Dumbbell Bent Over Row vs Romanian Deadlift Strength Standards
Compare your dumbbell bent-over row and Romanian deadlift 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 bilateral dumbbell bent-over row using two matched dumbbells, a stable hip hinge and neutral spine, lower-rib or waist touch, and full arm extension and a controlled Romanian deadlift from standing to a consistent depth and back to full standing. 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.
Dumbbell Bent Over Row vs Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell bent-over row and Romanian deadlift to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your dumbbell bent-over row and Romanian deadlift.
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 Dumbbell Bent-Over Row / Romanian Deadlift, 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 Dumbbell Bent-Over Row vs Romanian Deadlift Standards
How to read the table: The first number is Dumbbell Bent-Over Row; the second is Romanian Deadlift. 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 / 98 lb 34.9 / 44.5 kg | 98 / 126 lb 44.5 / 57.2 kg | 140 / 175 lb 63.5 / 79.4 kg | 175 / 224 lb 79.4 / 101.6 kg |
| 130 lb 59 kg | 82 / 103 lb 37.2 / 46.7 kg | 103 / 133 lb 46.7 / 60.3 kg | 148 / 185 lb 67.1 / 83.9 kg | 185 / 236 lb 83.9 / 107 kg |
| 140 lb 63.5 kg | 86 / 109 lb 39 / 49.4 kg | 109 / 140 lb 49.4 / 63.5 kg | 155 / 194 lb 70.3 / 88 kg | 194 / 248 lb 88 / 112.5 kg |
| 150 lb 68 kg | 90 / 114 lb 40.8 / 51.7 kg | 114 / 146 lb 51.7 / 66.2 kg | 162 / 203 lb 73.5 / 92.1 kg | 203 / 260 lb 92.1 / 117.9 kg |
| 160 lb 72.6 kg | 94 / 119 lb 42.6 / 54 kg | 119 / 152 lb 54 / 68.9 kg | 169 / 212 lb 76.7 / 96.2 kg | 212 / 271 lb 96.2 / 122.9 kg |
| 170 lb 77.1 kg | 97 / 123 lb 44 / 55.8 kg | 123 / 159 lb 55.8 / 72.1 kg | 176 / 221 lb 79.8 / 100.2 kg | 221 / 282 lb 100.2 / 127.9 kg |
| 180 lb 81.6 kg | 101 / 128 lb 45.8 / 58.1 kg | 128 / 165 lb 58.1 / 74.8 kg | 183 / 230 lb 83 / 104.3 kg | 230 / 293 lb 104.3 / 132.9 kg |
| 190 lb 86.2 kg | 105 / 133 lb 47.6 / 60.3 kg | 133 / 171 lb 60.3 / 77.6 kg | 190 / 238 lb 86.2 / 108 kg | 238 / 304 lb 108 / 137.9 kg |
| 200 lb 90.7 kg | 109 / 138 lb 49.4 / 62.6 kg | 138 / 177 lb 62.6 / 80.3 kg | 197 / 246 lb 89.4 / 111.6 kg | 246 / 315 lb 111.6 / 142.9 kg |
| 210 lb 95.3 kg | 112 / 142 lb 50.8 / 64.4 kg | 142 / 183 lb 64.4 / 83 kg | 203 / 254 lb 92.1 / 115.2 kg | 254 / 325 lb 115.2 / 147.4 kg |
| 220 lb 99.8 kg | 116 / 147 lb 52.6 / 66.7 kg | 147 / 189 lb 66.7 / 85.7 kg | 210 / 262 lb 95.3 / 118.8 kg | 262 / 335 lb 118.8 / 152 kg |
| 230 lb 104.3 kg | 119 / 151 lb 54 / 68.5 kg | 151 / 194 lb 68.5 / 88 kg | 216 / 270 lb 98 / 122.5 kg | 270 / 345 lb 122.5 / 156.5 kg |
| 240 lb 108.9 kg | 123 / 155 lb 55.8 / 70.3 kg | 155 / 200 lb 70.3 / 90.7 kg | 222 / 278 lb 100.7 / 126.1 kg | 278 / 355 lb 126.1 / 161 kg |
| 250 lb 113.4 kg | 126 / 160 lb 57.2 / 72.6 kg | 160 / 205 lb 72.6 / 93 kg | 228 / 286 lb 103.4 / 129.7 kg | 286 / 365 lb 129.7 / 165.6 kg |
| 260 lb 117.9 kg | 129 / 164 lb 58.5 / 74.4 kg | 164 / 211 lb 74.4 / 95.7 kg | 234 / 293 lb 106.1 / 132.9 kg | 293 / 375 lb 132.9 / 170.1 kg |
| 270 lb 122.5 kg | 133 / 168 lb 60.3 / 76.2 kg | 168 / 216 lb 76.2 / 98 kg | 240 / 301 lb 108.9 / 136.5 kg | 301 / 384 lb 136.5 / 174.2 kg |
| 280 lb 127 kg | 136 / 172 lb 61.7 / 78 kg | 172 / 221 lb 78 / 100.2 kg | 246 / 308 lb 111.6 / 139.7 kg | 308 / 394 lb 139.7 / 178.7 kg |
| 290 lb 131.5 kg | 139 / 176 lb 63 / 79.8 kg | 176 / 227 lb 79.8 / 103 kg | 252 / 316 lb 114.3 / 143.3 kg | 316 / 403 lb 143.3 / 182.8 kg |
| 300 lb 136.1 kg | 142 / 180 lb 64.4 / 81.6 kg | 180 / 232 lb 81.6 / 105.2 kg | 258 / 323 lb 117 / 146.5 kg | 323 / 412 lb 146.5 / 186.9 kg |
Women’s Dumbbell Bent-Over Row vs Romanian Deadlift Standards
How to read the table: The first number is Dumbbell Bent-Over Row; the second is Romanian Deadlift. 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 | 52 / 57 lb 23.6 / 25.9 kg | 75 / 75 lb 34 / 34 kg | 98 / 103 lb 44.5 / 46.7 kg | 121 / 137 lb 54.9 / 62.1 kg |
| 110 lb 49.9 kg | 55 / 61 lb 24.9 / 27.7 kg | 80 / 80 lb 36.3 / 36.3 kg | 104 / 110 lb 47.2 / 49.9 kg | 128 / 146 lb 58.1 / 66.2 kg |
| 120 lb 54.4 kg | 59 / 65 lb 26.8 / 29.5 kg | 84 / 84 lb 38.1 / 38.1 kg | 110 / 116 lb 49.9 / 52.6 kg | 136 / 155 lb 61.7 / 70.3 kg |
| 130 lb 59 kg | 62 / 68 lb 28.1 / 30.8 kg | 89 / 89 lb 40.4 / 40.4 kg | 116 / 123 lb 52.6 / 55.8 kg | 144 / 164 lb 65.3 / 74.4 kg |
| 140 lb 63.5 kg | 65 / 72 lb 29.5 / 32.7 kg | 94 / 94 lb 42.6 / 42.6 kg | 122 / 129 lb 55.3 / 58.5 kg | 151 / 172 lb 68.5 / 78 kg |
| 150 lb 68 kg | 68 / 75 lb 30.8 / 34 kg | 98 / 98 lb 44.5 / 44.5 kg | 128 / 135 lb 58.1 / 61.2 kg | 158 / 180 lb 71.7 / 81.6 kg |
| 160 lb 72.6 kg | 71 / 78 lb 32.2 / 35.4 kg | 102 / 102 lb 46.3 / 46.3 kg | 134 / 141 lb 60.8 / 64 kg | 165 / 188 lb 74.8 / 85.3 kg |
| 170 lb 77.1 kg | 74 / 82 lb 33.6 / 37.2 kg | 107 / 107 lb 48.5 / 48.5 kg | 139 / 147 lb 63 / 66.7 kg | 172 / 196 lb 78 / 88.9 kg |
| 180 lb 81.6 kg | 77 / 85 lb 34.9 / 38.6 kg | 111 / 111 lb 50.3 / 50.3 kg | 145 / 152 lb 65.8 / 68.9 kg | 178 / 203 lb 80.7 / 92.1 kg |
| 190 lb 86.2 kg | 80 / 88 lb 36.3 / 39.9 kg | 115 / 115 lb 52.2 / 52.2 kg | 150 / 158 lb 68 / 71.7 kg | 185 / 211 lb 83.9 / 95.7 kg |
| 200 lb 90.7 kg | 82 / 91 lb 37.2 / 41.3 kg | 119 / 119 lb 54 / 54 kg | 155 / 164 lb 70.3 / 74.4 kg | 191 / 218 lb 86.6 / 98.9 kg |
| 210 lb 95.3 kg | 85 / 94 lb 38.6 / 42.6 kg | 123 / 123 lb 55.8 / 55.8 kg | 160 / 169 lb 72.6 / 76.7 kg | 198 / 225 lb 89.8 / 102.1 kg |
| 220 lb 99.8 kg | 88 / 97 lb 39.9 / 44 kg | 127 / 127 lb 57.6 / 57.6 kg | 165 / 174 lb 74.8 / 78.9 kg | 204 / 232 lb 92.5 / 105.2 kg |
| 230 lb 104.3 kg | 90 / 100 lb 40.8 / 45.4 kg | 130 / 130 lb 59 / 59 kg | 170 / 180 lb 77.1 / 81.6 kg | 210 / 239 lb 95.3 / 108.4 kg |
| 240 lb 108.9 kg | 93 / 103 lb 42.2 / 46.7 kg | 134 / 134 lb 60.8 / 60.8 kg | 175 / 185 lb 79.4 / 83.9 kg | 216 / 246 lb 98 / 111.6 kg |
How Your Dumbbell Bent Over Row vs Romanian Deadlift 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 dumbbell bent-over row strength level
The standards use the sex-specific bilateral dumbbell bent-over 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 calculator first treats the set as two matched dumbbells, while the target rises more slowly than bodyweight.
3. Find the Romanian deadlift strength level
The Romanian deadlift standards use the sex-specific standards from the individual Romanian deadlift 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 lift more total weight 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 dumbbell bent-over row | Use two-dumbbell load and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the Romanian deadlift | Adjust Romanian deadlift targets to exact bodyweight 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 Dumbbell Bent Over Row and Romanian Deadlift 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 Romanian deadlift standard is higher; below zero means the dumbbell 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.
22.2 → 40.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the dumbbell bent-over row standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the dumbbell bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +21 lb +9.6 kg | +28 lb +12.7 kg | +35 lb +15.9 kg | +49 lb +22.2 kg |
| 130 lb 59 kg | +21 lb +9.5 kg | +30 lb +13.6 kg | +37 lb +16.8 kg | +51 lb +23.1 kg |
| 140 lb 63.5 kg | +23 lb +10.4 kg | +31 lb +14.1 kg | +39 lb +17.7 kg | +54 lb +24.5 kg |
| 150 lb 68 kg | +24 lb +10.9 kg | +32 lb +14.5 kg | +41 lb +18.6 kg | +57 lb +25.8 kg |
| 160 lb 72.6 kg | +25 lb +11.4 kg | +33 lb +14.9 kg | +43 lb +19.5 kg | +59 lb +26.7 kg |
| 170 lb 77.1 kg | +26 lb +11.8 kg | +36 lb +16.3 kg | +45 lb +20.4 kg | +61 lb +27.7 kg |
| 180 lb 81.6 kg | +27 lb +12.3 kg | +37 lb +16.7 kg | +47 lb +21.3 kg | +63 lb +28.6 kg |
| 190 lb 86.2 kg | +28 lb +12.7 kg | +38 lb +17.3 kg | +48 lb +21.8 kg | +66 lb +29.9 kg |
| 200 lb 90.7 kg | +29 lb +13.2 kg | +39 lb +17.7 kg | +49 lb +22.2 kg | +69 lb +31.3 kg |
| 210 lb 95.3 kg | +30 lb +13.6 kg | +41 lb +18.6 kg | +51 lb +23.1 kg | +71 lb +32.2 kg |
| 220 lb 99.8 kg | +31 lb +14.1 kg | +42 lb +19 kg | +52 lb +23.5 kg | +73 lb +33.2 kg |
| 230 lb 104.3 kg | +32 lb +14.5 kg | +43 lb +19.5 kg | +54 lb +24.5 kg | +75 lb +34 kg |
| 240 lb 108.9 kg | +32 lb +14.5 kg | +45 lb +20.4 kg | +56 lb +25.4 kg | +77 lb +34.9 kg |
| 250 lb 113.4 kg | +34 lb +15.4 kg | +45 lb +20.4 kg | +58 lb +26.3 kg | +79 lb +35.9 kg |
| 260 lb 117.9 kg | +35 lb +15.9 kg | +47 lb +21.3 kg | +59 lb +26.8 kg | +82 lb +37.2 kg |
| 270 lb 122.5 kg | +35 lb +15.9 kg | +48 lb +21.8 kg | +61 lb +27.6 kg | +83 lb +37.7 kg |
| 280 lb 127 kg | +36 lb +16.3 kg | +49 lb +22.2 kg | +62 lb +28.1 kg | +86 lb +39 kg |
| 290 lb 131.5 kg | +37 lb +16.8 kg | +51 lb +23.2 kg | +64 lb +29 kg | +87 lb +39.5 kg |
| 300 lb 136.1 kg | +38 lb +17.2 kg | +52 lb +23.6 kg | +65 lb +29.5 kg | +89 lb +40.4 kg |
How Women’s Dumbbell Bent Over Row and Romanian Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Advanced, and Elite at every displayed bodyweight.
7.2 → 13.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the dumbbell bent-over row standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the dumbbell bent-over row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +5 lb +2.3 kg | 0 lb 0 kg | +5 lb +2.2 kg | +16 lb +7.2 kg |
| 110 lb 49.9 kg | +6 lb +2.8 kg | 0 lb 0 kg | +6 lb +2.7 kg | +18 lb +8.1 kg |
| 120 lb 54.4 kg | +6 lb +2.7 kg | 0 lb 0 kg | +6 lb +2.7 kg | +19 lb +8.6 kg |
| 130 lb 59 kg | +6 lb +2.7 kg | 0 lb 0 kg | +7 lb +3.2 kg | +20 lb +9.1 kg |
| 140 lb 63.5 kg | +7 lb +3.2 kg | 0 lb 0 kg | +7 lb +3.2 kg | +21 lb +9.5 kg |
| 150 lb 68 kg | +7 lb +3.2 kg | 0 lb 0 kg | +7 lb +3.1 kg | +22 lb +9.9 kg |
| 160 lb 72.6 kg | +7 lb +3.2 kg | 0 lb 0 kg | +7 lb +3.2 kg | +23 lb +10.5 kg |
| 170 lb 77.1 kg | +8 lb +3.6 kg | 0 lb 0 kg | +8 lb +3.7 kg | +24 lb +10.9 kg |
| 180 lb 81.6 kg | +8 lb +3.7 kg | 0 lb 0 kg | +7 lb +3.1 kg | +25 lb +11.4 kg |
| 190 lb 86.2 kg | +8 lb +3.6 kg | 0 lb 0 kg | +8 lb +3.7 kg | +26 lb +11.8 kg |
| 200 lb 90.7 kg | +9 lb +4.1 kg | 0 lb 0 kg | +9 lb +4.1 kg | +27 lb +12.3 kg |
| 210 lb 95.3 kg | +9 lb +4 kg | 0 lb 0 kg | +9 lb +4.1 kg | +27 lb +12.3 kg |
| 220 lb 99.8 kg | +9 lb +4.1 kg | 0 lb 0 kg | +9 lb +4.1 kg | +28 lb +12.7 kg |
| 230 lb 104.3 kg | +10 lb +4.6 kg | 0 lb 0 kg | +10 lb +4.5 kg | +29 lb +13.1 kg |
| 240 lb 108.9 kg | +10 lb +4.5 kg | 0 lb 0 kg | +10 lb +4.5 kg | +30 lb +13.6 kg |
Dumbbell Bent Over Row and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a bilateral dumbbell bent-over row and a barbell Romanian deadlift. Use strict canonical Dumbbell Bent Over Row and Romanian Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use two matched dumbbells from a stable hip hinge
Enter the weight of one dumbbell. Hold two matched dumbbells, keep a stable bent-over hinge and neutral spine, row both weights simultaneously toward the lower ribs or waist, and return to full arm extension. Do not enter combined pair weight, a single-arm row, barbell row, chest-supported row, machine row, partial rep, or torso-heaved rep.
Use a standing-start barbell Romanian deadlift
Begin each set standing with the bar. Keep a small, consistent knee bend, push the hips back, and lower the bar close to the legs until you reach a repeatable hamstring-limited depth. Return to full standing. Do not enter a conventional deadlift, stiff-leg deadlift, partial pull, machine variation, or another hinge exercise.
Enter one recent Dumbbell Bent Over Row result and one recent Romanian Deadlift result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Dumbbell Bent-Over Row — View the individual Dumbbell Bent-Over Row standards and next strength-level target.
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Barbell Stiff-Leg Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Good Morning — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Trap Bar Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Kickstand Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.