One Arm Dumbbell Row vs Chest Supported Row Strength Standards
Compare your one-arm dumbbell row and chest supported row against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Testing: a strict one-arm dumbbell row using the same dumbbell load on both arms and total valid reps across both arms combined; 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. Pounds or kilograms. Heavier lift is not automatically the stronger one.
One Arm Dumbbell Row vs Chest Supported Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the one-arm dumbbell row and chest supported 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 one-arm dumbbell row and chest supported 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 One Arm Dumbbell Row / Chest Supported 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 One Arm Dumbbell Row vs Chest Supported Row Standards
How to read the table: The first number is One Arm Dumbbell Row; the second is Chest Supported 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 | 48 / 77 lb 21.8 / 34.9 kg | 70 / 104 lb 31.8 / 47.2 kg | 98 / 140 lb 44.5 / 63.5 kg | 129 / 179 lb 58.5 / 81.2 kg |
| 130 lb 59 kg | 50 / 82 lb 22.7 / 37.2 kg | 74 / 109 lb 33.6 / 49.4 kg | 103 / 148 lb 46.7 / 67.1 kg | 136 / 189 lb 61.7 / 85.7 kg |
| 140 lb 63.5 kg | 53 / 86 lb 24 / 39 kg | 78 / 115 lb 35.4 / 52.2 kg | 109 / 155 lb 49.4 / 70.3 kg | 143 / 198 lb 64.9 / 89.8 kg |
| 150 lb 68 kg | 56 / 90 lb 25.4 / 40.8 kg | 81 / 120 lb 36.7 / 54.4 kg | 114 / 162 lb 51.7 / 73.5 kg | 149 / 208 lb 67.6 / 94.3 kg |
| 160 lb 72.6 kg | 58 / 94 lb 26.3 / 42.6 kg | 85 / 126 lb 38.6 / 57.2 kg | 119 / 169 lb 54 / 76.7 kg | 156 / 217 lb 70.8 / 98.4 kg |
| 170 lb 77.1 kg | 60 / 97 lb 27.2 / 44 kg | 88 / 131 lb 39.9 / 59.4 kg | 123 / 176 lb 55.8 / 79.8 kg | 162 / 226 lb 73.5 / 102.5 kg |
| 180 lb 81.6 kg | 63 / 101 lb 28.6 / 45.8 kg | 92 / 136 lb 41.7 / 61.7 kg | 128 / 183 lb 58.1 / 83 kg | 169 / 234 lb 76.7 / 106.1 kg |
| 190 lb 86.2 kg | 65 / 105 lb 29.5 / 47.6 kg | 95 / 141 lb 43.1 / 64 kg | 133 / 190 lb 60.3 / 86.2 kg | 175 / 243 lb 79.4 / 110.2 kg |
| 200 lb 90.7 kg | 67 / 109 lb 30.4 / 49.4 kg | 98 / 146 lb 44.5 / 66.2 kg | 138 / 197 lb 62.6 / 89.4 kg | 181 / 251 lb 82.1 / 113.9 kg |
| 210 lb 95.3 kg | 69 / 112 lb 31.3 / 50.8 kg | 102 / 151 lb 46.3 / 68.5 kg | 142 / 203 lb 64.4 / 92.1 kg | 187 / 260 lb 84.8 / 117.9 kg |
| 220 lb 99.8 kg | 72 / 116 lb 32.7 / 52.6 kg | 105 / 155 lb 47.6 / 70.3 kg | 147 / 210 lb 66.7 / 95.3 kg | 193 / 268 lb 87.5 / 121.6 kg |
| 230 lb 104.3 kg | 74 / 119 lb 33.6 / 54 kg | 108 / 160 lb 49 / 72.6 kg | 151 / 216 lb 68.5 / 98 kg | 199 / 276 lb 90.3 / 125.2 kg |
| 240 lb 108.9 kg | 76 / 123 lb 34.5 / 55.8 kg | 111 / 165 lb 50.3 / 74.8 kg | 155 / 222 lb 70.3 / 100.7 kg | 204 / 284 lb 92.5 / 128.8 kg |
| 250 lb 113.4 kg | 78 / 126 lb 35.4 / 57.2 kg | 114 / 169 lb 51.7 / 76.7 kg | 160 / 228 lb 72.6 / 103.4 kg | 210 / 292 lb 95.3 / 132.4 kg |
| 260 lb 117.9 kg | 80 / 129 lb 36.3 / 58.5 kg | 117 / 174 lb 53.1 / 78.9 kg | 164 / 234 lb 74.4 / 106.1 kg | 216 / 300 lb 98 / 136.1 kg |
| 270 lb 122.5 kg | 82 / 133 lb 37.2 / 60.3 kg | 120 / 178 lb 54.4 / 80.7 kg | 168 / 240 lb 76.2 / 108.9 kg | 221 / 307 lb 100.2 / 139.3 kg |
| 280 lb 127 kg | 84 / 136 lb 38.1 / 61.7 kg | 123 / 183 lb 55.8 / 83 kg | 172 / 246 lb 78 / 111.6 kg | 227 / 315 lb 103 / 142.9 kg |
| 290 lb 131.5 kg | 86 / 139 lb 39 / 63 kg | 126 / 187 lb 57.2 / 84.8 kg | 176 / 252 lb 79.8 / 114.3 kg | 232 / 322 lb 105.2 / 146.1 kg |
| 300 lb 136.1 kg | 88 / 142 lb 39.9 / 64.4 kg | 129 / 191 lb 58.5 / 86.6 kg | 180 / 258 lb 81.6 / 117 kg | 237 / 329 lb 107.5 / 149.2 kg |
Women’s One Arm Dumbbell Row vs Chest Supported Row Standards
How to read the table: The first number is One Arm Dumbbell Row; the second is Chest Supported 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 | 27 / 53 lb 12.2 / 24 kg | 41 / 72 lb 18.6 / 32.7 kg | 60 / 98 lb 27.2 / 44.5 kg | 80 / 124 lb 36.3 / 56.2 kg |
| 110 lb 49.9 kg | 29 / 56 lb 13.2 / 25.4 kg | 44 / 77 lb 20 / 34.9 kg | 63 / 104 lb 28.6 / 47.2 kg | 85 / 132 lb 38.6 / 59.9 kg |
| 120 lb 54.4 kg | 31 / 59 lb 14.1 / 26.8 kg | 47 / 82 lb 21.3 / 37.2 kg | 67 / 110 lb 30.4 / 49.9 kg | 90 / 140 lb 40.8 / 63.5 kg |
| 130 lb 59 kg | 33 / 63 lb 15 / 28.6 kg | 49 / 86 lb 22.2 / 39 kg | 71 / 116 lb 32.2 / 52.6 kg | 95 / 147 lb 43.1 / 66.7 kg |
| 140 lb 63.5 kg | 34 / 66 lb 15.4 / 29.9 kg | 52 / 91 lb 23.6 / 41.3 kg | 74 / 122 lb 33.6 / 55.3 kg | 100 / 155 lb 45.4 / 70.3 kg |
| 150 lb 68 kg | 36 / 69 lb 16.3 / 31.3 kg | 54 / 95 lb 24.5 / 43.1 kg | 78 / 128 lb 35.4 / 58.1 kg | 105 / 162 lb 47.6 / 73.5 kg |
| 160 lb 72.6 kg | 38 / 72 lb 17.2 / 32.7 kg | 56 / 99 lb 25.4 / 44.9 kg | 81 / 134 lb 36.7 / 60.8 kg | 110 / 169 lb 49.9 / 76.7 kg |
| 170 lb 77.1 kg | 39 / 75 lb 17.7 / 34 kg | 59 / 103 lb 26.8 / 46.7 kg | 85 / 139 lb 38.6 / 63 kg | 114 / 176 lb 51.7 / 79.8 kg |
| 180 lb 81.6 kg | 41 / 78 lb 18.6 / 35.4 kg | 61 / 107 lb 27.7 / 48.5 kg | 88 / 145 lb 39.9 / 65.8 kg | 119 / 183 lb 54 / 83 kg |
| 190 lb 86.2 kg | 42 / 81 lb 19.1 / 36.7 kg | 63 / 111 lb 28.6 / 50.3 kg | 91 / 150 lb 41.3 / 68 kg | 123 / 190 lb 55.8 / 86.2 kg |
| 200 lb 90.7 kg | 44 / 84 lb 20 / 38.1 kg | 65 / 115 lb 29.5 / 52.2 kg | 94 / 155 lb 42.6 / 70.3 kg | 127 / 196 lb 57.6 / 88.9 kg |
| 210 lb 95.3 kg | 45 / 86 lb 20.4 / 39 kg | 68 / 119 lb 30.8 / 54 kg | 98 / 160 lb 44.5 / 72.6 kg | 131 / 203 lb 59.4 / 92.1 kg |
| 220 lb 99.8 kg | 46 / 89 lb 20.9 / 40.4 kg | 70 / 123 lb 31.8 / 55.8 kg | 101 / 165 lb 45.8 / 74.8 kg | 136 / 209 lb 61.7 / 94.8 kg |
| 230 lb 104.3 kg | 48 / 92 lb 21.8 / 41.7 kg | 72 / 126 lb 32.7 / 57.2 kg | 104 / 170 lb 47.2 / 77.1 kg | 140 / 215 lb 63.5 / 97.5 kg |
| 240 lb 108.9 kg | 49 / 94 lb 22.2 / 42.6 kg | 74 / 130 lb 33.6 / 59 kg | 107 / 175 lb 48.5 / 79.4 kg | 144 / 222 lb 65.3 / 100.7 kg |
How Your One Arm Dumbbell Row vs Chest Supported 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 one-arm dumbbell row strength level
The one-arm dumbbell row standards use the sex-specific strength levels from the individual One Arm 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 without requiring strength to increase pound for pound.
3. 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.
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 one-arm dumbbell row | Adjust one-arm dumbbell row targets to exact bodyweight with the two-thirds rule while preserving the single-dumbbell load convention. |
| Rate the chest supported row | Use machine-resistance estimated max and adjust 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 One Arm Dumbbell Row and Chest Supported 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 chest supported row standard is higher; below zero means the one-arm 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.
22.7 → 41.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the chest supported row standard minus the one-arm dumbbell row standard. A plus sign means the chest supported row standard is higher. A minus sign means the one-arm dumbbell row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +29 lb +13.1 kg | +34 lb +15.4 kg | +42 lb +19 kg | +50 lb +22.7 kg |
| 130 lb 59 kg | +32 lb +14.5 kg | +35 lb +15.8 kg | +45 lb +20.4 kg | +53 lb +24 kg |
| 140 lb 63.5 kg | +33 lb +15 kg | +37 lb +16.8 kg | +46 lb +20.9 kg | +55 lb +24.9 kg |
| 150 lb 68 kg | +34 lb +15.4 kg | +39 lb +17.7 kg | +48 lb +21.8 kg | +59 lb +26.7 kg |
| 160 lb 72.6 kg | +36 lb +16.3 kg | +41 lb +18.6 kg | +50 lb +22.7 kg | +61 lb +27.6 kg |
| 170 lb 77.1 kg | +37 lb +16.8 kg | +43 lb +19.5 kg | +53 lb +24 kg | +64 lb +29 kg |
| 180 lb 81.6 kg | +38 lb +17.2 kg | +44 lb +20 kg | +55 lb +24.9 kg | +65 lb +29.4 kg |
| 190 lb 86.2 kg | +40 lb +18.1 kg | +46 lb +20.9 kg | +57 lb +25.9 kg | +68 lb +30.8 kg |
| 200 lb 90.7 kg | +42 lb +19 kg | +48 lb +21.7 kg | +59 lb +26.8 kg | +70 lb +31.8 kg |
| 210 lb 95.3 kg | +43 lb +19.5 kg | +49 lb +22.2 kg | +61 lb +27.7 kg | +73 lb +33.1 kg |
| 220 lb 99.8 kg | +44 lb +19.9 kg | +50 lb +22.7 kg | +63 lb +28.6 kg | +75 lb +34.1 kg |
| 230 lb 104.3 kg | +45 lb +20.4 kg | +52 lb +23.6 kg | +65 lb +29.5 kg | +77 lb +34.9 kg |
| 240 lb 108.9 kg | +47 lb +21.3 kg | +54 lb +24.5 kg | +67 lb +30.4 kg | +80 lb +36.3 kg |
| 250 lb 113.4 kg | +48 lb +21.8 kg | +55 lb +25 kg | +68 lb +30.8 kg | +82 lb +37.1 kg |
| 260 lb 117.9 kg | +49 lb +22.2 kg | +57 lb +25.8 kg | +70 lb +31.7 kg | +84 lb +38.1 kg |
| 270 lb 122.5 kg | +51 lb +23.1 kg | +58 lb +26.3 kg | +72 lb +32.7 kg | +86 lb +39.1 kg |
| 280 lb 127 kg | +52 lb +23.6 kg | +60 lb +27.2 kg | +74 lb +33.6 kg | +88 lb +39.9 kg |
| 290 lb 131.5 kg | +53 lb +24 kg | +61 lb +27.6 kg | +76 lb +34.5 kg | +90 lb +40.9 kg |
| 300 lb 136.1 kg | +54 lb +24.5 kg | +62 lb +28.1 kg | +78 lb +35.4 kg | +92 lb +41.7 kg |
How Women’s One Arm Dumbbell Row and Chest Supported 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.
19.9 → 35.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the chest supported row standard minus the one-arm dumbbell row standard. A plus sign means the chest supported row standard is higher. A minus sign means the one-arm dumbbell row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +26 lb +11.8 kg | +31 lb +14.1 kg | +38 lb +17.3 kg | +44 lb +19.9 kg |
| 110 lb 49.9 kg | +27 lb +12.2 kg | +33 lb +14.9 kg | +41 lb +18.6 kg | +47 lb +21.3 kg |
| 120 lb 54.4 kg | +28 lb +12.7 kg | +35 lb +15.9 kg | +43 lb +19.5 kg | +50 lb +22.7 kg |
| 130 lb 59 kg | +30 lb +13.6 kg | +37 lb +16.8 kg | +45 lb +20.4 kg | +52 lb +23.6 kg |
| 140 lb 63.5 kg | +32 lb +14.5 kg | +39 lb +17.7 kg | +48 lb +21.7 kg | +55 lb +24.9 kg |
| 150 lb 68 kg | +33 lb +15 kg | +41 lb +18.6 kg | +50 lb +22.7 kg | +57 lb +25.9 kg |
| 160 lb 72.6 kg | +34 lb +15.5 kg | +43 lb +19.5 kg | +53 lb +24.1 kg | +59 lb +26.8 kg |
| 170 lb 77.1 kg | +36 lb +16.3 kg | +44 lb +19.9 kg | +54 lb +24.4 kg | +62 lb +28.1 kg |
| 180 lb 81.6 kg | +37 lb +16.8 kg | +46 lb +20.8 kg | +57 lb +25.9 kg | +64 lb +29 kg |
| 190 lb 86.2 kg | +39 lb +17.6 kg | +48 lb +21.7 kg | +59 lb +26.7 kg | +67 lb +30.4 kg |
| 200 lb 90.7 kg | +40 lb +18.1 kg | +50 lb +22.7 kg | +61 lb +27.7 kg | +69 lb +31.3 kg |
| 210 lb 95.3 kg | +41 lb +18.6 kg | +51 lb +23.2 kg | +62 lb +28.1 kg | +72 lb +32.7 kg |
| 220 lb 99.8 kg | +43 lb +19.5 kg | +53 lb +24 kg | +64 lb +29 kg | +73 lb +33.1 kg |
| 230 lb 104.3 kg | +44 lb +19.9 kg | +54 lb +24.5 kg | +66 lb +29.9 kg | +75 lb +34 kg |
| 240 lb 108.9 kg | +45 lb +20.4 kg | +56 lb +25.4 kg | +68 lb +30.9 kg | +78 lb +35.4 kg |
One Arm Dumbbell Row and Chest Supported Row Exercises Used by This Calculator
This calculator uses a strict one-arm dumbbell row and a bilateral chest-supported machine row. Use strict canonical One Arm Dumbbell Row and Chest Supported Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use one dumbbell, one arm at a time
Enter the weight of the single dumbbell, not a doubled or combined load. Enter total valid reps across both arms combined using the same load and movement standard on each side. Keep the support or hinge fixed and use a controlled full range without twisting, hip pop, curl-only motion, or shortened reps.
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.
Enter one recent One Arm Dumbbell Row result and one recent Chest Supported 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
- One Arm Dumbbell Row — View the individual One Arm Dumbbell Row standards and next strength-level target.
- Chest Supported Row — View the individual Chest Supported Row standards and next strength-level target.
- One Arm Bent Over Kettlebell 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.
- Chest Supported Dumbbell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated One Arm Cable Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.