One Arm Dumbbell Row vs Dumbbell Bent Over Row Strength Standards
Compare your one-arm dumbbell row and dumbbell bent-over row against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and what to prioritize.
For the one-arm row, enter the weight of the single dumbbell and total valid reps across both arms combined. For the bilateral bent-over row, enter weight per dumbbell and reps completed by both arms simultaneously; its canonical score uses the combined paired load. Use a strict one-arm dumbbell row using the same dumbbell load on both arms and total valid reps across both arms combined; use a strict bilateral bent-over row with two matched dumbbells moving simultaneously, entered as weight per dumbbell. Enter pounds or kilograms. Standards differ, so the heavier lift is not automatically the stronger one.
One Arm Dumbbell Row vs Dumbbell Bent-Over Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the one-arm dumbbell row and dumbbell 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 one-arm dumbbell row and dumbbell 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 One Arm Dumbbell Row / Dumbbell 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 One Arm Dumbbell Row vs Dumbbell Bent-Over Row Standards
How to read the table: The first number is One Arm Dumbbell Row; the second is Dumbbell 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 | 48 / 77 lb 21.8 / 34.9 kg | 70 / 98 lb 31.8 / 44.5 kg | 98 / 140 lb 44.5 / 63.5 kg | 129 / 175 lb 58.5 / 79.4 kg |
| 130 lb 59 kg | 50 / 82 lb 22.7 / 37.2 kg | 74 / 103 lb 33.6 / 46.7 kg | 103 / 148 lb 46.7 / 67.1 kg | 136 / 185 lb 61.7 / 83.9 kg |
| 140 lb 63.5 kg | 53 / 86 lb 24 / 39 kg | 78 / 109 lb 35.4 / 49.4 kg | 109 / 155 lb 49.4 / 70.3 kg | 143 / 194 lb 64.9 / 88 kg |
| 150 lb 68 kg | 56 / 90 lb 25.4 / 40.8 kg | 81 / 114 lb 36.7 / 51.7 kg | 114 / 162 lb 51.7 / 73.5 kg | 149 / 203 lb 67.6 / 92.1 kg |
| 160 lb 72.6 kg | 58 / 94 lb 26.3 / 42.6 kg | 85 / 119 lb 38.6 / 54 kg | 119 / 169 lb 54 / 76.7 kg | 156 / 212 lb 70.8 / 96.2 kg |
| 170 lb 77.1 kg | 60 / 97 lb 27.2 / 44 kg | 88 / 123 lb 39.9 / 55.8 kg | 123 / 176 lb 55.8 / 79.8 kg | 162 / 221 lb 73.5 / 100.2 kg |
| 180 lb 81.6 kg | 63 / 101 lb 28.6 / 45.8 kg | 92 / 128 lb 41.7 / 58.1 kg | 128 / 183 lb 58.1 / 83 kg | 169 / 230 lb 76.7 / 104.3 kg |
| 190 lb 86.2 kg | 65 / 105 lb 29.5 / 47.6 kg | 95 / 133 lb 43.1 / 60.3 kg | 133 / 190 lb 60.3 / 86.2 kg | 175 / 238 lb 79.4 / 108 kg |
| 200 lb 90.7 kg | 67 / 109 lb 30.4 / 49.4 kg | 98 / 138 lb 44.5 / 62.6 kg | 138 / 197 lb 62.6 / 89.4 kg | 181 / 246 lb 82.1 / 111.6 kg |
| 210 lb 95.3 kg | 69 / 112 lb 31.3 / 50.8 kg | 102 / 142 lb 46.3 / 64.4 kg | 142 / 203 lb 64.4 / 92.1 kg | 187 / 254 lb 84.8 / 115.2 kg |
| 220 lb 99.8 kg | 72 / 116 lb 32.7 / 52.6 kg | 105 / 147 lb 47.6 / 66.7 kg | 147 / 210 lb 66.7 / 95.3 kg | 193 / 262 lb 87.5 / 118.8 kg |
| 230 lb 104.3 kg | 74 / 119 lb 33.6 / 54 kg | 108 / 151 lb 49 / 68.5 kg | 151 / 216 lb 68.5 / 98 kg | 199 / 270 lb 90.3 / 122.5 kg |
| 240 lb 108.9 kg | 76 / 123 lb 34.5 / 55.8 kg | 111 / 155 lb 50.3 / 70.3 kg | 155 / 222 lb 70.3 / 100.7 kg | 204 / 278 lb 92.5 / 126.1 kg |
| 250 lb 113.4 kg | 78 / 126 lb 35.4 / 57.2 kg | 114 / 160 lb 51.7 / 72.6 kg | 160 / 228 lb 72.6 / 103.4 kg | 210 / 286 lb 95.3 / 129.7 kg |
| 260 lb 117.9 kg | 80 / 129 lb 36.3 / 58.5 kg | 117 / 164 lb 53.1 / 74.4 kg | 164 / 234 lb 74.4 / 106.1 kg | 216 / 293 lb 98 / 132.9 kg |
| 270 lb 122.5 kg | 82 / 133 lb 37.2 / 60.3 kg | 120 / 168 lb 54.4 / 76.2 kg | 168 / 240 lb 76.2 / 108.9 kg | 221 / 301 lb 100.2 / 136.5 kg |
| 280 lb 127 kg | 84 / 136 lb 38.1 / 61.7 kg | 123 / 172 lb 55.8 / 78 kg | 172 / 246 lb 78 / 111.6 kg | 227 / 308 lb 103 / 139.7 kg |
| 290 lb 131.5 kg | 86 / 139 lb 39 / 63 kg | 126 / 176 lb 57.2 / 79.8 kg | 176 / 252 lb 79.8 / 114.3 kg | 232 / 316 lb 105.2 / 143.3 kg |
| 300 lb 136.1 kg | 88 / 142 lb 39.9 / 64.4 kg | 129 / 180 lb 58.5 / 81.6 kg | 180 / 258 lb 81.6 / 117 kg | 237 / 323 lb 107.5 / 146.5 kg |
Women’s One Arm Dumbbell Row vs Dumbbell Bent-Over Row Standards
How to read the table: The first number is One Arm Dumbbell Row; the second is Dumbbell 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 | 27 / 52 lb 12.2 / 23.6 kg | 41 / 75 lb 18.6 / 34 kg | 60 / 98 lb 27.2 / 44.5 kg | 80 / 121 lb 36.3 / 54.9 kg |
| 110 lb 49.9 kg | 29 / 55 lb 13.2 / 24.9 kg | 44 / 80 lb 20 / 36.3 kg | 63 / 104 lb 28.6 / 47.2 kg | 85 / 128 lb 38.6 / 58.1 kg |
| 120 lb 54.4 kg | 31 / 59 lb 14.1 / 26.8 kg | 47 / 84 lb 21.3 / 38.1 kg | 67 / 110 lb 30.4 / 49.9 kg | 90 / 136 lb 40.8 / 61.7 kg |
| 130 lb 59 kg | 33 / 62 lb 15 / 28.1 kg | 49 / 89 lb 22.2 / 40.4 kg | 71 / 116 lb 32.2 / 52.6 kg | 95 / 144 lb 43.1 / 65.3 kg |
| 140 lb 63.5 kg | 34 / 65 lb 15.4 / 29.5 kg | 52 / 94 lb 23.6 / 42.6 kg | 74 / 122 lb 33.6 / 55.3 kg | 100 / 151 lb 45.4 / 68.5 kg |
| 150 lb 68 kg | 36 / 68 lb 16.3 / 30.8 kg | 54 / 98 lb 24.5 / 44.5 kg | 78 / 128 lb 35.4 / 58.1 kg | 105 / 158 lb 47.6 / 71.7 kg |
| 160 lb 72.6 kg | 38 / 71 lb 17.2 / 32.2 kg | 56 / 102 lb 25.4 / 46.3 kg | 81 / 134 lb 36.7 / 60.8 kg | 110 / 165 lb 49.9 / 74.8 kg |
| 170 lb 77.1 kg | 39 / 74 lb 17.7 / 33.6 kg | 59 / 107 lb 26.8 / 48.5 kg | 85 / 139 lb 38.6 / 63 kg | 114 / 172 lb 51.7 / 78 kg |
| 180 lb 81.6 kg | 41 / 77 lb 18.6 / 34.9 kg | 61 / 111 lb 27.7 / 50.3 kg | 88 / 145 lb 39.9 / 65.8 kg | 119 / 178 lb 54 / 80.7 kg |
| 190 lb 86.2 kg | 42 / 80 lb 19.1 / 36.3 kg | 63 / 115 lb 28.6 / 52.2 kg | 91 / 150 lb 41.3 / 68 kg | 123 / 185 lb 55.8 / 83.9 kg |
| 200 lb 90.7 kg | 44 / 82 lb 20 / 37.2 kg | 65 / 119 lb 29.5 / 54 kg | 94 / 155 lb 42.6 / 70.3 kg | 127 / 191 lb 57.6 / 86.6 kg |
| 210 lb 95.3 kg | 45 / 85 lb 20.4 / 38.6 kg | 68 / 123 lb 30.8 / 55.8 kg | 98 / 160 lb 44.5 / 72.6 kg | 131 / 198 lb 59.4 / 89.8 kg |
| 220 lb 99.8 kg | 46 / 88 lb 20.9 / 39.9 kg | 70 / 127 lb 31.8 / 57.6 kg | 101 / 165 lb 45.8 / 74.8 kg | 136 / 204 lb 61.7 / 92.5 kg |
| 230 lb 104.3 kg | 48 / 90 lb 21.8 / 40.8 kg | 72 / 130 lb 32.7 / 59 kg | 104 / 170 lb 47.2 / 77.1 kg | 140 / 210 lb 63.5 / 95.3 kg |
| 240 lb 108.9 kg | 49 / 93 lb 22.2 / 42.2 kg | 74 / 134 lb 33.6 / 60.8 kg | 107 / 175 lb 48.5 / 79.4 kg | 144 / 216 lb 65.3 / 98 kg |
How Your One Arm Dumbbell Row vs Dumbbell 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 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 dumbbell bent-over row strength level
The dumbbell bent-over row standards use the sex-specific strength levels from the individual Dumbbell Bent-Over 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 combined dumbbell load 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 dumbbell bent-over row | Adjust bilateral dumbbell bent-over row targets to exact bodyweight with the two-thirds rule after converting per-dumbbell entry to paired load. |
| 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 Dumbbell 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 dumbbell bent-over 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.
20.9 → 39 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell bent-over row standard minus the one-arm dumbbell row standard. A plus sign means the dumbbell bent-over 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 | +28 lb +12.7 kg | +42 lb +19 kg | +46 lb +20.9 kg |
| 130 lb 59 kg | +32 lb +14.5 kg | +29 lb +13.1 kg | +45 lb +20.4 kg | +49 lb +22.2 kg |
| 140 lb 63.5 kg | +33 lb +15 kg | +31 lb +14 kg | +46 lb +20.9 kg | +51 lb +23.1 kg |
| 150 lb 68 kg | +34 lb +15.4 kg | +33 lb +15 kg | +48 lb +21.8 kg | +54 lb +24.5 kg |
| 160 lb 72.6 kg | +36 lb +16.3 kg | +34 lb +15.4 kg | +50 lb +22.7 kg | +56 lb +25.4 kg |
| 170 lb 77.1 kg | +37 lb +16.8 kg | +35 lb +15.9 kg | +53 lb +24 kg | +59 lb +26.7 kg |
| 180 lb 81.6 kg | +38 lb +17.2 kg | +36 lb +16.4 kg | +55 lb +24.9 kg | +61 lb +27.6 kg |
| 190 lb 86.2 kg | +40 lb +18.1 kg | +38 lb +17.2 kg | +57 lb +25.9 kg | +63 lb +28.6 kg |
| 200 lb 90.7 kg | +42 lb +19 kg | +40 lb +18.1 kg | +59 lb +26.8 kg | +65 lb +29.5 kg |
| 210 lb 95.3 kg | +43 lb +19.5 kg | +40 lb +18.1 kg | +61 lb +27.7 kg | +67 lb +30.4 kg |
| 220 lb 99.8 kg | +44 lb +19.9 kg | +42 lb +19.1 kg | +63 lb +28.6 kg | +69 lb +31.3 kg |
| 230 lb 104.3 kg | +45 lb +20.4 kg | +43 lb +19.5 kg | +65 lb +29.5 kg | +71 lb +32.2 kg |
| 240 lb 108.9 kg | +47 lb +21.3 kg | +44 lb +20 kg | +67 lb +30.4 kg | +74 lb +33.6 kg |
| 250 lb 113.4 kg | +48 lb +21.8 kg | +46 lb +20.9 kg | +68 lb +30.8 kg | +76 lb +34.4 kg |
| 260 lb 117.9 kg | +49 lb +22.2 kg | +47 lb +21.3 kg | +70 lb +31.7 kg | +77 lb +34.9 kg |
| 270 lb 122.5 kg | +51 lb +23.1 kg | +48 lb +21.8 kg | +72 lb +32.7 kg | +80 lb +36.3 kg |
| 280 lb 127 kg | +52 lb +23.6 kg | +49 lb +22.2 kg | +74 lb +33.6 kg | +81 lb +36.7 kg |
| 290 lb 131.5 kg | +53 lb +24 kg | +50 lb +22.6 kg | +76 lb +34.5 kg | +84 lb +38.1 kg |
| 300 lb 136.1 kg | +54 lb +24.5 kg | +51 lb +23.1 kg | +78 lb +35.4 kg | +86 lb +39 kg |
How Women’s One Arm Dumbbell Row and Dumbbell 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.
18.6 → 32.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell bent-over row standard minus the one-arm dumbbell row standard. A plus sign means the dumbbell bent-over 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 | +25 lb +11.4 kg | +34 lb +15.4 kg | +38 lb +17.3 kg | +41 lb +18.6 kg |
| 110 lb 49.9 kg | +26 lb +11.7 kg | +36 lb +16.3 kg | +41 lb +18.6 kg | +43 lb +19.5 kg |
| 120 lb 54.4 kg | +28 lb +12.7 kg | +37 lb +16.8 kg | +43 lb +19.5 kg | +46 lb +20.9 kg |
| 130 lb 59 kg | +29 lb +13.1 kg | +40 lb +18.2 kg | +45 lb +20.4 kg | +49 lb +22.2 kg |
| 140 lb 63.5 kg | +31 lb +14.1 kg | +42 lb +19 kg | +48 lb +21.7 kg | +51 lb +23.1 kg |
| 150 lb 68 kg | +32 lb +14.5 kg | +44 lb +20 kg | +50 lb +22.7 kg | +53 lb +24.1 kg |
| 160 lb 72.6 kg | +33 lb +15 kg | +46 lb +20.9 kg | +53 lb +24.1 kg | +55 lb +24.9 kg |
| 170 lb 77.1 kg | +35 lb +15.9 kg | +48 lb +21.7 kg | +54 lb +24.4 kg | +58 lb +26.3 kg |
| 180 lb 81.6 kg | +36 lb +16.3 kg | +50 lb +22.6 kg | +57 lb +25.9 kg | +59 lb +26.7 kg |
| 190 lb 86.2 kg | +38 lb +17.2 kg | +52 lb +23.6 kg | +59 lb +26.7 kg | +62 lb +28.1 kg |
| 200 lb 90.7 kg | +38 lb +17.2 kg | +54 lb +24.5 kg | +61 lb +27.7 kg | +64 lb +29 kg |
| 210 lb 95.3 kg | +40 lb +18.2 kg | +55 lb +25 kg | +62 lb +28.1 kg | +67 lb +30.4 kg |
| 220 lb 99.8 kg | +42 lb +19 kg | +57 lb +25.8 kg | +64 lb +29 kg | +68 lb +30.8 kg |
| 230 lb 104.3 kg | +42 lb +19 kg | +58 lb +26.3 kg | +66 lb +29.9 kg | +70 lb +31.8 kg |
| 240 lb 108.9 kg | +44 lb +20 kg | +60 lb +27.2 kg | +68 lb +30.9 kg | +72 lb +32.7 kg |
One Arm Dumbbell Row and Dumbbell Bent-Over Row Exercises Used by This Calculator
This calculator uses a strict one-arm dumbbell row and a bilateral dumbbell bent-over row. Do not substitute a chest-supported row, barbell row, cable row, machine row, kettlebell row, renegade row, partial row, or body-English row. Keep the one-arm support or hinge fixed and the bilateral bent-over hinge unchanged throughout each entered set.
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.
Use two matched dumbbells and enter weight per dumbbell
Both arms must row simultaneously from a fixed bent-over hinge. Enter the weight of one dumbbell; the calculator doubles it for the canonical bilateral load before estimating the max. Do not enter combined pair weight, a one-arm row, a chest-supported row, or reps completed with torso rise, jerking, hip drive, or shortened range.
Enter one recent one-arm dumbbell row set and one recent bilateral dumbbell bent-over row set
For the one-arm row, enter the weight of the one dumbbell and total valid reps across both arms combined using the same load and strict standard on each side. For the bilateral row, enter the weight of one matched dumbbell and count repetitions in which both arms move simultaneously. Use a whole number from 1 to 12 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.
- Dumbbell Bent-Over Row — View the individual Dumbbell Bent-Over Row standards and next strength-level target.
- 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.
- Renegade Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.