Dumbbell Bent Over Row vs Single Arm Dumbbell Curl Strength Standards
Compare your dumbbell bent-over row and single arm dumbbell curl 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: Weight per dumbbell for Dumbbell Bent Over Row and Total external load for Single Arm Dumbbell Curl. Testing: 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; entered load is the weight of the one dumbbell curled by one arm at a time.. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Dumbbell 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 dumbbell 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 dumbbell 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 Dumbbell 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 Dumbbell Bent-Over Row vs Single Arm Dumbbell Curl Standards
How to read the table: The first number is Dumbbell 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 | 77 / 14 lb 34.9 / 6.4 kg | 98 / 22 lb 44.5 / 10 kg | 140 / 34 lb 63.5 / 15.4 kg | 175 / 48 lb 79.4 / 21.8 kg |
| 130 lb 59 kg | 82 / 15 lb 37.2 / 6.8 kg | 103 / 23 lb 46.7 / 10.4 kg | 148 / 36 lb 67.1 / 16.3 kg | 185 / 50 lb 83.9 / 22.7 kg |
| 140 lb 63.5 kg | 86 / 16 lb 39 / 7.3 kg | 109 / 24 lb 49.4 / 10.9 kg | 155 / 38 lb 70.3 / 17.2 kg | 194 / 53 lb 88 / 24 kg |
| 150 lb 68 kg | 90 / 16 lb 40.8 / 7.3 kg | 114 / 26 lb 51.7 / 11.8 kg | 162 / 39 lb 73.5 / 17.7 kg | 203 / 56 lb 92.1 / 25.4 kg |
| 160 lb 72.6 kg | 94 / 17 lb 42.6 / 7.7 kg | 119 / 27 lb 54 / 12.2 kg | 169 / 41 lb 76.7 / 18.6 kg | 212 / 58 lb 96.2 / 26.3 kg |
| 170 lb 77.1 kg | 97 / 18 lb 44 / 8.2 kg | 123 / 28 lb 55.8 / 12.7 kg | 176 / 43 lb 79.8 / 19.5 kg | 221 / 60 lb 100.2 / 27.2 kg |
| 180 lb 81.6 kg | 101 / 18 lb 45.8 / 8.2 kg | 128 / 29 lb 58.1 / 13.2 kg | 183 / 44 lb 83 / 20 kg | 230 / 63 lb 104.3 / 28.6 kg |
| 190 lb 86.2 kg | 105 / 19 lb 47.6 / 8.6 kg | 133 / 30 lb 60.3 / 13.6 kg | 190 / 46 lb 86.2 / 20.9 kg | 238 / 65 lb 108 / 29.5 kg |
| 200 lb 90.7 kg | 109 / 20 lb 49.4 / 9.1 kg | 138 / 31 lb 62.6 / 14.1 kg | 197 / 48 lb 89.4 / 21.8 kg | 246 / 67 lb 111.6 / 30.4 kg |
| 210 lb 95.3 kg | 112 / 20 lb 50.8 / 9.1 kg | 142 / 32 lb 64.4 / 14.5 kg | 203 / 49 lb 92.1 / 22.2 kg | 254 / 69 lb 115.2 / 31.3 kg |
| 220 lb 99.8 kg | 116 / 21 lb 52.6 / 9.5 kg | 147 / 33 lb 66.7 / 15 kg | 210 / 51 lb 95.3 / 23.1 kg | 262 / 72 lb 118.8 / 32.7 kg |
| 230 lb 104.3 kg | 119 / 22 lb 54 / 10 kg | 151 / 34 lb 68.5 / 15.4 kg | 216 / 52 lb 98 / 23.6 kg | 270 / 74 lb 122.5 / 33.6 kg |
| 240 lb 108.9 kg | 123 / 22 lb 55.8 / 10 kg | 155 / 35 lb 70.3 / 15.9 kg | 222 / 54 lb 100.7 / 24.5 kg | 278 / 76 lb 126.1 / 34.5 kg |
| 250 lb 113.4 kg | 126 / 23 lb 57.2 / 10.4 kg | 160 / 36 lb 72.6 / 16.3 kg | 228 / 55 lb 103.4 / 24.9 kg | 286 / 78 lb 129.7 / 35.4 kg |
| 260 lb 117.9 kg | 129 / 23 lb 58.5 / 10.4 kg | 164 / 37 lb 74.4 / 16.8 kg | 234 / 57 lb 106.1 / 25.9 kg | 293 / 80 lb 132.9 / 36.3 kg |
| 270 lb 122.5 kg | 133 / 24 lb 60.3 / 10.9 kg | 168 / 38 lb 76.2 / 17.2 kg | 240 / 58 lb 108.9 / 26.3 kg | 301 / 82 lb 136.5 / 37.2 kg |
| 280 lb 127 kg | 136 / 25 lb 61.7 / 11.3 kg | 172 / 39 lb 78 / 17.7 kg | 246 / 60 lb 111.6 / 27.2 kg | 308 / 84 lb 139.7 / 38.1 kg |
| 290 lb 131.5 kg | 139 / 25 lb 63 / 11.3 kg | 176 / 40 lb 79.8 / 18.1 kg | 252 / 61 lb 114.3 / 27.7 kg | 316 / 86 lb 143.3 / 39 kg |
| 300 lb 136.1 kg | 142 / 26 lb 64.4 / 11.8 kg | 180 / 41 lb 81.6 / 18.6 kg | 258 / 62 lb 117 / 28.1 kg | 323 / 88 lb 146.5 / 39.9 kg |
Women’s Dumbbell Bent-Over Row vs Single Arm Dumbbell Curl Standards
How to read the table: The first number is Dumbbell 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 | 52 / 7 lb 23.6 / 3.2 kg | 75 / 11 lb 34 / 5 kg | 98 / 18 lb 44.5 / 8.2 kg | 121 / 27 lb 54.9 / 12.2 kg |
| 110 lb 49.9 kg | 55 / 7 lb 24.9 / 3.2 kg | 80 / 12 lb 36.3 / 5.4 kg | 104 / 20 lb 47.2 / 9.1 kg | 128 / 28 lb 58.1 / 12.7 kg |
| 120 lb 54.4 kg | 59 / 8 lb 26.8 / 3.6 kg | 84 / 13 lb 38.1 / 5.9 kg | 110 / 21 lb 49.9 / 9.5 kg | 136 / 30 lb 61.7 / 13.6 kg |
| 130 lb 59 kg | 62 / 8 lb 28.1 / 3.6 kg | 89 / 14 lb 40.4 / 6.4 kg | 116 / 22 lb 52.6 / 10 kg | 144 / 32 lb 65.3 / 14.5 kg |
| 140 lb 63.5 kg | 65 / 9 lb 29.5 / 4.1 kg | 94 / 14 lb 42.6 / 6.4 kg | 122 / 23 lb 55.3 / 10.4 kg | 151 / 33 lb 68.5 / 15 kg |
| 150 lb 68 kg | 68 / 9 lb 30.8 / 4.1 kg | 98 / 15 lb 44.5 / 6.8 kg | 128 / 24 lb 58.1 / 10.9 kg | 158 / 35 lb 71.7 / 15.9 kg |
| 160 lb 72.6 kg | 71 / 9 lb 32.2 / 4.1 kg | 102 / 16 lb 46.3 / 7.3 kg | 134 / 25 lb 60.8 / 11.3 kg | 165 / 37 lb 74.8 / 16.8 kg |
| 170 lb 77.1 kg | 74 / 10 lb 33.6 / 4.5 kg | 107 / 16 lb 48.5 / 7.3 kg | 139 / 26 lb 63 / 11.8 kg | 172 / 38 lb 78 / 17.2 kg |
| 180 lb 81.6 kg | 77 / 10 lb 34.9 / 4.5 kg | 111 / 17 lb 50.3 / 7.7 kg | 145 / 27 lb 65.8 / 12.2 kg | 178 / 40 lb 80.7 / 18.1 kg |
| 190 lb 86.2 kg | 80 / 11 lb 36.3 / 5 kg | 115 / 18 lb 52.2 / 8.2 kg | 150 / 28 lb 68 / 12.7 kg | 185 / 41 lb 83.9 / 18.6 kg |
| 200 lb 90.7 kg | 82 / 11 lb 37.2 / 5 kg | 119 / 18 lb 54 / 8.2 kg | 155 / 29 lb 70.3 / 13.2 kg | 191 / 42 lb 86.6 / 19.1 kg |
| 210 lb 95.3 kg | 85 / 11 lb 38.6 / 5 kg | 123 / 19 lb 55.8 / 8.6 kg | 160 / 30 lb 72.6 / 13.6 kg | 198 / 44 lb 89.8 / 20 kg |
| 220 lb 99.8 kg | 88 / 12 lb 39.9 / 5.4 kg | 127 / 19 lb 57.6 / 8.6 kg | 165 / 31 lb 74.8 / 14.1 kg | 204 / 45 lb 92.5 / 20.4 kg |
| 230 lb 104.3 kg | 90 / 12 lb 40.8 / 5.4 kg | 130 / 20 lb 59 / 9.1 kg | 170 / 32 lb 77.1 / 14.5 kg | 210 / 47 lb 95.3 / 21.3 kg |
| 240 lb 108.9 kg | 93 / 12 lb 42.2 / 5.4 kg | 134 / 21 lb 60.8 / 9.5 kg | 175 / 33 lb 79.4 / 15 kg | 216 / 48 lb 98 / 21.8 kg |
How Your Dumbbell 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 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 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 dumbbell bent-over row | Use two-dumbbell load and adjust targets to exact bodyweight 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 Dumbbell 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 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.
57.6 → 106.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the single arm dumbbell curl standard minus the dumbbell bent-over row standard. A plus sign means the single arm dumbbell curl 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 | −63 lb −28.5 kg | −76 lb −34.5 kg | −106 lb −48.1 kg | −127 lb −57.6 kg |
| 130 lb 59 kg | −67 lb −30.4 kg | −80 lb −36.3 kg | −112 lb −50.8 kg | −135 lb −61.2 kg |
| 140 lb 63.5 kg | −70 lb −31.7 kg | −85 lb −38.5 kg | −117 lb −53.1 kg | −141 lb −64 kg |
| 150 lb 68 kg | −74 lb −33.5 kg | −88 lb −39.9 kg | −123 lb −55.8 kg | −147 lb −66.7 kg |
| 160 lb 72.6 kg | −77 lb −34.9 kg | −92 lb −41.8 kg | −128 lb −58.1 kg | −154 lb −69.9 kg |
| 170 lb 77.1 kg | −79 lb −35.8 kg | −95 lb −43.1 kg | −133 lb −60.3 kg | −161 lb −73 kg |
| 180 lb 81.6 kg | −83 lb −37.6 kg | −99 lb −44.9 kg | −139 lb −63 kg | −167 lb −75.7 kg |
| 190 lb 86.2 kg | −86 lb −39 kg | −103 lb −46.7 kg | −144 lb −65.3 kg | −173 lb −78.5 kg |
| 200 lb 90.7 kg | −89 lb −40.3 kg | −107 lb −48.5 kg | −149 lb −67.6 kg | −179 lb −81.2 kg |
| 210 lb 95.3 kg | −92 lb −41.7 kg | −110 lb −49.9 kg | −154 lb −69.9 kg | −185 lb −83.9 kg |
| 220 lb 99.8 kg | −95 lb −43.1 kg | −114 lb −51.7 kg | −159 lb −72.2 kg | −190 lb −86.1 kg |
| 230 lb 104.3 kg | −97 lb −44 kg | −117 lb −53.1 kg | −164 lb −74.4 kg | −196 lb −88.9 kg |
| 240 lb 108.9 kg | −101 lb −45.8 kg | −120 lb −54.4 kg | −168 lb −76.2 kg | −202 lb −91.6 kg |
| 250 lb 113.4 kg | −103 lb −46.8 kg | −124 lb −56.3 kg | −173 lb −78.5 kg | −208 lb −94.3 kg |
| 260 lb 117.9 kg | −106 lb −48.1 kg | −127 lb −57.6 kg | −177 lb −80.2 kg | −213 lb −96.6 kg |
| 270 lb 122.5 kg | −109 lb −49.4 kg | −130 lb −59 kg | −182 lb −82.6 kg | −219 lb −99.3 kg |
| 280 lb 127 kg | −111 lb −50.4 kg | −133 lb −60.3 kg | −186 lb −84.4 kg | −224 lb −101.6 kg |
| 290 lb 131.5 kg | −114 lb −51.7 kg | −136 lb −61.7 kg | −191 lb −86.6 kg | −230 lb −104.3 kg |
| 300 lb 136.1 kg | −116 lb −52.6 kg | −139 lb −63 kg | −196 lb −88.9 kg | −235 lb −106.6 kg |
How Women’s Dumbbell 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.
42.7 → 76.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the single arm dumbbell curl standard minus the dumbbell bent-over row standard. A plus sign means the single arm dumbbell curl 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 | −45 lb −20.4 kg | −64 lb −29 kg | −80 lb −36.3 kg | −94 lb −42.7 kg |
| 110 lb 49.9 kg | −48 lb −21.7 kg | −68 lb −30.9 kg | −84 lb −38.1 kg | −100 lb −45.4 kg |
| 120 lb 54.4 kg | −51 lb −23.2 kg | −71 lb −32.2 kg | −89 lb −40.4 kg | −106 lb −48.1 kg |
| 130 lb 59 kg | −54 lb −24.5 kg | −75 lb −34 kg | −94 lb −42.6 kg | −112 lb −50.8 kg |
| 140 lb 63.5 kg | −56 lb −25.4 kg | −80 lb −36.2 kg | −99 lb −44.9 kg | −118 lb −53.5 kg |
| 150 lb 68 kg | −59 lb −26.7 kg | −83 lb −37.7 kg | −104 lb −47.2 kg | −123 lb −55.8 kg |
| 160 lb 72.6 kg | −62 lb −28.1 kg | −86 lb −39 kg | −109 lb −49.5 kg | −128 lb −58 kg |
| 170 lb 77.1 kg | −64 lb −29.1 kg | −91 lb −41.2 kg | −113 lb −51.2 kg | −134 lb −60.8 kg |
| 180 lb 81.6 kg | −67 lb −30.4 kg | −94 lb −42.6 kg | −118 lb −53.6 kg | −138 lb −62.6 kg |
| 190 lb 86.2 kg | −69 lb −31.3 kg | −97 lb −44 kg | −122 lb −55.3 kg | −144 lb −65.3 kg |
| 200 lb 90.7 kg | −71 lb −32.2 kg | −101 lb −45.8 kg | −126 lb −57.1 kg | −149 lb −67.5 kg |
| 210 lb 95.3 kg | −74 lb −33.6 kg | −104 lb −47.2 kg | −130 lb −59 kg | −154 lb −69.8 kg |
| 220 lb 99.8 kg | −76 lb −34.5 kg | −108 lb −49 kg | −134 lb −60.7 kg | −159 lb −72.1 kg |
| 230 lb 104.3 kg | −78 lb −35.4 kg | −110 lb −49.9 kg | −138 lb −62.6 kg | −163 lb −74 kg |
| 240 lb 108.9 kg | −81 lb −36.8 kg | −113 lb −51.3 kg | −142 lb −64.4 kg | −168 lb −76.2 kg |
Dumbbell Bent Over Row and Single Arm Dumbbell Curl Exercises Used by This Calculator
This calculator uses a bilateral dumbbell bent-over row and a strict single arm dumbbell curl test. Use strict canonical Dumbbell Bent Over Row and Single Arm Dumbbell Curl 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 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 Dumbbell Bent Over Row result and one recent Single Arm Dumbbell Curl result
Use each exercise’s canonical input: Weight per dumbbell for Dumbbell Bent Over Row and Total external load for Single Arm Dumbbell Curl.
Related Tools
- Dumbbell Bent-Over Row — View the individual Dumbbell 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.