Dumbbell Deadlift vs Bent Over Row Strength Standards
Compare your dumbbell deadlift 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 two-dumbbell hip-hinge deadlift from a motionless floor or consistent below-knee start to full standing lockout 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.
Dumbbell Deadlift vs Bent Over Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell deadlift 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 dumbbell deadlift 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 Dumbbell Deadlift / 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 Dumbbell Deadlift vs Bent-Over Row Standards
How to read the table: The first number is Dumbbell Deadlift; 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 | 95 / 91 lb 43.1 / 41.3 kg | 126 / 119 lb 57.2 / 54 kg | 174 / 160 lb 78.9 / 72.6 kg | 213 / 203 lb 96.6 / 92.1 kg |
| 130 lb 59 kg | 100 / 96 lb 45.4 / 43.5 kg | 133 / 126 lb 60.3 / 57.2 kg | 183 / 169 lb 83 / 76.7 kg | 224 / 214 lb 101.6 / 97.1 kg |
| 140 lb 63.5 kg | 105 / 101 lb 47.6 / 45.8 kg | 140 / 132 lb 63.5 / 59.9 kg | 193 / 178 lb 87.5 / 80.7 kg | 236 / 225 lb 107 / 102.1 kg |
| 150 lb 68 kg | 110 / 106 lb 49.9 / 48.1 kg | 146 / 138 lb 66.2 / 62.6 kg | 202 / 186 lb 91.6 / 84.4 kg | 247 / 236 lb 112 / 107 kg |
| 160 lb 72.6 kg | 115 / 111 lb 52.2 / 50.3 kg | 152 / 144 lb 68.9 / 65.3 kg | 210 / 194 lb 95.3 / 88 kg | 258 / 246 lb 117 / 111.6 kg |
| 170 lb 77.1 kg | 120 / 115 lb 54.4 / 52.2 kg | 159 / 150 lb 72.1 / 68 kg | 219 / 202 lb 99.3 / 91.6 kg | 268 / 256 lb 121.6 / 116.1 kg |
| 180 lb 81.6 kg | 124 / 120 lb 56.2 / 54.4 kg | 165 / 156 lb 74.8 / 70.8 kg | 228 / 210 lb 103.4 / 95.3 kg | 279 / 266 lb 126.6 / 120.7 kg |
| 190 lb 86.2 kg | 129 / 124 lb 58.5 / 56.2 kg | 171 / 162 lb 77.6 / 73.5 kg | 236 / 218 lb 107 / 98.9 kg | 289 / 276 lb 131.1 / 125.2 kg |
| 200 lb 90.7 kg | 133 / 128 lb 60.3 / 58.1 kg | 177 / 168 lb 80.3 / 76.2 kg | 244 / 226 lb 110.7 / 102.5 kg | 299 / 286 lb 135.6 / 129.7 kg |
| 210 lb 95.3 kg | 138 / 133 lb 62.6 / 60.3 kg | 183 / 173 lb 83 / 78.5 kg | 252 / 233 lb 114.3 / 105.7 kg | 309 / 295 lb 140.2 / 133.8 kg |
| 220 lb 99.8 kg | 142 / 137 lb 64.4 / 62.1 kg | 189 / 179 lb 85.7 / 81.2 kg | 260 / 240 lb 117.9 / 108.9 kg | 319 / 304 lb 144.7 / 137.9 kg |
| 230 lb 104.3 kg | 147 / 141 lb 66.7 / 64 kg | 194 / 184 lb 88 / 83.5 kg | 268 / 248 lb 121.6 / 112.5 kg | 328 / 313 lb 148.8 / 142 kg |
| 240 lb 108.9 kg | 151 / 145 lb 68.5 / 65.8 kg | 200 / 189 lb 90.7 / 85.7 kg | 276 / 255 lb 125.2 / 115.7 kg | 338 / 323 lb 153.3 / 146.5 kg |
| 250 lb 113.4 kg | 155 / 149 lb 70.3 / 67.6 kg | 205 / 195 lb 93 / 88.5 kg | 283 / 262 lb 128.4 / 118.8 kg | 347 / 331 lb 157.4 / 150.1 kg |
| 260 lb 117.9 kg | 159 / 153 lb 72.1 / 69.4 kg | 211 / 200 lb 95.7 / 90.7 kg | 291 / 269 lb 132 / 122 kg | 356 / 340 lb 161.5 / 154.2 kg |
| 270 lb 122.5 kg | 163 / 157 lb 73.9 / 71.2 kg | 216 / 205 lb 98 / 93 kg | 298 / 276 lb 135.2 / 125.2 kg | 365 / 349 lb 165.6 / 158.3 kg |
| 280 lb 127 kg | 167 / 161 lb 75.7 / 73 kg | 221 / 210 lb 100.2 / 95.3 kg | 306 / 282 lb 138.8 / 127.9 kg | 374 / 357 lb 169.6 / 161.9 kg |
| 290 lb 131.5 kg | 171 / 164 lb 77.6 / 74.4 kg | 227 / 215 lb 103 / 97.5 kg | 313 / 289 lb 142 / 131.1 kg | 383 / 366 lb 173.7 / 166 kg |
| 300 lb 136.1 kg | 175 / 168 lb 79.4 / 76.2 kg | 232 / 220 lb 105.2 / 99.8 kg | 320 / 296 lb 145.1 / 134.3 kg | 392 / 374 lb 177.8 / 169.6 kg |
Women’s Dumbbell Deadlift vs Bent-Over Row Standards
How to read the table: The first number is Dumbbell Deadlift; 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 | 56 / 63 lb 25.4 / 28.6 kg | 76 / 86 lb 34.5 / 39 kg | 103 / 114 lb 46.7 / 51.7 kg | 134 / 143 lb 60.8 / 64.9 kg |
| 110 lb 49.9 kg | 60 / 67 lb 27.2 / 30.4 kg | 81 / 92 lb 36.7 / 41.7 kg | 110 / 122 lb 49.9 / 55.3 kg | 143 / 153 lb 64.9 / 69.4 kg |
| 120 lb 54.4 kg | 64 / 72 lb 29 / 32.7 kg | 85 / 97 lb 38.6 / 44 kg | 116 / 129 lb 52.6 / 58.5 kg | 152 / 162 lb 68.9 / 73.5 kg |
| 130 lb 59 kg | 67 / 75 lb 30.4 / 34 kg | 90 / 103 lb 40.8 / 46.7 kg | 123 / 136 lb 55.8 / 61.7 kg | 160 / 171 lb 72.6 / 77.6 kg |
| 140 lb 63.5 kg | 71 / 79 lb 32.2 / 35.8 kg | 95 / 108 lb 43.1 / 49 kg | 129 / 143 lb 58.5 / 64.9 kg | 168 / 180 lb 76.2 / 81.6 kg |
| 150 lb 68 kg | 74 / 83 lb 33.6 / 37.6 kg | 99 / 113 lb 44.9 / 51.3 kg | 135 / 150 lb 61.2 / 68 kg | 176 / 188 lb 79.8 / 85.3 kg |
| 160 lb 72.6 kg | 77 / 87 lb 34.9 / 39.5 kg | 103 / 118 lb 46.7 / 53.5 kg | 141 / 157 lb 64 / 71.2 kg | 184 / 196 lb 83.5 / 88.9 kg |
| 170 lb 77.1 kg | 80 / 90 lb 36.3 / 40.8 kg | 108 / 123 lb 49 / 55.8 kg | 147 / 163 lb 66.7 / 73.9 kg | 191 / 204 lb 86.6 / 92.5 kg |
| 180 lb 81.6 kg | 84 / 94 lb 38.1 / 42.6 kg | 112 / 128 lb 50.8 / 58.1 kg | 152 / 169 lb 68.9 / 76.7 kg | 199 / 212 lb 90.3 / 96.2 kg |
| 190 lb 86.2 kg | 87 / 97 lb 39.5 / 44 kg | 116 / 132 lb 52.6 / 59.9 kg | 158 / 176 lb 71.7 / 79.8 kg | 206 / 220 lb 93.4 / 99.8 kg |
| 200 lb 90.7 kg | 90 / 101 lb 40.8 / 45.8 kg | 120 / 137 lb 54.4 / 62.1 kg | 164 / 182 lb 74.4 / 82.6 kg | 213 / 228 lb 96.6 / 103.4 kg |
| 210 lb 95.3 kg | 93 / 104 lb 42.2 / 47.2 kg | 124 / 141 lb 56.2 / 64 kg | 169 / 188 lb 76.7 / 85.3 kg | 220 / 235 lb 99.8 / 106.6 kg |
| 220 lb 99.8 kg | 96 / 107 lb 43.5 / 48.5 kg | 128 / 146 lb 58.1 / 66.2 kg | 174 / 194 lb 78.9 / 88 kg | 227 / 243 lb 103 / 110.2 kg |
| 230 lb 104.3 kg | 98 / 110 lb 44.5 / 49.9 kg | 132 / 150 lb 59.9 / 68 kg | 180 / 199 lb 81.6 / 90.3 kg | 234 / 250 lb 106.1 / 113.4 kg |
| 240 lb 108.9 kg | 101 / 114 lb 45.8 / 51.7 kg | 135 / 155 lb 61.2 / 70.3 kg | 185 / 205 lb 83.9 / 93 kg | 241 / 257 lb 109.3 / 116.6 kg |
How Your Dumbbell Deadlift 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 dumbbell deadlift strength level
The standards use the sex-specific combined-load thresholds from the individual Dumbbell 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 larger lifters are expected to deadlift more 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 dumbbell deadlift | Use combined-dumbbell estimated max and adjust targets with the two-thirds rule. |
| 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 Dumbbell Deadlift 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 dumbbell deadlift 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.
4.5 → 8.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the dumbbell deadlift standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the dumbbell deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | −14 lb −6.3 kg | −10 lb −4.5 kg |
| 130 lb 59 kg | −4 lb −1.9 kg | −7 lb −3.1 kg | −14 lb −6.3 kg | −10 lb −4.5 kg |
| 140 lb 63.5 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −15 lb −6.8 kg | −11 lb −4.9 kg |
| 150 lb 68 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −16 lb −7.2 kg | −11 lb −5 kg |
| 160 lb 72.6 kg | −4 lb −1.9 kg | −8 lb −3.6 kg | −16 lb −7.3 kg | −12 lb −5.4 kg |
| 170 lb 77.1 kg | −5 lb −2.2 kg | −9 lb −4.1 kg | −17 lb −7.7 kg | −12 lb −5.5 kg |
| 180 lb 81.6 kg | −4 lb −1.8 kg | −9 lb −4 kg | −18 lb −8.1 kg | −13 lb −5.9 kg |
| 190 lb 86.2 kg | −5 lb −2.3 kg | −9 lb −4.1 kg | −18 lb −8.1 kg | −13 lb −5.9 kg |
| 200 lb 90.7 kg | −5 lb −2.2 kg | −9 lb −4.1 kg | −18 lb −8.2 kg | −13 lb −5.9 kg |
| 210 lb 95.3 kg | −5 lb −2.3 kg | −10 lb −4.5 kg | −19 lb −8.6 kg | −14 lb −6.4 kg |
| 220 lb 99.8 kg | −5 lb −2.3 kg | −10 lb −4.5 kg | −20 lb −9 kg | −15 lb −6.8 kg |
| 230 lb 104.3 kg | −6 lb −2.7 kg | −10 lb −4.5 kg | −20 lb −9.1 kg | −15 lb −6.8 kg |
| 240 lb 108.9 kg | −6 lb −2.7 kg | −11 lb −5 kg | −21 lb −9.5 kg | −15 lb −6.8 kg |
| 250 lb 113.4 kg | −6 lb −2.7 kg | −10 lb −4.5 kg | −21 lb −9.6 kg | −16 lb −7.3 kg |
| 260 lb 117.9 kg | −6 lb −2.7 kg | −11 lb −5 kg | −22 lb −10 kg | −16 lb −7.3 kg |
| 270 lb 122.5 kg | −6 lb −2.7 kg | −11 lb −5 kg | −22 lb −10 kg | −16 lb −7.3 kg |
| 280 lb 127 kg | −6 lb −2.7 kg | −11 lb −4.9 kg | −24 lb −10.9 kg | −17 lb −7.7 kg |
| 290 lb 131.5 kg | −7 lb −3.2 kg | −12 lb −5.5 kg | −24 lb −10.9 kg | −17 lb −7.7 kg |
| 300 lb 136.1 kg | −7 lb −3.2 kg | −12 lb −5.4 kg | −24 lb −10.8 kg | −18 lb −8.2 kg |
How Women’s Dumbbell Deadlift 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.
4.1 → 7.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the dumbbell deadlift standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the dumbbell deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +7 lb +3.2 kg | +10 lb +4.5 kg | +11 lb +5 kg | +9 lb +4.1 kg |
| 110 lb 49.9 kg | +7 lb +3.2 kg | +11 lb +5 kg | +12 lb +5.4 kg | +10 lb +4.5 kg |
| 120 lb 54.4 kg | +8 lb +3.7 kg | +12 lb +5.4 kg | +13 lb +5.9 kg | +10 lb +4.6 kg |
| 130 lb 59 kg | +8 lb +3.6 kg | +13 lb +5.9 kg | +13 lb +5.9 kg | +11 lb +5 kg |
| 140 lb 63.5 kg | +8 lb +3.6 kg | +13 lb +5.9 kg | +14 lb +6.4 kg | +12 lb +5.4 kg |
| 150 lb 68 kg | +9 lb +4 kg | +14 lb +6.4 kg | +15 lb +6.8 kg | +12 lb +5.5 kg |
| 160 lb 72.6 kg | +10 lb +4.6 kg | +15 lb +6.8 kg | +16 lb +7.2 kg | +12 lb +5.4 kg |
| 170 lb 77.1 kg | +10 lb +4.5 kg | +15 lb +6.8 kg | +16 lb +7.2 kg | +13 lb +5.9 kg |
| 180 lb 81.6 kg | +10 lb +4.5 kg | +16 lb +7.3 kg | +17 lb +7.8 kg | +13 lb +5.9 kg |
| 190 lb 86.2 kg | +10 lb +4.5 kg | +16 lb +7.3 kg | +18 lb +8.1 kg | +14 lb +6.4 kg |
| 200 lb 90.7 kg | +11 lb +5 kg | +17 lb +7.7 kg | +18 lb +8.2 kg | +15 lb +6.8 kg |
| 210 lb 95.3 kg | +11 lb +5 kg | +17 lb +7.8 kg | +19 lb +8.6 kg | +15 lb +6.8 kg |
| 220 lb 99.8 kg | +11 lb +5 kg | +18 lb +8.1 kg | +20 lb +9.1 kg | +16 lb +7.2 kg |
| 230 lb 104.3 kg | +12 lb +5.4 kg | +18 lb +8.1 kg | +19 lb +8.7 kg | +16 lb +7.3 kg |
| 240 lb 108.9 kg | +13 lb +5.9 kg | +20 lb +9.1 kg | +20 lb +9.1 kg | +16 lb +7.3 kg |
Dumbbell Deadlift and Bent Over Row Exercises Used by This Calculator
This calculator uses a strict bilateral dumbbell deadlift and a strict barbell bent-over row. Use strict canonical Dumbbell Deadlift and Bent Over Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter combined load from two matched dumbbells
Start both dumbbells motionless from the floor or a consistent below-knee position, keep them close, and hinge to full hip and knee extension. Do not enter per-hand load, barbell, trap-bar, Romanian, suitcase, single-leg, bounced, hitched, rounded, or partial 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 Dumbbell Deadlift 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
- Dumbbell Deadlift — View the individual Dumbbell Deadlift standards and next strength-level target.
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Zercher Deadlift (From Floor) — 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.
- Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Axle Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.