147 lb −66.7 kg | −189 lb −85.7 kg | −252 lb −114.3 kg | −315 lb −142.9 kg |
| 280 lb 127 kg | −151 lb −68.5 kg | −193 lb −87.6 kg | −257 lb −116.6 kg | −322 lb −146 kg |
| 290 lb 131.5 kg | −153 lb −69.4 kg | −198 lb −89.8 kg | −264 lb −119.8 kg | −330 lb −149.7 kg |
| 300 lb 136.1 kg | −157 lb −71.2 kg | −202 lb −91.6 kg | −270 lb −122.5 kg | −337 lb −152.8 kg |
How Women’s Bent Over Row and Dumbbell Tricep Kickback Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
59.5 → 106.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell tricep kickback standard minus the barbell bent-over row standard. A plus sign means the dumbbell tricep kickback 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 | −59 lb −26.8 kg | −80 lb −36.3 kg | −106 lb −48.1 kg | −131 lb −59.5 kg |
| 110 lb 49.9 kg | −63 lb −28.6 kg | −85 lb −38.5 kg | −113 lb −51.2 kg | −140 lb −63.5 kg |
| 120 lb 54.4 kg | −68 lb −30.9 kg | −90 lb −40.8 kg | −120 lb −54.4 kg | −148 lb −67.1 kg |
| 130 lb 59 kg | −70 lb −31.7 kg | −96 lb −43.5 kg | −126 lb −57.2 kg | −156 lb −70.8 kg |
| 140 lb 63.5 kg | −74 lb −33.5 kg | −100 lb −45.4 kg | −132 lb −59.9 kg | −165 lb −74.8 kg |
| 150 lb 68 kg | −78 lb −35.3 kg | −105 lb −47.7 kg | −139 lb −63 kg | −172 lb −78 kg |
| 160 lb 72.6 kg | −82 lb −37.2 kg | −110 lb −49.9 kg | −146 lb −66.2 kg | −179 lb −81.2 kg |
| 170 lb 77.1 kg | −85 lb −38.5 kg | −114 lb −51.7 kg | −151 lb −68.5 kg | −187 lb −84.8 kg |
| 180 lb 81.6 kg | −88 lb −39.9 kg | −119 lb −54 kg | −157 lb −71.3 kg | −194 lb −88 kg |
| 190 lb 86.2 kg | −91 lb −41.3 kg | −123 lb −55.8 kg | −163 lb −73.9 kg | −201 lb −91.2 kg |
| 200 lb 90.7 kg | −95 lb −43.1 kg | −127 lb −57.6 kg | −169 lb −76.7 kg | −209 lb −94.8 kg |
| 210 lb 95.3 kg | −98 lb −44.5 kg | −131 lb −59.5 kg | −174 lb −78.9 kg | −215 lb −97.5 kg |
| 220 lb 99.8 kg | −101 lb −45.8 kg | −136 lb −61.7 kg | −180 lb −81.6 kg | −222 lb −100.7 kg |
| 230 lb 104.3 kg | −103 lb −46.7 kg | −139 lb −63 kg | −184 lb −83.5 kg | −229 lb −103.9 kg |
| 240 lb 108.9 kg | −107 lb −48.5 kg | −144 lb −65.3 kg | −190 lb −86.2 kg | −235 lb −106.6 kg |
Bent Over Row and Dumbbell Tricep Kickback Exercises Used by This Calculator
This calculator uses a strict barbell bent-over row and a strict dumbbell tricep kickback test. Use strict canonical Bent Over Row and Dumbbell Tricep Kickback 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.
Use the canonical Dumbbell Tricep Kickback setup and load convention
one dumbbell used one arm at a time total reps across both arms combined hinge or brace, keep the upper arm quiet beside the body, extend to a clear finish behind the ribs, and return under control Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Bent Over Row result and one recent Dumbbell Tricep Kickback result
Use each exercise’s canonical input: Total barbell weight for Bent Over Row and Weight used for Dumbbell Tricep Kickback.
Related Tools
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Dumbbell Tricep Kickback — View the individual Dumbbell Tricep Kickback standards and next strength-level target.
- Dumbbell Triceps Extension — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Lying Triceps Extensions — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Lying Barbell Triceps Extensions — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Tricep Rope Pushdown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.