One Arm Dumbbell Row vs Pull Ups Strength Standards
Compare your one-arm dumbbell row and pull-ups against strength standards for your sex, age range, and bodyweight. Enter one result for each exercise to see your strength levels, next target, and which exercise is the priority.
Use each exercise's canonical input: Weight of the one dumbbell for One Arm Dumbbell Row and Strict repetitions for Pull Ups. Use a strict one-arm dumbbell row using the same dumbbell load on both arms and total valid reps across both arms combined; use one continuous set of pronated-grip dead-hang pull-ups with full arm extension and the chin clearly above the bar on every rep. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range is saved for anonymous usage reports and does not change the standards.
One Arm Dumbbell Row vs Pull Ups Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s One Arm Dumbbell Row vs Pull-Ups Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | One Arm Dumbbell Row:48 lb21.8 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:70 lb31.8 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | One Arm Dumbbell Row:98 lb44.5 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | One Arm Dumbbell Row:129 lb58.5 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 130 lb 59 kg | One Arm Dumbbell Row:50 lb22.7 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:74 lb33.6 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | One Arm Dumbbell Row:103 lb46.7 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | One Arm Dumbbell Row:136 lb61.7 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 140 lb 63.5 kg | One Arm Dumbbell Row:53 lb24 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:78 lb35.4 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | One Arm Dumbbell Row:109 lb49.4 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | One Arm Dumbbell Row:143 lb64.9 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 150 lb 68 kg | One Arm Dumbbell Row:56 lb25.4 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:81 lb36.7 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | One Arm Dumbbell Row:114 lb51.7 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | One Arm Dumbbell Row:149 lb67.6 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 160 lb 72.6 kg | One Arm Dumbbell Row:58 lb26.3 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:85 lb38.6 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | One Arm Dumbbell Row:119 lb54 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | One Arm Dumbbell Row:156 lb70.8 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 170 lb 77.1 kg | One Arm Dumbbell Row:60 lb27.2 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:88 lb39.9 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | One Arm Dumbbell Row:123 lb55.8 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | One Arm Dumbbell Row:162 lb73.5 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 180 lb 81.6 kg | One Arm Dumbbell Row:63 lb28.6 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:92 lb41.7 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | One Arm Dumbbell Row:128 lb58.1 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | One Arm Dumbbell Row:169 lb76.7 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 190 lb 86.2 kg | One Arm Dumbbell Row:65 lb29.5 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:95 lb43.1 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | One Arm Dumbbell Row:133 lb60.3 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | One Arm Dumbbell Row:175 lb79.4 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 200 lb 90.7 kg | One Arm Dumbbell Row:67 lb30.4 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:98 lb44.5 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | One Arm Dumbbell Row:138 lb62.6 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | One Arm Dumbbell Row:181 lb82.1 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 210 lb 95.3 kg | One Arm Dumbbell Row:69 lb31.3 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:102 lb46.3 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | One Arm Dumbbell Row:142 lb64.4 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | One Arm Dumbbell Row:187 lb84.8 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 220 lb 99.8 kg | One Arm Dumbbell Row:72 lb32.7 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:105 lb47.6 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | One Arm Dumbbell Row:147 lb66.7 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | One Arm Dumbbell Row:193 lb87.5 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 230 lb 104.3 kg | One Arm Dumbbell Row:74 lb33.6 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:108 lb49 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | One Arm Dumbbell Row:151 lb68.5 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | One Arm Dumbbell Row:199 lb90.3 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 240 lb 108.9 kg | One Arm Dumbbell Row:76 lb34.5 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:111 lb50.3 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | One Arm Dumbbell Row:155 lb70.3 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | One Arm Dumbbell Row:204 lb92.5 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 250 lb 113.4 kg | One Arm Dumbbell Row:78 lb35.4 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:114 lb51.7 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | One Arm Dumbbell Row:160 lb72.6 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | One Arm Dumbbell Row:210 lb95.3 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 260 lb 117.9 kg | One Arm Dumbbell Row:80 lb36.3 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:117 lb53.1 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | One Arm Dumbbell Row:164 lb74.4 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | One Arm Dumbbell Row:216 lb98 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 270 lb 122.5 kg | One Arm Dumbbell Row:82 lb37.2 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:120 lb54.4 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | One Arm Dumbbell Row:168 lb76.2 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | One Arm Dumbbell Row:221 lb100.2 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 280 lb 127 kg | One Arm Dumbbell Row:84 lb38.1 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:123 lb55.8 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | One Arm Dumbbell Row:172 lb78 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | One Arm Dumbbell Row:227 lb103 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 290 lb 131.5 kg | One Arm Dumbbell Row:86 lb39 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:126 lb57.2 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | One Arm Dumbbell Row:176 lb79.8 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | One Arm Dumbbell Row:232 lb105.2 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 300 lb 136.1 kg | One Arm Dumbbell Row:88 lb39.9 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:129 lb58.5 kg Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | One Arm Dumbbell Row:180 lb81.6 kg Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | One Arm Dumbbell Row:237 lb107.5 kg Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
Women’s One Arm Dumbbell Row vs Pull-Ups Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | One Arm Dumbbell Row:27 lb12.2 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Dumbbell Row:41 lb18.6 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:60 lb27.2 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | One Arm Dumbbell Row:80 lb36.3 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 110 lb 49.9 kg | One Arm Dumbbell Row:29 lb13.2 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Dumbbell Row:44 lb20 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:63 lb28.6 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | One Arm Dumbbell Row:85 lb38.6 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 120 lb 54.4 kg | One Arm Dumbbell Row:31 lb14.1 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Dumbbell Row:47 lb21.3 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:67 lb30.4 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | One Arm Dumbbell Row:90 lb40.8 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 130 lb 59 kg | One Arm Dumbbell Row:33 lb15 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Dumbbell Row:49 lb22.2 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:71 lb32.2 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | One Arm Dumbbell Row:95 lb43.1 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 140 lb 63.5 kg | One Arm Dumbbell Row:34 lb15.4 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Dumbbell Row:52 lb23.6 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:74 lb33.6 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | One Arm Dumbbell Row:100 lb45.4 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 150 lb 68 kg | One Arm Dumbbell Row:36 lb16.3 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Dumbbell Row:54 lb24.5 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:78 lb35.4 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | One Arm Dumbbell Row:105 lb47.6 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 160 lb 72.6 kg | One Arm Dumbbell Row:38 lb17.2 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Dumbbell Row:56 lb25.4 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:81 lb36.7 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | One Arm Dumbbell Row:110 lb49.9 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 170 lb 77.1 kg | One Arm Dumbbell Row:39 lb17.7 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Dumbbell Row:59 lb26.8 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:85 lb38.6 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | One Arm Dumbbell Row:114 lb51.7 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 180 lb 81.6 kg | One Arm Dumbbell Row:41 lb18.6 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Dumbbell Row:61 lb27.7 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:88 lb39.9 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | One Arm Dumbbell Row:119 lb54 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 190 lb 86.2 kg | One Arm Dumbbell Row:42 lb19.1 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Dumbbell Row:63 lb28.6 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:91 lb41.3 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | One Arm Dumbbell Row:123 lb55.8 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 200 lb 90.7 kg | One Arm Dumbbell Row:44 lb20 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Dumbbell Row:65 lb29.5 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:94 lb42.6 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | One Arm Dumbbell Row:127 lb57.6 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 210 lb 95.3 kg | One Arm Dumbbell Row:45 lb20.4 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Dumbbell Row:68 lb30.8 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:98 lb44.5 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | One Arm Dumbbell Row:131 lb59.4 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 220 lb 99.8 kg | One Arm Dumbbell Row:46 lb20.9 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Dumbbell Row:70 lb31.8 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:101 lb45.8 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | One Arm Dumbbell Row:136 lb61.7 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 230 lb 104.3 kg | One Arm Dumbbell Row:48 lb21.8 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Dumbbell Row:72 lb32.7 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:104 lb47.2 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | One Arm Dumbbell Row:140 lb63.5 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 240 lb 108.9 kg | One Arm Dumbbell Row:49 lb22.2 kg Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Dumbbell Row:74 lb33.6 kg Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | One Arm Dumbbell Row:107 lb48.5 kg Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | One Arm Dumbbell Row:144 lb65.3 kg Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
How Your One Arm Dumbbell Row vs Pull Ups Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
1. Estimate the weight-based result
For One Arm Dumbbell Row, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- 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.
2. Rate the One Arm Dumbbell Row result
The one-arm dumbbell row standards use the sex-specific strength levels from the individual One Arm Dumbbell Row tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
3. Rate the Pull-Ups result
The canonical pull-up tool uses sex-specific repetition bands. Age range and bodyweight are recorded for context and analytics but do not change these thresholds. The calculator uses strict unbroken bodyweight repetitions and does not convert the repetitions into an estimated weight.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range is recorded anonymously and does not change either standard.
| Stage | What happens |
|---|---|
| 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. Measurement: estimated one-rep max. |
| Rate the pull-up set | Compare strict pronated-grip repetitions with the applicable pull-up rep thresholds. Measurement: Strict unbroken pull-up reps. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s One Arm Dumbbell Row and Pull Ups Standards Differ
What the men’s standards show:
Elite weight targets from 120 to 300 lb bodyweight.
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s One Arm Dumbbell Row and Pull Ups Standards Differ
What the women’s standards show:
Elite weight targets from 100 to 240 lb bodyweight.
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
One Arm Dumbbell Row and Pull Ups Exercises Used by This Calculator
This calculator uses a strict one-arm dumbbell row and a strict bodyweight pull-up set. Use strict canonical One Arm Dumbbell Row and Pull Ups 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.
Count strict pronated-grip pull-ups
Use a fixed bar and pronated grip. Begin every rep from a dead hang at full arm extension and pull until the chin is clearly above the bar. Count one continuous unbroken set. Do not enter chin-ups, neutral-grip or ring reps, assisted or weighted reps, partial reps, kipping, hip drive, or leg swing.
Enter one recent One Arm Dumbbell Row result and one recent Pull Ups result
Use each exercise’s canonical input: Weight of the one dumbbell for One Arm Dumbbell Row and Strict repetitions for Pull Ups.
Related Tools
- One Arm Dumbbell Row — View the individual One Arm Dumbbell Row standards and next strength-level target.
- Strict Bodyweight Pull-Up — View the individual Pull-Ups 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.