Bent Over Row vs Single Arm Dumbbell Curl Strength Standards
Compare your bent-over row and single arm dumbbell curl 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 Total external load for Single Arm Dumbbell Curl. Use a strict barbell row from full arm extension to the lower ribs or upper abdomen with a stable near-parallel hinged torso and entered load is the weight of the one dumbbell curled by 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 Single Arm Dumbbell Curl Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell bent-over row and single arm dumbbell curl 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 single arm dumbbell curl.
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 / Single Arm Dumbbell Curl, 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 Single Arm Dumbbell Curl Standards
How to read the table: The first number is Bent-Over Row; the second is Single Arm Dumbbell Curl. 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 / 14 lb 41.3 / 6.4 kg | 119 / 22 lb 54 / 10 kg | 160 / 34 lb 72.6 / 15.4 kg | 203 / 48 lb 92.1 / 21.8 kg |
| 130 lb 59 kg | 96 / 15 lb 43.5 / 6.8 kg | 126 / 23 lb 57.2 / 10.4 kg | 169 / 36 lb 76.7 / 16.3 kg | 214 / 50 lb 97.1 / 22.7 kg |
| 140 lb 63.5 kg | 101 / 16 lb 45.8 / 7.3 kg | 132 / 24 lb 59.9 / 10.9 kg | 178 / 38 lb 80.7 / 17.2 kg | 225 / 53 lb 102.1 / 24 kg |
| 150 lb 68 kg | 106 / 16 lb 48.1 / 7.3 kg | 138 / 26 lb 62.6 / 11.8 kg | 186 / 39 lb 84.4 / 17.7 kg | 236 / 56 lb 107 / 25.4 kg |
| 160 lb 72.6 kg | 111 / 17 lb 50.3 / 7.7 kg | 144 / 27 lb 65.3 / 12.2 kg | 194 / 41 lb 88 / 18.6 kg | 246 / 58 lb 111.6 / 26.3 kg |
| 170 lb 77.1 kg | 115 / 18 lb 52.2 / 8.2 kg | 150 / 28 lb 68 / 12.7 kg | 202 / 43 lb 91.6 / 19.5 kg | 256 / 60 lb 116.1 / 27.2 kg |
| 180 lb 81.6 kg | 120 / 18 lb 54.4 / 8.2 kg | 156 / 29 lb 70.8 / 13.2 kg | 210 / 44 lb 95.3 / 20 kg | 266 / 63 lb 120.7 / 28.6 kg |
| 190 lb 86.2 kg | 124 / 19 lb 56.2 / 8.6 kg | 162 / 30 lb 73.5 / 13.6 kg | 218 / 46 lb 98.9 / 20.9 kg | 276 / 65 lb 125.2 / 29.5 kg |
| 200 lb 90.7 kg | 128 / 20 lb 58.1 / 9.1 kg | 168 / 31 lb 76.2 / 14.1 kg | 226 / 48 lb 102.5 / 21.8 kg | 286 / 67 lb 129.7 / 30.4 kg |
| 210 lb 95.3 kg | 133 / 20 lb 60.3 / 9.1 kg | 173 / 32 lb 78.5 / 14.5 kg | 233 / 49 lb 105.7 / 22.2 kg | 295 / 69 lb 133.8 / 31.3 kg |
| 220 lb 99.8 kg | 137 / 21 lb 62.1 / 9.5 kg | 179 / 33 lb 81.2 / 15 kg | 240 / 51 lb 108.9 / 23.1 kg | 304 / 72 lb 137.9 / 32.7 kg |
| 230 lb 104.3 kg | 141 / 22 lb 64 / 10 kg | 184 / 34 lb 83.5 / 15.4 kg | 248 / 52 lb 112.5 / 23.6 kg | 313 / 74 lb 142 / 33.6 kg |
| 240 lb 108.9 kg | 145 / 22 lb 65.8 / 10 kg | 189 / 35 lb 85.7 / 15.9 kg | 255 / 54 lb 115.7 / 24.5 kg | 323 / 76 lb 146.5 / 34.5 kg |
| 250 lb 113.4 kg | 149 / 23 lb 67.6 / 10.4 kg | 195 / 36 lb 88.5 / 16.3 kg | 262 / 55 lb 118.8 / 24.9 kg | 331 / 78 lb 150.1 / 35.4 kg |
| 260 lb 117.9 kg | 153 / 23 lb 69.4 / 10.4 kg | 200 / 37 lb 90.7 / 16.8 kg | 269 / 57 lb 122 / 25.9 kg | 340 / 80 lb 154.2 / 36.3 kg |
| 270 lb 122.5 kg | 157 / 24 lb 71.2 / 10.9 kg | 205 / 38 lb 93 / 17.2 kg | 276 / 58 lb 125.2 / 26.3 kg | 349 / 82 lb 158.3 / 37.2 kg |
| 280 lb 127 kg | 161 / 25 lb 73 / 11.3 kg | 210 / 39 lb 95.3 / 17.7 kg | 282 / 60 lb 127.9 / 27.2 kg | 357 / 84 lb 161.9 / 38.1 kg |
| 290 lb 131.5 kg | 164 / 25 lb 74.4 / 11.3 kg | 215 / 40 lb 97.5 / 18.1 kg | 289 / 61 lb 131.1 / 27.7 kg | 366 / 86 lb 166 / 39 kg |
| 300 lb 136.1 kg | 168 / 26 lb 76.2 / 11.8 kg | 220 / 41 lb 99.8 / 18.6 kg | 296 / 62 lb 134.3 / 28.1 kg | 374 / 88 lb 169.6 / 39.9 kg |
Women’s Bent-Over Row vs Single Arm Dumbbell Curl Standards
How to read the table: The first number is Bent-Over Row; the second is Single Arm Dumbbell Curl. 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 / 7 lb 28.6 / 3.2 kg | 86 / 11 lb 39 / 5 kg | 114 / 18 lb 51.7 / 8.2 kg | 143 / 27 lb 64.9 / 12.2 kg |
| 110 lb 49.9 kg | 67 / 7 lb 30.4 / 3.2 kg | 92 / 12 lb 41.7 / 5.4 kg | 122 / 20 lb 55.3 / 9.1 kg | 153 / 28 lb 69.4 / 12.7 kg |
| 120 lb 54.4 kg | 72 / 8 lb 32.7 / 3.6 kg | 97 / 13 lb 44 / 5.9 kg | 129 / 21 lb 58.5 / 9.5 kg | 162 / 30 lb 73.5 / 13.6 kg |
| 130 lb 59 kg | 75 / 8 lb 34 / 3.6 kg | 103 / 14 lb 46.7 / 6.4 kg | 136 / 22 lb 61.7 / 10 kg | 171 / 32 lb 77.6 / 14.5 kg |
| 140 lb 63.5 kg | 79 / 9 lb 35.8 / 4.1 kg | 108 / 14 lb 49 / 6.4 kg | 143 / 23 lb 64.9 / 10.4 kg | 180 / 33 lb 81.6 / 15 kg |
| 150 lb 68 kg | 83 / 9 lb 37.6 / 4.1 kg | 113 / 15 lb 51.3 / 6.8 kg | 150 / 24 lb 68 / 10.9 kg | 188 / 35 lb 85.3 / 15.9 kg |
| 160 lb 72.6 kg | 87 / 9 lb 39.5 / 4.1 kg | 118 / 16 lb 53.5 / 7.3 kg | 157 / 25 lb 71.2 / 11.3 kg | 196 / 37 lb 88.9 / 16.8 kg |
| 170 lb 77.1 kg | 90 / 10 lb 40.8 / 4.5 kg | 123 / 16 lb 55.8 / 7.3 kg | 163 / 26 lb 73.9 / 11.8 kg | 204 / 38 lb 92.5 / 17.2 kg |
| 180 lb 81.6 kg | 94 / 10 lb 42.6 / 4.5 kg | 128 / 17 lb 58.1 / 7.7 kg | 169 / 27 lb 76.7 / 12.2 kg | 212 / 40 lb 96.2 / 18.1 kg |
| 190 lb 86.2 kg | 97 / 11 lb 44 / 5 kg | 132 / 18 lb 59.9 / 8.2 kg | 176 / 28 lb 79.8 / 12.7 kg | 220 / 41 lb 99.8 / 18.6 kg |
| 200 lb 90.7 kg | 101 / 11 lb 45.8 / 5 kg | 137 / 18 lb 62.1 / 8.2 kg | 182 / 29 lb 82.6 / 13.2 kg | 228 / 42 lb 103.4 / 19.1 kg |
| 210 lb 95.3 kg | 104 / 11 lb 47.2 / 5 kg | 141 / 19 lb 64 / 8.6 kg | 188 / 30 lb 85.3 / 13.6 kg | 235 / 44 lb 106.6 / 20 kg |
| 220 lb 99.8 kg | 107 / 12 lb 48.5 / 5.4 kg | 146 / 19 lb 66.2 / 8.6 kg | 194 / 31 lb 88 / 14.1 kg | 243 / 45 lb 110.2 / 20.4 kg |
| 230 lb 104.3 kg | 110 / 12 lb 49.9 / 5.4 kg | 150 / 20 lb 68 / 9.1 kg | 199 / 32 lb 90.3 / 14.5 kg | 250 / 47 lb 113.4 / 21.3 kg |
| 240 lb 108.9 kg | 114 / 12 lb 51.7 / 5.4 kg | 155 / 21 lb 70.3 / 9.5 kg | 205 / 33 lb 93 / 15 kg | 257 / 48 lb 116.6 / 21.8 kg |
How Your Bent Over Row vs Single Arm Dumbbell Curl 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 single arm dumbbell curl strength level
The standards use the sex-specific thresholds from the individual Single Arm Dumbbell Curl 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 single arm dumbbell curl | 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 Single Arm Dumbbell Curl 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 single arm dumbbell curl 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.
70.3 → 129.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the single arm dumbbell curl standard minus the barbell bent-over row standard. A plus sign means the single arm dumbbell curl 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 | −77 lb −34.9 kg | −97 lb −44 kg | −126 lb −57.2 kg | −155 lb −70.3 kg |
| 130 lb 59 kg | −81 lb −36.7 kg | −103 lb −46.8 kg | −133 lb −60.4 kg | −164 lb −74.4 kg |
| 140 lb 63.5 kg | −85 lb −38.5 kg | −108 lb −49 kg | −140 lb −63.5 kg | −172 lb −78.1 kg |
| 150 lb 68 kg | −90 lb −40.8 kg | −112 lb −50.8 kg | −147 lb −66.7 kg | −180 lb −81.6 kg |
| 160 lb 72.6 kg | −94 lb −42.6 kg | −117 lb −53.1 kg | −153 lb −69.4 kg | −188 lb −85.3 kg |
| 170 lb 77.1 kg | −97 lb −44 kg | −122 lb −55.3 kg | −159 lb −72.1 kg | −196 lb −88.9 kg |
| 180 lb 81.6 kg | −102 lb −46.2 kg | −127 lb −57.6 kg | −166 lb −75.3 kg | −203 lb −92.1 kg |
| 190 lb 86.2 kg | −105 lb −47.6 kg | −132 lb −59.9 kg | −172 lb −78 kg | −211 lb −95.7 kg |
| 200 lb 90.7 kg | −108 lb −49 kg | −137 lb −62.1 kg | −178 lb −80.7 kg | −219 lb −99.3 kg |
| 210 lb 95.3 kg | −113 lb −51.2 kg | −141 lb −64 kg | −184 lb −83.5 kg | −226 lb −102.5 kg |
| 220 lb 99.8 kg | −116 lb −52.6 kg | −146 lb −66.2 kg | −189 lb −85.8 kg | −232 lb −105.2 kg |
| 230 lb 104.3 kg | −119 lb −54 kg | −150 lb −68.1 kg | −196 lb −88.9 kg | −239 lb −108.4 kg |
| 240 lb 108.9 kg | −123 lb −55.8 kg | −154 lb −69.8 kg | −201 lb −91.2 kg | −247 lb −112 kg |
| 250 lb 113.4 kg | −126 lb −57.2 kg | −159 lb −72.2 kg | −207 lb −93.9 kg | −253 lb −114.7 kg |
| 260 lb 117.9 kg | −130 lb −59 kg | −163 lb −73.9 kg | −212 lb −96.1 kg | −260 lb −117.9 kg |
| 270 lb 122.5 kg | −133 lb −60.3 kg | −167 lb −75.8 kg | −218 lb −98.9 kg | −267 lb −121.1 kg |
| 280 lb 127 kg | −136 lb −61.7 kg | −171 lb −77.6 kg | −222 lb −100.7 kg | −273 lb −123.8 kg |
| 290 lb 131.5 kg | −139 lb −63.1 kg | −175 lb −79.4 kg | −228 lb −103.4 kg | −280 lb −127 kg |
| 300 lb 136.1 kg | −142 lb −64.4 kg | −179 lb −81.2 kg | −234 lb −106.2 kg | −286 lb −129.7 kg |
How Women’s Bent Over Row and Single Arm Dumbbell Curl Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
52.7 → 94.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the single arm dumbbell curl standard minus the barbell bent-over row standard. A plus sign means the single arm dumbbell curl 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 | −56 lb −25.4 kg | −75 lb −34 kg | −96 lb −43.5 kg | −116 lb −52.7 kg |
| 110 lb 49.9 kg | −60 lb −27.2 kg | −80 lb −36.3 kg | −102 lb −46.2 kg | −125 lb −56.7 kg |
| 120 lb 54.4 kg | −64 lb −29.1 kg | −84 lb −38.1 kg | −108 lb −49 kg | −132 lb −59.9 kg |
| 130 lb 59 kg | −67 lb −30.4 kg | −89 lb −40.3 kg | −114 lb −51.7 kg | −139 lb −63.1 kg |
| 140 lb 63.5 kg | −70 lb −31.7 kg | −94 lb −42.6 kg | −120 lb −54.5 kg | −147 lb −66.6 kg |
| 150 lb 68 kg | −74 lb −33.5 kg | −98 lb −44.5 kg | −126 lb −57.1 kg | −153 lb −69.4 kg |
| 160 lb 72.6 kg | −78 lb −35.4 kg | −102 lb −46.2 kg | −132 lb −59.9 kg | −159 lb −72.1 kg |
| 170 lb 77.1 kg | −80 lb −36.3 kg | −107 lb −48.5 kg | −137 lb −62.1 kg | −166 lb −75.3 kg |
| 180 lb 81.6 kg | −84 lb −38.1 kg | −111 lb −50.4 kg | −142 lb −64.5 kg | −172 lb −78.1 kg |
| 190 lb 86.2 kg | −86 lb −39 kg | −114 lb −51.7 kg | −148 lb −67.1 kg | −179 lb −81.2 kg |
| 200 lb 90.7 kg | −90 lb −40.8 kg | −119 lb −53.9 kg | −153 lb −69.4 kg | −186 lb −84.3 kg |
| 210 lb 95.3 kg | −93 lb −42.2 kg | −122 lb −55.4 kg | −158 lb −71.7 kg | −191 lb −86.6 kg |
| 220 lb 99.8 kg | −95 lb −43.1 kg | −127 lb −57.6 kg | −163 lb −73.9 kg | −198 lb −89.8 kg |
| 230 lb 104.3 kg | −98 lb −44.5 kg | −130 lb −58.9 kg | −167 lb −75.8 kg | −203 lb −92.1 kg |
| 240 lb 108.9 kg | −102 lb −46.3 kg | −134 lb −60.8 kg | −172 lb −78 kg | −209 lb −94.8 kg |
Bent Over Row and Single Arm Dumbbell Curl Exercises Used by This Calculator
This calculator uses a strict barbell bent-over row and a strict single arm dumbbell curl test. Use strict canonical Bent Over Row and Single Arm Dumbbell Curl 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 Single Arm Dumbbell Curl setup and load convention
entered load is the weight of the one dumbbell curled by one arm at a time. total valid reps across both arms combined Curl the dumbbell through arm bend to a clear top curl position, then lower under control to the same bottom range without shoulder swing or trunk lean. A valid finish requires clear arm bend with the upper arm stable, wrist controlled, and no shoulder heave, hip drive, or body English. 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 Single Arm Dumbbell Curl result
Use each exercise’s canonical input: Total barbell weight for Bent Over Row and Total external load for Single Arm Dumbbell Curl.
Related Tools
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Single Arm Dumbbell Curl — View the individual Single Arm Dumbbell Curl standards and next strength-level target.
- Dumbbell Hammer Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- EZ Bar Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Biceps Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Farmer’s Walk — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.