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Chest Supported Dumbbell Row Strength Standards for Men and Women

Discover how your Chest Supported 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 Chest Supported Dumbbell Row Strength Level

Calculate Your Chest Supported Dumbbell Row Strength

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Chest Supported Dumbbell Row Weight Standards

Compare your Chest Supported Dumbbell Row performance to these weight standards and see where you stand.

LevelWeight
Beginner21 lbs
Novice46 lbs
Intermediate83 lbs
Advanced130 lbs
Elite186 lbs

Chest Supported Dumbbell Row Bodyweight Ratio Standards

See how your Chest Supported Dumbbell Row strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.10
Novice0.25
Intermediate0.50
Advanced0.75
Elite1.10
LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.35
Advanced0.50
Elite0.65

Chest Supported Dumbbell Row Standards by Bodyweight

Find the Chest Supported Dumbbell Row strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs8 lbs24 lbs51 lbs87 lbs132 lbs
120 lbs10 lbs28 lbs56 lbs95 lbs141 lbs
130 lbs13 lbs32 lbs62 lbs102 lbs149 lbs
140 lbs15 lbs36 lbs67 lbs109 lbs158 lbs
150 lbs18 lbs40 lbs72 lbs115 lbs166 lbs
160 lbs20 lbs43 lbs77 lbs122 lbs173 lbs
170 lbs22 lbs47 lbs82 lbs128 lbs180 lbs
180 lbs25 lbs50 lbs87 lbs133 lbs187 lbs
190 lbs27 lbs54 lbs92 lbs139 lbs194 lbs
200 lbs30 lbs57 lbs96 lbs145 lbs200 lbs
210 lbs32 lbs61 lbs100 lbs150 lbs207 lbs
220 lbs35 lbs64 lbs105 lbs155 lbs213 lbs
230 lbs37 lbs67 lbs109 lbs160 lbs219 lbs
240 lbs39 lbs70 lbs113 lbs165 lbs224 lbs
250 lbs42 lbs73 lbs117 lbs170 lbs230 lbs
260 lbs44 lbs76 lbs120 lbs174 lbs235 lbs
270 lbs46 lbs79 lbs124 lbs179 lbs240 lbs
280 lbs48 lbs82 lbs128 lbs183 lbs246 lbs
290 lbs51 lbs85 lbs131 lbs188 lbs251 lbs
300 lbs53 lbs88 lbs135 lbs192 lbs255 lbs
310 lbs55 lbs91 lbs138 lbs196 lbs260 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs10 lbs20 lbs35 lbs54 lbs76 lbs
100 lbs12 lbs22 lbs38 lbs57 lbs80 lbs
110 lbs13 lbs24 lbs40 lbs60 lbs83 lbs
120 lbs14 lbs26 lbs43 lbs63 lbs87 lbs
130 lbs16 lbs28 lbs45 lbs66 lbs90 lbs
140 lbs17 lbs29 lbs47 lbs68 lbs93 lbs
150 lbs18 lbs31 lbs49 lbs71 lbs96 lbs
160 lbs19 lbs33 lbs51 lbs73 lbs98 lbs
170 lbs20 lbs34 lbs53 lbs75 lbs101 lbs
180 lbs21 lbs35 lbs54 lbs77 lbs103 lbs
190 lbs22 lbs37 lbs56 lbs79 lbs105 lbs
200 lbs23 lbs38 lbs58 lbs81 lbs108 lbs
210 lbs24 lbs39 lbs59 lbs83 lbs110 lbs
220 lbs25 lbs41 lbs61 lbs85 lbs112 lbs
230 lbs26 lbs42 lbs62 lbs87 lbs114 lbs
240 lbs27 lbs43 lbs64 lbs88 lbs116 lbs
250 lbs28 lbs44 lbs65 lbs90 lbs118 lbs
260 lbs29 lbs45 lbs66 lbs91 lbs119 lbs

Chest Supported Dumbbell Row Standards by Age

Discover how Chest Supported Dumbbell Row strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1518 lbs39 lbs70 lbs111 lbs159 lbs
2020 lbs45 lbs80 lbs127 lbs181 lbs
2521 lbs46 lbs83 lbs130 lbs186 lbs
3021 lbs46 lbs83 lbs130 lbs186 lbs
3521 lbs46 lbs83 lbs130 lbs186 lbs
4021 lbs46 lbs83 lbs130 lbs186 lbs
4520 lbs44 lbs78 lbs124 lbs176 lbs
5019 lbs41 lbs74 lbs116 lbs166 lbs
5517 lbs38 lbs68 lbs107 lbs153 lbs
6016 lbs35 lbs62 lbs98 lbs140 lbs
6515 lbs31 lbs56 lbs89 lbs127 lbs
7013 lbs28 lbs51 lbs80 lbs114 lbs
7512 lbs25 lbs45 lbs71 lbs102 lbs
8011 lbs23 lbs41 lbs64 lbs91 lbs
8510 lbs21 lbs37 lbs57 lbs82 lbs
909 lbs19 lbs33 lbs52 lbs74 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1514 lbs25 lbs40 lbs59 lbs81 lbs
2016 lbs29 lbs46 lbs68 lbs92 lbs
2516 lbs29 lbs47 lbs69 lbs95 lbs
3016 lbs29 lbs47 lbs69 lbs95 lbs
3516 lbs29 lbs47 lbs69 lbs95 lbs
4016 lbs29 lbs47 lbs69 lbs95 lbs
4515 lbs28 lbs45 lbs66 lbs90 lbs
5015 lbs26 lbs42 lbs62 lbs84 lbs
5514 lbs24 lbs39 lbs57 lbs78 lbs
6012 lbs22 lbs36 lbs52 lbs71 lbs
6511 lbs20 lbs32 lbs47 lbs65 lbs
7010 lbs18 lbs29 lbs43 lbs58 lbs
759 lbs16 lbs26 lbs38 lbs52 lbs
808 lbs15 lbs23 lbs34 lbs47 lbs
858 lbs13 lbs21 lbs31 lbs42 lbs
907 lbs12 lbs19 lbs28 lbs38 lbs

Chest Supported Dumbbell Row Overview

A highly effective exercise for targeting the upper back and lats while reducing lower back strain by keeping the chest supported on an incline bench.

Muscles Worked

Equipment Needed

Incline Bench, Dumbbells

How To Perform the Chest Supported Dumbbell Row

  1. Adjust an incline bench to a 30-45 degree angle.
  2. Lie face down on the bench with your chest and abdomen supported.
  3. Hold a dumbbell in each hand, with arms extended straight down.
  4. Pull the dumbbells towards your hips, keeping your elbows close to your body.
  5. Squeeze your shoulder blades together at the top of the movement.
  6. Slowly lower the dumbbells back to the starting position.
  7. Repeat for the desired number of repetitions.
  8. Exhale as you lift the weights and inhale as you lower them.

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

Pro Tips for Chest Supported Dumbbell Row

  • Ensure the bench is at a comfortable angle to fully support your chest.
  • Keep your core engaged throughout the movement to maintain stability.
  • Avoid using momentum; focus on controlled, deliberate movements.
  • Start with lighter weights to master the form before increasing the load.

Chest Supported Dumbbell Row Variations and Alternatives

Variations

Alternatives

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Chest Supported Dumbbell Row?

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