Bent Over Row vs Lying Dumbbell Pullover Strength Standards
Compare your bent-over row and lying dumbbell pullover against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Use each exercise's canonical input: Total barbell weight and a whole number from 1 to 12 reps for Bent Over Row and Weight of one dumbbell and a whole number from 1 to 12 reps for Lying Dumbbell Pullover. Testing: a strict barbell row from full arm extension to the lower ribs or upper abdomen with a stable near-parallel hinged torso; Upper back supported on flat bench, torso stable. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Bent Over Row vs Lying Dumbbell Pullover Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell bent-over row and lying dumbbell pullover 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 lying dumbbell pullover.
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 / Lying Dumbbell Pullover, 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 Lying Dumbbell Pullover Standards
How to read the table: The first number is Bent-Over Row; the second is Lying Dumbbell Pullover. 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 / 42 lb 41.3 / 19.1 kg | 119 / 63 lb 54 / 28.6 kg | 160 / 91 lb 72.6 / 41.3 kg | 203 / 126 lb 92.1 / 57.2 kg |
| 130 lb 59 kg | 96 / 44 lb 43.5 / 20 kg | 126 / 67 lb 57.2 / 30.4 kg | 169 / 96 lb 76.7 / 43.5 kg | 214 / 133 lb 97.1 / 60.3 kg |
| 140 lb 63.5 kg | 101 / 47 lb 45.8 / 21.3 kg | 132 / 70 lb 59.9 / 31.8 kg | 178 / 101 lb 80.7 / 45.8 kg | 225 / 140 lb 102.1 / 63.5 kg |
| 150 lb 68 kg | 106 / 49 lb 48.1 / 22.2 kg | 138 / 73 lb 62.6 / 33.1 kg | 186 / 106 lb 84.4 / 48.1 kg | 236 / 146 lb 107 / 66.2 kg |
| 160 lb 72.6 kg | 111 / 51 lb 50.3 / 23.1 kg | 144 / 77 lb 65.3 / 34.9 kg | 194 / 111 lb 88 / 50.3 kg | 246 / 152 lb 111.6 / 68.9 kg |
| 170 lb 77.1 kg | 115 / 53 lb 52.2 / 24 kg | 150 / 80 lb 68 / 36.3 kg | 202 / 115 lb 91.6 / 52.2 kg | 256 / 159 lb 116.1 / 72.1 kg |
| 180 lb 81.6 kg | 120 / 55 lb 54.4 / 24.9 kg | 156 / 83 lb 70.8 / 37.6 kg | 210 / 120 lb 95.3 / 54.4 kg | 266 / 165 lb 120.7 / 74.8 kg |
| 190 lb 86.2 kg | 124 / 57 lb 56.2 / 25.9 kg | 162 / 86 lb 73.5 / 39 kg | 218 / 124 lb 98.9 / 56.2 kg | 276 / 171 lb 125.2 / 77.6 kg |
| 200 lb 90.7 kg | 128 / 59 lb 58.1 / 26.8 kg | 168 / 89 lb 76.2 / 40.4 kg | 226 / 128 lb 102.5 / 58.1 kg | 286 / 177 lb 129.7 / 80.3 kg |
| 210 lb 95.3 kg | 133 / 61 lb 60.3 / 27.7 kg | 173 / 92 lb 78.5 / 41.7 kg | 233 / 133 lb 105.7 / 60.3 kg | 295 / 183 lb 133.8 / 83 kg |
| 220 lb 99.8 kg | 137 / 63 lb 62.1 / 28.6 kg | 179 / 95 lb 81.2 / 43.1 kg | 240 / 137 lb 108.9 / 62.1 kg | 304 / 189 lb 137.9 / 85.7 kg |
| 230 lb 104.3 kg | 141 / 65 lb 64 / 29.5 kg | 184 / 98 lb 83.5 / 44.5 kg | 248 / 141 lb 112.5 / 64 kg | 313 / 194 lb 142 / 88 kg |
| 240 lb 108.9 kg | 145 / 67 lb 65.8 / 30.4 kg | 189 / 100 lb 85.7 / 45.4 kg | 255 / 145 lb 115.7 / 65.8 kg | 323 / 200 lb 146.5 / 90.7 kg |
| 250 lb 113.4 kg | 149 / 68 lb 67.6 / 30.8 kg | 195 / 103 lb 88.5 / 46.7 kg | 262 / 149 lb 118.8 / 67.6 kg | 331 / 205 lb 150.1 / 93 kg |
| 260 lb 117.9 kg | 153 / 70 lb 69.4 / 31.8 kg | 200 / 106 lb 90.7 / 48.1 kg | 269 / 153 lb 122 / 69.4 kg | 340 / 211 lb 154.2 / 95.7 kg |
| 270 lb 122.5 kg | 157 / 72 lb 71.2 / 32.7 kg | 205 / 109 lb 93 / 49.4 kg | 276 / 157 lb 125.2 / 71.2 kg | 349 / 216 lb 158.3 / 98 kg |
| 280 lb 127 kg | 161 / 74 lb 73 / 33.6 kg | 210 / 111 lb 95.3 / 50.3 kg | 282 / 161 lb 127.9 / 73 kg | 357 / 221 lb 161.9 / 100.2 kg |
| 290 lb 131.5 kg | 164 / 76 lb 74.4 / 34.5 kg | 215 / 114 lb 97.5 / 51.7 kg | 289 / 164 lb 131.1 / 74.4 kg | 366 / 227 lb 166 / 103 kg |
| 300 lb 136.1 kg | 168 / 77 lb 76.2 / 34.9 kg | 220 / 117 lb 99.8 / 53.1 kg | 296 / 168 lb 134.3 / 76.2 kg | 374 / 232 lb 169.6 / 105.2 kg |
Women’s Bent-Over Row vs Lying Dumbbell Pullover Standards
How to read the table: The first number is Bent-Over Row; the second is Lying Dumbbell Pullover. 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 / 25 lb 28.6 / 11.3 kg | 86 / 40 lb 39 / 18.1 kg | 114 / 57 lb 51.7 / 25.9 kg | 143 / 80 lb 64.9 / 36.3 kg |
| 110 lb 49.9 kg | 67 / 27 lb 30.4 / 12.2 kg | 92 / 43 lb 41.7 / 19.5 kg | 122 / 61 lb 55.3 / 27.7 kg | 153 / 85 lb 69.4 / 38.6 kg |
| 120 lb 54.4 kg | 72 / 28 lb 32.7 / 12.7 kg | 97 / 46 lb 44 / 20.9 kg | 129 / 65 lb 58.5 / 29.5 kg | 162 / 90 lb 73.5 / 40.8 kg |
| 130 lb 59 kg | 75 / 30 lb 34 / 13.6 kg | 103 / 48 lb 46.7 / 21.8 kg | 136 / 68 lb 61.7 / 30.8 kg | 171 / 95 lb 77.6 / 43.1 kg |
| 140 lb 63.5 kg | 79 / 32 lb 35.8 / 14.5 kg | 108 / 51 lb 49 / 23.1 kg | 143 / 72 lb 64.9 / 32.7 kg | 180 / 100 lb 81.6 / 45.4 kg |
| 150 lb 68 kg | 83 / 33 lb 37.6 / 15 kg | 113 / 53 lb 51.3 / 24 kg | 150 / 75 lb 68 / 34 kg | 188 / 105 lb 85.3 / 47.6 kg |
| 160 lb 72.6 kg | 87 / 34 lb 39.5 / 15.4 kg | 118 / 55 lb 53.5 / 24.9 kg | 157 / 78 lb 71.2 / 35.4 kg | 196 / 110 lb 88.9 / 49.9 kg |
| 170 lb 77.1 kg | 90 / 36 lb 40.8 / 16.3 kg | 123 / 58 lb 55.8 / 26.3 kg | 163 / 82 lb 73.9 / 37.2 kg | 204 / 114 lb 92.5 / 51.7 kg |
| 180 lb 81.6 kg | 94 / 37 lb 42.6 / 16.8 kg | 128 / 60 lb 58.1 / 27.2 kg | 169 / 85 lb 76.7 / 38.6 kg | 212 / 119 lb 96.2 / 54 kg |
| 190 lb 86.2 kg | 97 / 39 lb 44 / 17.7 kg | 132 / 62 lb 59.9 / 28.1 kg | 176 / 88 lb 79.8 / 39.9 kg | 220 / 123 lb 99.8 / 55.8 kg |
| 200 lb 90.7 kg | 101 / 40 lb 45.8 / 18.1 kg | 137 / 64 lb 62.1 / 29 kg | 182 / 91 lb 82.6 / 41.3 kg | 228 / 127 lb 103.4 / 57.6 kg |
| 210 lb 95.3 kg | 104 / 41 lb 47.2 / 18.6 kg | 141 / 66 lb 64 / 29.9 kg | 188 / 94 lb 85.3 / 42.6 kg | 235 / 131 lb 106.6 / 59.4 kg |
| 220 lb 99.8 kg | 107 / 43 lb 48.5 / 19.5 kg | 146 / 68 lb 66.2 / 30.8 kg | 194 / 97 lb 88 / 44 kg | 243 / 136 lb 110.2 / 61.7 kg |
| 230 lb 104.3 kg | 110 / 44 lb 49.9 / 20 kg | 150 / 70 lb 68 / 31.8 kg | 199 / 100 lb 90.3 / 45.4 kg | 250 / 140 lb 113.4 / 63.5 kg |
| 240 lb 108.9 kg | 114 / 45 lb 51.7 / 20.4 kg | 155 / 73 lb 70.3 / 33.1 kg | 205 / 103 lb 93 / 46.7 kg | 257 / 144 lb 116.6 / 65.3 kg |
How Your Bent Over Row vs Lying Dumbbell Pullover 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 lying dumbbell pullover strength level
The standards use the sex-specific thresholds from the individual Lying Dumbbell Pullover 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 lying dumbbell pullover | 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 Lying Dumbbell Pullover 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 lying dumbbell pullover 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.
34.9 → 64.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lying dumbbell pullover standard minus the barbell bent-over row standard. A plus sign means the lying dumbbell pullover 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 | −49 lb −22.2 kg | −56 lb −25.4 kg | −69 lb −31.3 kg | −77 lb −34.9 kg |
| 130 lb 59 kg | −52 lb −23.5 kg | −59 lb −26.8 kg | −73 lb −33.2 kg | −81 lb −36.8 kg |
| 140 lb 63.5 kg | −54 lb −24.5 kg | −62 lb −28.1 kg | −77 lb −34.9 kg | −85 lb −38.6 kg |
| 150 lb 68 kg | −57 lb −25.9 kg | −65 lb −29.5 kg | −80 lb −36.3 kg | −90 lb −40.8 kg |
| 160 lb 72.6 kg | −60 lb −27.2 kg | −67 lb −30.4 kg | −83 lb −37.7 kg | −94 lb −42.7 kg |
| 170 lb 77.1 kg | −62 lb −28.2 kg | −70 lb −31.7 kg | −87 lb −39.4 kg | −97 lb −44 kg |
| 180 lb 81.6 kg | −65 lb −29.5 kg | −73 lb −33.2 kg | −90 lb −40.9 kg | −101 lb −45.9 kg |
| 190 lb 86.2 kg | −67 lb −30.3 kg | −76 lb −34.5 kg | −94 lb −42.7 kg | −105 lb −47.6 kg |
| 200 lb 90.7 kg | −69 lb −31.3 kg | −79 lb −35.8 kg | −98 lb −44.4 kg | −109 lb −49.4 kg |
| 210 lb 95.3 kg | −72 lb −32.6 kg | −81 lb −36.8 kg | −100 lb −45.4 kg | −112 lb −50.8 kg |
| 220 lb 99.8 kg | −74 lb −33.5 kg | −84 lb −38.1 kg | −103 lb −46.8 kg | −115 lb −52.2 kg |
| 230 lb 104.3 kg | −76 lb −34.5 kg | −86 lb −39 kg | −107 lb −48.5 kg | −119 lb −54 kg |
| 240 lb 108.9 kg | −78 lb −35.4 kg | −89 lb −40.3 kg | −110 lb −49.9 kg | −123 lb −55.8 kg |
| 250 lb 113.4 kg | −81 lb −36.8 kg | −92 lb −41.8 kg | −113 lb −51.2 kg | −126 lb −57.1 kg |
| 260 lb 117.9 kg | −83 lb −37.6 kg | −94 lb −42.6 kg | −116 lb −52.6 kg | −129 lb −58.5 kg |
| 270 lb 122.5 kg | −85 lb −38.5 kg | −96 lb −43.6 kg | −119 lb −54 kg | −133 lb −60.3 kg |
| 280 lb 127 kg | −87 lb −39.4 kg | −99 lb −45 kg | −121 lb −54.9 kg | −136 lb −61.7 kg |
| 290 lb 131.5 kg | −88 lb −39.9 kg | −101 lb −45.8 kg | −125 lb −56.7 kg | −139 lb −63 kg |
| 300 lb 136.1 kg | −91 lb −41.3 kg | −103 lb −46.7 kg | −128 lb −58.1 kg | −142 lb −64.4 kg |
How Women’s Bent Over Row and Lying Dumbbell Pullover 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 lying dumbbell pullover standard minus the barbell bent-over row standard. A plus sign means the lying dumbbell pullover 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 | −38 lb −17.3 kg | −46 lb −20.9 kg | −57 lb −25.8 kg | −63 lb −28.6 kg |
| 110 lb 49.9 kg | −40 lb −18.2 kg | −49 lb −22.2 kg | −61 lb −27.6 kg | −68 lb −30.8 kg |
| 120 lb 54.4 kg | −44 lb −20 kg | −51 lb −23.1 kg | −64 lb −29 kg | −72 lb −32.7 kg |
| 130 lb 59 kg | −45 lb −20.4 kg | −55 lb −24.9 kg | −68 lb −30.9 kg | −76 lb −34.5 kg |
| 140 lb 63.5 kg | −47 lb −21.3 kg | −57 lb −25.9 kg | −71 lb −32.2 kg | −80 lb −36.2 kg |
| 150 lb 68 kg | −50 lb −22.6 kg | −60 lb −27.3 kg | −75 lb −34 kg | −83 lb −37.7 kg |
| 160 lb 72.6 kg | −53 lb −24.1 kg | −63 lb −28.6 kg | −79 lb −35.8 kg | −86 lb −39 kg |
| 170 lb 77.1 kg | −54 lb −24.5 kg | −65 lb −29.5 kg | −81 lb −36.7 kg | −90 lb −40.8 kg |
| 180 lb 81.6 kg | −57 lb −25.8 kg | −68 lb −30.9 kg | −84 lb −38.1 kg | −93 lb −42.2 kg |
| 190 lb 86.2 kg | −58 lb −26.3 kg | −70 lb −31.8 kg | −88 lb −39.9 kg | −97 lb −44 kg |
| 200 lb 90.7 kg | −61 lb −27.7 kg | −73 lb −33.1 kg | −91 lb −41.3 kg | −101 lb −45.8 kg |
| 210 lb 95.3 kg | −63 lb −28.6 kg | −75 lb −34.1 kg | −94 lb −42.7 kg | −104 lb −47.2 kg |
| 220 lb 99.8 kg | −64 lb −29 kg | −78 lb −35.4 kg | −97 lb −44 kg | −107 lb −48.5 kg |
| 230 lb 104.3 kg | −66 lb −29.9 kg | −80 lb −36.2 kg | −99 lb −44.9 kg | −110 lb −49.9 kg |
| 240 lb 108.9 kg | −69 lb −31.3 kg | −82 lb −37.2 kg | −102 lb −46.3 kg | −113 lb −51.3 kg |
Bent Over Row and Lying Dumbbell Pullover Exercises Used by This Calculator
This calculator uses a strict barbell bent-over row and a strict lying dumbbell pullover test. Use strict canonical Bent Over Row and Lying Dumbbell Pullover 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 Lying Dumbbell Pullover setup and load convention
Upper back supported on flat bench, torso stable One dumbbell held with both hands Elbows slightly bent and fixed Lower dumbbell behind head to full stretch Upper arms reach torso level or slightly below Return dumbbell directly over chest No elbow extension into pressing motion No hip drive or bridging allowed No momentum or swinging Full stretch required every rep
Enter one recent Bent Over Row result and one recent Lying Dumbbell Pullover result
Use each exercise’s canonical input: Total barbell weight and a whole number from 1 to 12 reps for Bent Over Row and Weight of one dumbbell and a whole number from 1 to 12 reps for Lying Dumbbell Pullover.
Related Tools
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- 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.
- Barbell Reverse Grip Bent Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Seal Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.