Chest Supported Row vs Single Arm Dumbbell Rear Delt Fly Strength Standards
Compare your chest supported row and single arm dumbbell rear delt fly 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: Displayed or total loaded machine resistance for Chest Supported Row and Total external load for Single Arm Dumbbell Rear Delt Fly. Testing: a bilateral chest-supported machine or T-bar row with the torso fully supported, full arm extension, lower-chest or upper-abdomen finish, and controlled return; entered load is the weight of the one dumbbell moved by one arm at a time.. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Chest Supported Row vs Single Arm Dumbbell Rear Delt Fly Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the chest supported row and single arm dumbbell rear delt fly 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 row and single arm dumbbell rear delt fly.
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 Row / Single Arm Dumbbell Rear Delt Fly, 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 Row vs Single Arm Dumbbell Rear Delt Fly Standards
How to read the table: The first number is Chest Supported Row; the second is Single Arm Dumbbell Rear Delt Fly. 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 | 77 / 6 lb 34.9 / 2.7 kg | 104 / 10 lb 47.2 / 4.5 kg | 140 / 15 lb 63.5 / 6.8 kg | 179 / 22 lb 81.2 / 10 kg |
| 130 lb 59 kg | 82 / 6 lb 37.2 / 2.7 kg | 109 / 10 lb 49.4 / 4.5 kg | 148 / 16 lb 67.1 / 7.3 kg | 189 / 23 lb 85.7 / 10.4 kg |
| 140 lb 63.5 kg | 86 / 7 lb 39 / 3.2 kg | 115 / 11 lb 52.2 / 5 kg | 155 / 17 lb 70.3 / 7.7 kg | 198 / 24 lb 89.8 / 10.9 kg |
| 150 lb 68 kg | 90 / 7 lb 40.8 / 3.2 kg | 120 / 11 lb 54.4 / 5 kg | 162 / 18 lb 73.5 / 8.2 kg | 208 / 26 lb 94.3 / 11.8 kg |
| 160 lb 72.6 kg | 94 / 7 lb 42.6 / 3.2 kg | 126 / 12 lb 57.2 / 5.4 kg | 169 / 19 lb 76.7 / 8.6 kg | 217 / 27 lb 98.4 / 12.2 kg |
| 170 lb 77.1 kg | 97 / 7 lb 44 / 3.2 kg | 131 / 12 lb 59.4 / 5.4 kg | 176 / 19 lb 79.8 / 8.6 kg | 226 / 28 lb 102.5 / 12.7 kg |
| 180 lb 81.6 kg | 101 / 8 lb 45.8 / 3.6 kg | 136 / 13 lb 61.7 / 5.9 kg | 183 / 20 lb 83 / 9.1 kg | 234 / 29 lb 106.1 / 13.2 kg |
| 190 lb 86.2 kg | 105 / 8 lb 47.6 / 3.6 kg | 141 / 13 lb 64 / 5.9 kg | 190 / 21 lb 86.2 / 9.5 kg | 243 / 30 lb 110.2 / 13.6 kg |
| 200 lb 90.7 kg | 109 / 8 lb 49.4 / 3.6 kg | 146 / 13 lb 66.2 / 5.9 kg | 197 / 22 lb 89.4 / 10 kg | 251 / 31 lb 113.9 / 14.1 kg |
| 210 lb 95.3 kg | 112 / 9 lb 50.8 / 4.1 kg | 151 / 14 lb 68.5 / 6.4 kg | 203 / 22 lb 92.1 / 10 kg | 260 / 32 lb 117.9 / 14.5 kg |
| 220 lb 99.8 kg | 116 / 9 lb 52.6 / 4.1 kg | 155 / 14 lb 70.3 / 6.4 kg | 210 / 23 lb 95.3 / 10.4 kg | 268 / 33 lb 121.6 / 15 kg |
| 230 lb 104.3 kg | 119 / 9 lb 54 / 4.1 kg | 160 / 15 lb 72.6 / 6.8 kg | 216 / 24 lb 98 / 10.9 kg | 276 / 34 lb 125.2 / 15.4 kg |
| 240 lb 108.9 kg | 123 / 9 lb 55.8 / 4.1 kg | 165 / 15 lb 74.8 / 6.8 kg | 222 / 25 lb 100.7 / 11.3 kg | 284 / 35 lb 128.8 / 15.9 kg |
| 250 lb 113.4 kg | 126 / 10 lb 57.2 / 4.5 kg | 169 / 16 lb 76.7 / 7.3 kg | 228 / 25 lb 103.4 / 11.3 kg | 292 / 36 lb 132.4 / 16.3 kg |
| 260 lb 117.9 kg | 129 / 10 lb 58.5 / 4.5 kg | 174 / 16 lb 78.9 / 7.3 kg | 234 / 26 lb 106.1 / 11.8 kg | 300 / 37 lb 136.1 / 16.8 kg |
| 270 lb 122.5 kg | 133 / 10 lb 60.3 / 4.5 kg | 178 / 16 lb 80.7 / 7.3 kg | 240 / 27 lb 108.9 / 12.2 kg | 307 / 38 lb 139.3 / 17.2 kg |
| 280 lb 127 kg | 136 / 10 lb 61.7 / 4.5 kg | 183 / 17 lb 83 / 7.7 kg | 246 / 27 lb 111.6 / 12.2 kg | 315 / 39 lb 142.9 / 17.7 kg |
| 290 lb 131.5 kg | 139 / 11 lb 63 / 5 kg | 187 / 17 lb 84.8 / 7.7 kg | 252 / 28 lb 114.3 / 12.7 kg | 322 / 40 lb 146.1 / 18.1 kg |
| 300 lb 136.1 kg | 142 / 11 lb 64.4 / 5 kg | 191 / 18 lb 86.6 / 8.2 kg | 258 / 28 lb 117 / 12.7 kg | 329 / 41 lb 149.2 / 18.6 kg |
Women’s Chest Supported Row vs Single Arm Dumbbell Rear Delt Fly Standards
How to read the table: The first number is Chest Supported Row; the second is Single Arm Dumbbell Rear Delt Fly. 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 | 53 / 3 lb 24 / 1.4 kg | 72 / 5 lb 32.7 / 2.3 kg | 98 / 8 lb 44.5 / 3.6 kg | 124 / 13 lb 56.2 / 5.9 kg |
| 110 lb 49.9 kg | 56 / 3 lb 25.4 / 1.4 kg | 77 / 6 lb 34.9 / 2.7 kg | 104 / 9 lb 47.2 / 4.1 kg | 132 / 14 lb 59.9 / 6.4 kg |
| 120 lb 54.4 kg | 59 / 3 lb 26.8 / 1.4 kg | 82 / 6 lb 37.2 / 2.7 kg | 110 / 9 lb 49.9 / 4.1 kg | 140 / 15 lb 63.5 / 6.8 kg |
| 130 lb 59 kg | 63 / 4 lb 28.6 / 1.8 kg | 86 / 6 lb 39 / 2.7 kg | 116 / 10 lb 52.6 / 4.5 kg | 147 / 15 lb 66.7 / 6.8 kg |
| 140 lb 63.5 kg | 66 / 4 lb 29.9 / 1.8 kg | 91 / 7 lb 41.3 / 3.2 kg | 122 / 11 lb 55.3 / 5 kg | 155 / 16 lb 70.3 / 7.3 kg |
| 150 lb 68 kg | 69 / 4 lb 31.3 / 1.8 kg | 95 / 7 lb 43.1 / 3.2 kg | 128 / 11 lb 58.1 / 5 kg | 162 / 17 lb 73.5 / 7.7 kg |
| 160 lb 72.6 kg | 72 / 4 lb 32.7 / 1.8 kg | 99 / 7 lb 44.9 / 3.2 kg | 134 / 11 lb 60.8 / 5 kg | 169 / 18 lb 76.7 / 8.2 kg |
| 170 lb 77.1 kg | 75 / 4 lb 34 / 1.8 kg | 103 / 8 lb 46.7 / 3.6 kg | 139 / 12 lb 63 / 5.4 kg | 176 / 18 lb 79.8 / 8.2 kg |
| 180 lb 81.6 kg | 78 / 5 lb 35.4 / 2.3 kg | 107 / 8 lb 48.5 / 3.6 kg | 145 / 12 lb 65.8 / 5.4 kg | 183 / 19 lb 83 / 8.6 kg |
| 190 lb 86.2 kg | 81 / 5 lb 36.7 / 2.3 kg | 111 / 8 lb 50.3 / 3.6 kg | 150 / 13 lb 68 / 5.9 kg | 190 / 20 lb 86.2 / 9.1 kg |
| 200 lb 90.7 kg | 84 / 5 lb 38.1 / 2.3 kg | 115 / 8 lb 52.2 / 3.6 kg | 155 / 13 lb 70.3 / 5.9 kg | 196 / 21 lb 88.9 / 9.5 kg |
| 210 lb 95.3 kg | 86 / 5 lb 39 / 2.3 kg | 119 / 9 lb 54 / 4.1 kg | 160 / 14 lb 72.6 / 6.4 kg | 203 / 21 lb 92.1 / 9.5 kg |
| 220 lb 99.8 kg | 89 / 5 lb 40.4 / 2.3 kg | 123 / 9 lb 55.8 / 4.1 kg | 165 / 14 lb 74.8 / 6.4 kg | 209 / 22 lb 94.8 / 10 kg |
| 230 lb 104.3 kg | 92 / 5 lb 41.7 / 2.3 kg | 126 / 9 lb 57.2 / 4.1 kg | 170 / 15 lb 77.1 / 6.8 kg | 215 / 23 lb 97.5 / 10.4 kg |
| 240 lb 108.9 kg | 94 / 5 lb 42.6 / 2.3 kg | 130 / 10 lb 59 / 4.5 kg | 175 / 15 lb 79.4 / 6.8 kg | 222 / 23 lb 100.7 / 10.4 kg |
How Your Chest Supported Row vs Single Arm Dumbbell Rear Delt Fly 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 row strength level
The standards use the sex-specific chest supported row 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 machine resistance without requiring strength to increase pound for pound.
3. Find the single arm dumbbell rear delt fly strength level
The standards use the sex-specific thresholds from the individual Single Arm Dumbbell Rear Delt Fly 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 chest supported row | Use machine-resistance estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the single arm dumbbell rear delt fly | 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 Chest Supported Row and Single Arm Dumbbell Rear Delt Fly 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 rear delt fly standard is higher; below zero means the chest supported 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.
71.2 → 130.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the single arm dumbbell rear delt fly standard minus the chest supported row standard. A plus sign means the single arm dumbbell rear delt fly standard is higher. A minus sign means the chest supported row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −71 lb −32.2 kg | −94 lb −42.7 kg | −125 lb −56.7 kg | −157 lb −71.2 kg |
| 130 lb 59 kg | −76 lb −34.5 kg | −99 lb −44.9 kg | −132 lb −59.8 kg | −166 lb −75.3 kg |
| 140 lb 63.5 kg | −79 lb −35.8 kg | −104 lb −47.2 kg | −138 lb −62.6 kg | −174 lb −78.9 kg |
| 150 lb 68 kg | −83 lb −37.6 kg | −109 lb −49.4 kg | −144 lb −65.3 kg | −182 lb −82.5 kg |
| 160 lb 72.6 kg | −87 lb −39.4 kg | −114 lb −51.8 kg | −150 lb −68.1 kg | −190 lb −86.2 kg |
| 170 lb 77.1 kg | −90 lb −40.8 kg | −119 lb −54 kg | −157 lb −71.2 kg | −198 lb −89.8 kg |
| 180 lb 81.6 kg | −93 lb −42.2 kg | −123 lb −55.8 kg | −163 lb −73.9 kg | −205 lb −92.9 kg |
| 190 lb 86.2 kg | −97 lb −44 kg | −128 lb −58.1 kg | −169 lb −76.7 kg | −213 lb −96.6 kg |
| 200 lb 90.7 kg | −101 lb −45.8 kg | −133 lb −60.3 kg | −175 lb −79.4 kg | −220 lb −99.8 kg |
| 210 lb 95.3 kg | −103 lb −46.7 kg | −137 lb −62.1 kg | −181 lb −82.1 kg | −228 lb −103.4 kg |
| 220 lb 99.8 kg | −107 lb −48.5 kg | −141 lb −63.9 kg | −187 lb −84.9 kg | −235 lb −106.6 kg |
| 230 lb 104.3 kg | −110 lb −49.9 kg | −145 lb −65.8 kg | −192 lb −87.1 kg | −242 lb −109.8 kg |
| 240 lb 108.9 kg | −114 lb −51.7 kg | −150 lb −68 kg | −197 lb −89.4 kg | −249 lb −112.9 kg |
| 250 lb 113.4 kg | −116 lb −52.7 kg | −153 lb −69.4 kg | −203 lb −92.1 kg | −256 lb −116.1 kg |
| 260 lb 117.9 kg | −119 lb −54 kg | −158 lb −71.6 kg | −208 lb −94.3 kg | −263 lb −119.3 kg |
| 270 lb 122.5 kg | −123 lb −55.8 kg | −162 lb −73.4 kg | −213 lb −96.7 kg | −269 lb −122.1 kg |
| 280 lb 127 kg | −126 lb −57.2 kg | −166 lb −75.3 kg | −219 lb −99.4 kg | −276 lb −125.2 kg |
| 290 lb 131.5 kg | −128 lb −58 kg | −170 lb −77.1 kg | −224 lb −101.6 kg | −282 lb −128 kg |
| 300 lb 136.1 kg | −131 lb −59.4 kg | −173 lb −78.4 kg | −230 lb −104.3 kg | −288 lb −130.6 kg |
How Women’s Chest Supported Row and Single Arm Dumbbell Rear Delt Fly Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
50.3 → 90.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the single arm dumbbell rear delt fly standard minus the chest supported row standard. A plus sign means the single arm dumbbell rear delt fly standard is higher. A minus sign means the chest supported row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −50 lb −22.6 kg | −67 lb −30.4 kg | −90 lb −40.9 kg | −111 lb −50.3 kg |
| 110 lb 49.9 kg | −53 lb −24 kg | −71 lb −32.2 kg | −95 lb −43.1 kg | −118 lb −53.5 kg |
| 120 lb 54.4 kg | −56 lb −25.4 kg | −76 lb −34.5 kg | −101 lb −45.8 kg | −125 lb −56.7 kg |
| 130 lb 59 kg | −59 lb −26.8 kg | −80 lb −36.3 kg | −106 lb −48.1 kg | −132 lb −59.9 kg |
| 140 lb 63.5 kg | −62 lb −28.1 kg | −84 lb −38.1 kg | −111 lb −50.3 kg | −139 lb −63 kg |
| 150 lb 68 kg | −65 lb −29.5 kg | −88 lb −39.9 kg | −117 lb −53.1 kg | −145 lb −65.8 kg |
| 160 lb 72.6 kg | −68 lb −30.9 kg | −92 lb −41.7 kg | −123 lb −55.8 kg | −151 lb −68.5 kg |
| 170 lb 77.1 kg | −71 lb −32.2 kg | −95 lb −43.1 kg | −127 lb −57.6 kg | −158 lb −71.6 kg |
| 180 lb 81.6 kg | −73 lb −33.1 kg | −99 lb −44.9 kg | −133 lb −60.4 kg | −164 lb −74.4 kg |
| 190 lb 86.2 kg | −76 lb −34.4 kg | −103 lb −46.7 kg | −137 lb −62.1 kg | −170 lb −77.1 kg |
| 200 lb 90.7 kg | −79 lb −35.8 kg | −107 lb −48.6 kg | −142 lb −64.4 kg | −175 lb −79.4 kg |
| 210 lb 95.3 kg | −81 lb −36.7 kg | −110 lb −49.9 kg | −146 lb −66.2 kg | −182 lb −82.6 kg |
| 220 lb 99.8 kg | −84 lb −38.1 kg | −114 lb −51.7 kg | −151 lb −68.4 kg | −187 lb −84.8 kg |
| 230 lb 104.3 kg | −87 lb −39.4 kg | −117 lb −53.1 kg | −155 lb −70.3 kg | −192 lb −87.1 kg |
| 240 lb 108.9 kg | −89 lb −40.3 kg | −120 lb −54.5 kg | −160 lb −72.6 kg | −199 lb −90.3 kg |
Chest Supported Row and Single Arm Dumbbell Rear Delt Fly Exercises Used by This Calculator
This calculator uses a bilateral chest-supported machine row and a strict single arm dumbbell rear delt fly test. Use strict canonical Chest Supported Row and Single Arm Dumbbell Rear Delt Fly tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Keep the chest on the pad through the full row
Enter the displayed or total loaded resistance under the machine’s convention. Keep the chest and torso fully supported, pull from full arm extension to the lower chest or upper abdomen, and return under control. Do not enter per-side load, unsupported, cable, dumbbell, barbell, or single-arm rows, partial reps, bounced reps, or torso-lifted reps.
Use the canonical Single Arm Dumbbell Rear Delt Fly setup and load convention
entered load is the weight of the one dumbbell moved by one arm at a time. total valid reps across both arms combined Move the dumbbell outward and back through shoulder horizontal abduction to a clear rear-delt fly top range, then lower under control to the same bottom position without rowing. A valid finish requires posterior-shoulder control without shrug-only motion, lat-row mechanics, excessive arm bend, trunk heave, or swinging. Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Chest Supported Row result and one recent Single Arm Dumbbell Rear Delt Fly result
Use each exercise’s canonical input: Displayed or total loaded machine resistance for Chest Supported Row and Total external load for Single Arm Dumbbell Rear Delt Fly.
Related Tools
- Chest Supported Row — View the individual Chest Supported Row standards and next strength-level target.
- Single Arm Dumbbell Rear Delt Fly — View the individual Single Arm Dumbbell Rear Delt Fly standards and next strength-level target.
- Machine Reverse Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Lateral Raise — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Lateral Raise — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Front Raise — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.