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Bent Over Dumbbell Row Strength Standards for Men and Women

Discover how your Bent Over Dumbbell Row performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Bent Over Dumbbell Row Strength Level

Calculate Your Bent Over Dumbbell Row Strength

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Bent Over Dumbbell Row Weight Standards

Compare your Bent Over Dumbbell Row performance to these weight standards and see where you stand.

LevelWeight
Beginner26 lbs
Novice48 lbs
Intermediate77 lbs
Advanced114 lbs
Elite156 lbs

Bent Over Dumbbell Row Bodyweight Ratio Standards

See how your Bent Over Dumbbell Row strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.15
Novice0.30
Intermediate0.45
Advanced0.65
Elite0.90
LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.30
Advanced0.50
Elite0.70

Bent Over Dumbbell Row Standards by Bodyweight

Find the Bent Over Dumbbell Row strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs14 lbs29 lbs51 lbs80 lbs113 lbs
120 lbs16 lbs33 lbs56 lbs86 lbs121 lbs
130 lbs19 lbs36 lbs61 lbs92 lbs128 lbs
140 lbs21 lbs40 lbs65 lbs97 lbs134 lbs
150 lbs24 lbs43 lbs70 lbs103 lbs140 lbs
160 lbs26 lbs46 lbs74 lbs108 lbs146 lbs
170 lbs29 lbs50 lbs78 lbs113 lbs152 lbs
180 lbs31 lbs53 lbs82 lbs117 lbs157 lbs
190 lbs33 lbs56 lbs86 lbs122 lbs163 lbs
200 lbs36 lbs59 lbs89 lbs126 lbs168 lbs
210 lbs38 lbs62 lbs93 lbs131 lbs173 lbs
220 lbs40 lbs64 lbs96 lbs135 lbs177 lbs
230 lbs42 lbs67 lbs100 lbs139 lbs182 lbs
240 lbs44 lbs70 lbs103 lbs143 lbs186 lbs
250 lbs46 lbs72 lbs106 lbs146 lbs191 lbs
260 lbs48 lbs75 lbs109 lbs150 lbs195 lbs
270 lbs50 lbs78 lbs112 lbs154 lbs199 lbs
280 lbs52 lbs80 lbs115 lbs157 lbs203 lbs
290 lbs54 lbs82 lbs118 lbs160 lbs207 lbs
300 lbs56 lbs85 lbs121 lbs164 lbs211 lbs
310 lbs58 lbs87 lbs124 lbs167 lbs214 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs8 lbs18 lbs33 lbs54 lbs78 lbs
100 lbs9 lbs20 lbs36 lbs57 lbs82 lbs
110 lbs10 lbs22 lbs38 lbs60 lbs86 lbs
120 lbs11 lbs23 lbs41 lbs63 lbs89 lbs
130 lbs12 lbs25 lbs43 lbs66 lbs93 lbs
140 lbs14 lbs27 lbs45 lbs69 lbs96 lbs
150 lbs15 lbs28 lbs47 lbs71 lbs99 lbs
160 lbs16 lbs30 lbs49 lbs73 lbs101 lbs
170 lbs17 lbs31 lbs51 lbs76 lbs104 lbs
180 lbs18 lbs32 lbs53 lbs78 lbs107 lbs
190 lbs19 lbs34 lbs54 lbs80 lbs109 lbs
200 lbs20 lbs35 lbs56 lbs82 lbs111 lbs
210 lbs21 lbs36 lbs57 lbs84 lbs114 lbs
220 lbs21 lbs37 lbs59 lbs86 lbs116 lbs
230 lbs22 lbs39 lbs60 lbs87 lbs118 lbs
240 lbs23 lbs40 lbs62 lbs89 lbs120 lbs
250 lbs24 lbs41 lbs63 lbs91 lbs122 lbs
260 lbs25 lbs42 lbs65 lbs92 lbs124 lbs

Bent Over Dumbbell Row Standards by Age

Discover how Bent Over Dumbbell Row strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1523 lbs41 lbs66 lbs97 lbs133 lbs
2026 lbs47 lbs75 lbs111 lbs152 lbs
2526 lbs48 lbs77 lbs114 lbs156 lbs
3026 lbs48 lbs77 lbs114 lbs156 lbs
3526 lbs48 lbs77 lbs114 lbs156 lbs
4026 lbs48 lbs77 lbs114 lbs156 lbs
4525 lbs45 lbs73 lbs108 lbs148 lbs
5024 lbs43 lbs69 lbs102 lbs139 lbs
5522 lbs40 lbs64 lbs94 lbs128 lbs
6020 lbs36 lbs58 lbs86 lbs117 lbs
6518 lbs33 lbs53 lbs78 lbs106 lbs
7016 lbs30 lbs48 lbs70 lbs95 lbs
7515 lbs27 lbs43 lbs63 lbs85 lbs
8013 lbs24 lbs38 lbs56 lbs76 lbs
8512 lbs21 lbs34 lbs50 lbs69 lbs
9011 lbs19 lbs31 lbs46 lbs62 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1511 lbs22 lbs39 lbs59 lbs83 lbs
2013 lbs26 lbs44 lbs68 lbs95 lbs
2513 lbs26 lbs45 lbs69 lbs97 lbs
3013 lbs26 lbs45 lbs69 lbs97 lbs
3513 lbs26 lbs45 lbs69 lbs97 lbs
4013 lbs26 lbs45 lbs69 lbs97 lbs
4512 lbs25 lbs43 lbs66 lbs92 lbs
5012 lbs23 lbs40 lbs62 lbs87 lbs
5511 lbs22 lbs37 lbs57 lbs80 lbs
6010 lbs20 lbs34 lbs52 lbs73 lbs
659 lbs18 lbs31 lbs47 lbs66 lbs
708 lbs16 lbs28 lbs43 lbs60 lbs
758 lbs15 lbs25 lbs38 lbs54 lbs
807 lbs13 lbs22 lbs34 lbs48 lbs
856 lbs12 lbs20 lbs31 lbs43 lbs
906 lbs11 lbs18 lbs28 lbs39 lbs

Bent Over Dumbbell Row Overview

The Bent Over Dumbbell Row is a compound exercise targeting the back muscles, improving strength and stability through a controlled pulling motion.

Muscles Worked

Equipment Needed

Dumbbells

How To Perform the Bent Over Dumbbell Row

  1. Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
  2. Bend your knees slightly and hinge at the hips to lower your torso until it is almost parallel to the floor. Keep your back straight and core engaged.
  3. Let the dumbbells hang at arm's length from your shoulders, ensuring your arms are fully extended.
  4. Begin the movement by pulling the dumbbells towards your torso, squeezing your shoulder blades together at the top of the movement.
  5. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position with a controlled motion.
  6. Repeat for the desired number of repetitions.

Want to perfect your form? Check out our detailed guide on Bent Over Dumbbell Row for proper technique and tips.

Pro Tips for Bent Over Dumbbell Row

  • Keep your back straight and avoid rounding your shoulders to prevent injury.
  • Engage your core throughout the exercise to maintain stability.
  • Use a controlled, deliberate motion to avoid using momentum.
  • Adjust the weight according to your strength level to ensure proper form.

Compare Other Exercises

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Ready to Improve Your Bent Over Dumbbell Row?

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