Chest Supported Dumbbell Row vs Bent Over Row Strength Standards
Compare your chest-supported dumbbell row and 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict bilateral chest-supported dumbbell row with matched dumbbells moving together through full range and a strict barbell row from full arm extension to the lower ribs or upper abdomen with a stable near-parallel hinged torso. 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.
Chest Supported Dumbbell Row vs Bent Over Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the chest-supported dumbbell row and barbell 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 chest-supported dumbbell row and barbell 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 Chest Supported Dumbbell Row / 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 Chest Supported Dumbbell Row vs Bent-Over Row Standards
How to read the table: The first number is Chest Supported Dumbbell Row; the second is 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 | 67 / 91 lb 30.4 / 41.3 kg | 95 / 119 lb 43.1 / 54 kg | 129 / 160 lb 58.5 / 72.6 kg | 162 / 203 lb 73.5 / 92.1 kg |
| 130 lb 59 kg | 71 / 96 lb 32.2 / 43.5 kg | 100 / 126 lb 45.4 / 57.2 kg | 136 / 169 lb 61.7 / 76.7 kg | 171 / 214 lb 77.6 / 97.1 kg |
| 140 lb 63.5 kg | 74 / 101 lb 33.6 / 45.8 kg | 105 / 132 lb 47.6 / 59.9 kg | 143 / 178 lb 64.9 / 80.7 kg | 179 / 225 lb 81.2 / 102.1 kg |
| 150 lb 68 kg | 78 / 106 lb 35.4 / 48.1 kg | 110 / 138 lb 49.9 / 62.6 kg | 149 / 186 lb 67.6 / 84.4 kg | 188 / 236 lb 85.3 / 107 kg |
| 160 lb 72.6 kg | 81 / 111 lb 36.7 / 50.3 kg | 115 / 144 lb 52.2 / 65.3 kg | 156 / 194 lb 70.8 / 88 kg | 196 / 246 lb 88.9 / 111.6 kg |
| 170 lb 77.1 kg | 84 / 115 lb 38.1 / 52.2 kg | 120 / 150 lb 54.4 / 68 kg | 162 / 202 lb 73.5 / 91.6 kg | 204 / 256 lb 92.5 / 116.1 kg |
| 180 lb 81.6 kg | 88 / 120 lb 39.9 / 54.4 kg | 124 / 156 lb 56.2 / 70.8 kg | 169 / 210 lb 76.7 / 95.3 kg | 212 / 266 lb 96.2 / 120.7 kg |
| 190 lb 86.2 kg | 91 / 124 lb 41.3 / 56.2 kg | 129 / 162 lb 58.5 / 73.5 kg | 175 / 218 lb 79.4 / 98.9 kg | 220 / 276 lb 99.8 / 125.2 kg |
| 200 lb 90.7 kg | 94 / 128 lb 42.6 / 58.1 kg | 133 / 168 lb 60.3 / 76.2 kg | 181 / 226 lb 82.1 / 102.5 kg | 228 / 286 lb 103.4 / 129.7 kg |
| 210 lb 95.3 kg | 97 / 133 lb 44 / 60.3 kg | 138 / 173 lb 62.6 / 78.5 kg | 187 / 233 lb 84.8 / 105.7 kg | 235 / 295 lb 106.6 / 133.8 kg |
| 220 lb 99.8 kg | 100 / 137 lb 45.4 / 62.1 kg | 142 / 179 lb 64.4 / 81.2 kg | 193 / 240 lb 87.5 / 108.9 kg | 243 / 304 lb 110.2 / 137.9 kg |
| 230 lb 104.3 kg | 103 / 141 lb 46.7 / 64 kg | 147 / 184 lb 66.7 / 83.5 kg | 199 / 248 lb 90.3 / 112.5 kg | 250 / 313 lb 113.4 / 142 kg |
| 240 lb 108.9 kg | 106 / 145 lb 48.1 / 65.8 kg | 151 / 189 lb 68.5 / 85.7 kg | 204 / 255 lb 92.5 / 115.7 kg | 257 / 323 lb 116.6 / 146.5 kg |
| 250 lb 113.4 kg | 109 / 149 lb 49.4 / 67.6 kg | 155 / 195 lb 70.3 / 88.5 kg | 210 / 262 lb 95.3 / 118.8 kg | 264 / 331 lb 119.7 / 150.1 kg |
| 260 lb 117.9 kg | 112 / 153 lb 50.8 / 69.4 kg | 159 / 200 lb 72.1 / 90.7 kg | 216 / 269 lb 98 / 122 kg | 271 / 340 lb 122.9 / 154.2 kg |
| 270 lb 122.5 kg | 115 / 157 lb 52.2 / 71.2 kg | 163 / 205 lb 73.9 / 93 kg | 221 / 276 lb 100.2 / 125.2 kg | 278 / 349 lb 126.1 / 158.3 kg |
| 280 lb 127 kg | 118 / 161 lb 53.5 / 73 kg | 167 / 210 lb 75.7 / 95.3 kg | 227 / 282 lb 103 / 127.9 kg | 285 / 357 lb 129.3 / 161.9 kg |
| 290 lb 131.5 kg | 121 / 164 lb 54.9 / 74.4 kg | 171 / 215 lb 77.6 / 97.5 kg | 232 / 289 lb 105.2 / 131.1 kg | 292 / 366 lb 132.4 / 166 kg |
| 300 lb 136.1 kg | 123 / 168 lb 55.8 / 76.2 kg | 175 / 220 lb 79.4 / 99.8 kg | 237 / 296 lb 107.5 / 134.3 kg | 298 / 374 lb 135.2 / 169.6 kg |
Women’s Chest Supported Dumbbell Row vs Bent-Over Row Standards
How to read the table: The first number is Chest Supported Dumbbell Row; the second is 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 | 41 / 63 lb 18.6 / 28.6 kg | 61 / 86 lb 27.7 / 39 kg | 82 / 114 lb 37.2 / 51.7 kg | 103 / 143 lb 46.7 / 64.9 kg |
| 110 lb 49.9 kg | 44 / 67 lb 20 / 30.4 kg | 65 / 92 lb 29.5 / 41.7 kg | 87 / 122 lb 39.5 / 55.3 kg | 110 / 153 lb 49.9 / 69.4 kg |
| 120 lb 54.4 kg | 47 / 72 lb 21.3 / 32.7 kg | 69 / 97 lb 31.3 / 44 kg | 92 / 129 lb 41.7 / 58.5 kg | 116 / 162 lb 52.6 / 73.5 kg |
| 130 lb 59 kg | 49 / 75 lb 22.2 / 34 kg | 73 / 103 lb 33.1 / 46.7 kg | 97 / 136 lb 44 / 61.7 kg | 123 / 171 lb 55.8 / 77.6 kg |
| 140 lb 63.5 kg | 52 / 79 lb 23.6 / 35.8 kg | 76 / 108 lb 34.5 / 49 kg | 102 / 143 lb 46.3 / 64.9 kg | 129 / 180 lb 58.5 / 81.6 kg |
| 150 lb 68 kg | 54 / 83 lb 24.5 / 37.6 kg | 80 / 113 lb 36.3 / 51.3 kg | 107 / 150 lb 48.5 / 68 kg | 135 / 188 lb 61.2 / 85.3 kg |
| 160 lb 72.6 kg | 56 / 87 lb 25.4 / 39.5 kg | 84 / 118 lb 38.1 / 53.5 kg | 112 / 157 lb 50.8 / 71.2 kg | 141 / 196 lb 64 / 88.9 kg |
| 170 lb 77.1 kg | 59 / 90 lb 26.8 / 40.8 kg | 87 / 123 lb 39.5 / 55.8 kg | 116 / 163 lb 52.6 / 73.9 kg | 147 / 204 lb 66.7 / 92.5 kg |
| 180 lb 81.6 kg | 61 / 94 lb 27.7 / 42.6 kg | 90 / 128 lb 40.8 / 58.1 kg | 121 / 169 lb 54.9 / 76.7 kg | 152 / 212 lb 68.9 / 96.2 kg |
| 190 lb 86.2 kg | 63 / 97 lb 28.6 / 44 kg | 94 / 132 lb 42.6 / 59.9 kg | 125 / 176 lb 56.7 / 79.8 kg | 158 / 220 lb 71.7 / 99.8 kg |
| 200 lb 90.7 kg | 65 / 101 lb 29.5 / 45.8 kg | 97 / 137 lb 44 / 62.1 kg | 130 / 182 lb 59 / 82.6 kg | 164 / 228 lb 74.4 / 103.4 kg |
| 210 lb 95.3 kg | 68 / 104 lb 30.8 / 47.2 kg | 100 / 141 lb 45.4 / 64 kg | 134 / 188 lb 60.8 / 85.3 kg | 169 / 235 lb 76.7 / 106.6 kg |
| 220 lb 99.8 kg | 70 / 107 lb 31.8 / 48.5 kg | 103 / 146 lb 46.7 / 66.2 kg | 138 / 194 lb 62.6 / 88 kg | 174 / 243 lb 78.9 / 110.2 kg |
| 230 lb 104.3 kg | 72 / 110 lb 32.7 / 49.9 kg | 106 / 150 lb 48.1 / 68 kg | 142 / 199 lb 64.4 / 90.3 kg | 180 / 250 lb 81.6 / 113.4 kg |
| 240 lb 108.9 kg | 74 / 114 lb 33.6 / 51.7 kg | 109 / 155 lb 49.4 / 70.3 kg | 146 / 205 lb 66.2 / 93 kg | 185 / 257 lb 83.9 / 116.6 kg |
How Your Chest Supported Dumbbell Row vs 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 chest-supported dumbbell row strength level
The standards use the sex-specific strength levels from the individual Chest Supported 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 combined dumbbell load without requiring strength to increase pound for pound.
3. 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.
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 chest-supported dumbbell row | Adjust combined-pair chest-supported dumbbell row targets to exact bodyweight with the two-thirds rule and show targets per dumbbell. |
| Rate the bent-over row | Use total-barbell estimated max and adjust targets 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 Chest Supported Dumbbell Row and 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 bent-over row standard is higher; below zero means the chest-supported 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.
18.6 → 34.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the chest-supported dumbbell row standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the chest-supported dumbbell row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +24 lb +10.9 kg | +24 lb +10.9 kg | +31 lb +14.1 kg | +41 lb +18.6 kg |
| 130 lb 59 kg | +25 lb +11.3 kg | +26 lb +11.8 kg | +33 lb +15 kg | +43 lb +19.5 kg |
| 140 lb 63.5 kg | +27 lb +12.2 kg | +27 lb +12.3 kg | +35 lb +15.8 kg | +46 lb +20.9 kg |
| 150 lb 68 kg | +28 lb +12.7 kg | +28 lb +12.7 kg | +37 lb +16.8 kg | +48 lb +21.7 kg |
| 160 lb 72.6 kg | +30 lb +13.6 kg | +29 lb +13.1 kg | +38 lb +17.2 kg | +50 lb +22.7 kg |
| 170 lb 77.1 kg | +31 lb +14.1 kg | +30 lb +13.6 kg | +40 lb +18.1 kg | +52 lb +23.6 kg |
| 180 lb 81.6 kg | +32 lb +14.5 kg | +32 lb +14.6 kg | +41 lb +18.6 kg | +54 lb +24.5 kg |
| 190 lb 86.2 kg | +33 lb +14.9 kg | +33 lb +15 kg | +43 lb +19.5 kg | +56 lb +25.4 kg |
| 200 lb 90.7 kg | +34 lb +15.5 kg | +35 lb +15.9 kg | +45 lb +20.4 kg | +58 lb +26.3 kg |
| 210 lb 95.3 kg | +36 lb +16.3 kg | +35 lb +15.9 kg | +46 lb +20.9 kg | +60 lb +27.2 kg |
| 220 lb 99.8 kg | +37 lb +16.7 kg | +37 lb +16.8 kg | +47 lb +21.4 kg | +61 lb +27.7 kg |
| 230 lb 104.3 kg | +38 lb +17.3 kg | +37 lb +16.8 kg | +49 lb +22.2 kg | +63 lb +28.6 kg |
| 240 lb 108.9 kg | +39 lb +17.7 kg | +38 lb +17.2 kg | +51 lb +23.2 kg | +66 lb +29.9 kg |
| 250 lb 113.4 kg | +40 lb +18.2 kg | +40 lb +18.2 kg | +52 lb +23.5 kg | +67 lb +30.4 kg |
| 260 lb 117.9 kg | +41 lb +18.6 kg | +41 lb +18.6 kg | +53 lb +24 kg | +69 lb +31.3 kg |
| 270 lb 122.5 kg | +42 lb +19 kg | +42 lb +19.1 kg | +55 lb +25 kg | +71 lb +32.2 kg |
| 280 lb 127 kg | +43 lb +19.5 kg | +43 lb +19.6 kg | +55 lb +24.9 kg | +72 lb +32.6 kg |
| 290 lb 131.5 kg | +43 lb +19.5 kg | +44 lb +19.9 kg | +57 lb +25.9 kg | +74 lb +33.6 kg |
| 300 lb 136.1 kg | +45 lb +20.4 kg | +45 lb +20.4 kg | +59 lb +26.8 kg | +76 lb +34.4 kg |
How Women’s Chest Supported Dumbbell Row and 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.
18.2 → 32.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the chest-supported dumbbell row standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the chest-supported dumbbell row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +22 lb +10 kg | +25 lb +11.3 kg | +32 lb +14.5 kg | +40 lb +18.2 kg |
| 110 lb 49.9 kg | +23 lb +10.4 kg | +27 lb +12.2 kg | +35 lb +15.8 kg | +43 lb +19.5 kg |
| 120 lb 54.4 kg | +25 lb +11.4 kg | +28 lb +12.7 kg | +37 lb +16.8 kg | +46 lb +20.9 kg |
| 130 lb 59 kg | +26 lb +11.8 kg | +30 lb +13.6 kg | +39 lb +17.7 kg | +48 lb +21.8 kg |
| 140 lb 63.5 kg | +27 lb +12.2 kg | +32 lb +14.5 kg | +41 lb +18.6 kg | +51 lb +23.1 kg |
| 150 lb 68 kg | +29 lb +13.1 kg | +33 lb +15 kg | +43 lb +19.5 kg | +53 lb +24.1 kg |
| 160 lb 72.6 kg | +31 lb +14.1 kg | +34 lb +15.4 kg | +45 lb +20.4 kg | +55 lb +24.9 kg |
| 170 lb 77.1 kg | +31 lb +14 kg | +36 lb +16.3 kg | +47 lb +21.3 kg | +57 lb +25.8 kg |
| 180 lb 81.6 kg | +33 lb +14.9 kg | +38 lb +17.3 kg | +48 lb +21.8 kg | +60 lb +27.3 kg |
| 190 lb 86.2 kg | +34 lb +15.4 kg | +38 lb +17.3 kg | +51 lb +23.1 kg | +62 lb +28.1 kg |
| 200 lb 90.7 kg | +36 lb +16.3 kg | +40 lb +18.1 kg | +52 lb +23.6 kg | +64 lb +29 kg |
| 210 lb 95.3 kg | +36 lb +16.4 kg | +41 lb +18.6 kg | +54 lb +24.5 kg | +66 lb +29.9 kg |
| 220 lb 99.8 kg | +37 lb +16.7 kg | +43 lb +19.5 kg | +56 lb +25.4 kg | +69 lb +31.3 kg |
| 230 lb 104.3 kg | +38 lb +17.2 kg | +44 lb +19.9 kg | +57 lb +25.9 kg | +70 lb +31.8 kg |
| 240 lb 108.9 kg | +40 lb +18.1 kg | +46 lb +20.9 kg | +59 lb +26.8 kg | +72 lb +32.7 kg |
Chest Supported Dumbbell Row and Bent Over Row Exercises Used by This Calculator
This calculator uses a strict chest-supported dumbbell row and a strict barbell bent-over row. Use strict canonical Chest Supported Dumbbell Row and Bent Over Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter one dumbbell’s weight and keep the torso supported
Use matched dumbbells and enter the weight of one; the score uses their combined load. Keep the chest and torso supported, move both dumbbells together from near-full arm extension to a repeatable row finish, and lower under control. Do not count torso lift, hip drive, leg kick, pad bounce, twisting, alternating reps, straps, partial range, shrug-only reps, or curl-dominant reps.
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 recent Chest Supported Dumbbell Row result and one recent Bent Over Row result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Chest Supported Dumbbell Row — View the individual Chest Supported Dumbbell Row standards and next strength-level target.
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Chest Supported 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.
- Barbell Bench Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated Cable Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.