Skip to content

dumbbell rear delt row_shoulder Strength Standards

Quick Answer dumbbell rear delt row_shoulder

A 180 lb male with an Intermediate-level dumbbell rear delt row_shoulder of 36 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 47 lbs (0.26x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

dumbbell rear delt row_shoulder demonstration
Competition-Derived

How strong is your dumbbell rear delt row_shoulder? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles delts
Equipment dumbbell
Data Points 71 rows
Difficulty Intermediate
Type Compound

Estimated Standards - Estimated from shoulder-press standards using a 0.25x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your dumbbell rear delt row_shoulder?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
Help improve accuracy for everyone
Share your FVCP with friends
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

How Much Should You dumbbell rear delt row_shoulder?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 8 14 21 29 39
120 10 16 23 32 42
130 11 18 26 35 45
140 13 19 28 38 49
150 14 21 30 40 51
160 16 23 32 43 54
170 17 25 34 45 57
180 19 27 36 47 60
190 20 28 38 50 62
200 22 30 40 52 64
210 23 32 42 54 67
220 24 33 44 56 69
230 26 35 46 58 71
240 27 36 47 60 73
250 28 38 49 62 76
260 29 39 51 64 78
270 31 40 52 66 80
280 32 42 54 67 82
290 33 43 55 69 83
300 34 45 57 71 85
310 35 46 58 72 87

How Does Age Affect dumbbell rear delt row_shoulder Strength?

How dumbbell rear delt row_shoulder standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 14 21 30 41 53
20 16 24 35 47 60
25 17 25 36 48 62
30 17 25 36 48 62
35 17 25 36 48 62
40 17 25 36 48 62
45 16 24 34 46 59
50 15 22 32 43 55
55 14 21 29 40 51
60 12 19 27 36 47
65 11 17 24 33 42
70 10 15 22 29 38
75 9 14 19 26 34
80 8 12 17 24 30
85 7 11 16 21 27
90 7 10 14 19 24

What Do dumbbell rear delt row_shoulder Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are building the mind-muscle connection for the dumbbell rear delt row_shoulder, learning to initiate the pull with your back rather than your arms, and developing basic grip strength.

Novice

Stronger than 20% of lifters. You can perform the dumbbell rear delt row_shoulder with proper scapular retraction and a controlled range of motion. You are progressively overloading and building back thickness and lat width.

Intermediate

Stronger than 50% of lifters. Your dumbbell rear delt row_shoulder shows strong back engagement with minimal momentum. You use RPE to regulate pulling intensity and train strategically to balance horizontal and vertical pull volume.

Advanced

Stronger than 80% of lifters. You have built substantial back development through the dumbbell rear delt row_shoulder with refined technique and heavy loads. Your grip is no longer a limiting factor, and you manage rowing and pulling fatigue across training blocks.

Elite

Stronger than 95% of lifters. Your dumbbell rear delt row_shoulder strength is exceptional. You can handle loads that most lifters cannot move with strict form, and your back development reflects years of high-volume, periodized pulling work.

How to Progress Your dumbbell rear delt row_shoulder

Tier-specific training recommendations to move your dumbbell rear delt row_shoulder to the next level.

Beginner → Novice Building Your Foundation
  • Train the dumbbell rear delt row_shoulder 2x per week, focusing on initiating the pull from your back, not your arms.
  • Use linear progression with strict form - no swinging or excessive body English.
  • Pause briefly at peak contraction to build the mind-muscle connection.
  • Develop grip strength in parallel to avoid it becoming a bottleneck.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Add a pull variation (different grip width, underhand, or single-arm) for balanced development.
  • Increase pulling volume to 10-15 sets per week across all back movements.
  • Program the dumbbell rear delt row_shoulder at RPE 7-8, saving RPE 9 work for top sets only.
  • Balance horizontal pulls (rows) with vertical pulls (pulldowns/pull-ups).
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks with progressive overload on the dumbbell rear delt row_shoulder.
  • Use RPE 8-9 for heavy sets with calculated backoff work at RPE 6-7.
  • Add controlled eccentrics and paused reps to break through plateaus.
  • Total back volume of 15-22 sets per week, distributed across pull patterns.
Program your backoff sets →
Advanced → Elite Mastery
  • Maximize the dumbbell rear delt row_shoulder through advanced intensity techniques and precise volume management.
  • Use periodized blocks with planned overreaching and supercompensation phases.
  • Refine execution: squeeze at contraction, controlled stretch, zero momentum.
  • Your back development should reflect years of disciplined, high-volume pulling.
View RPE-to-percentage chart →

How to Perform dumbbell rear delt row_shoulder

["Stand with your feet shoulder-width apart and knees slightly bent.","Hold a dumbbell in each hand with your palms facing your body.","Bend forward at the waist, keeping your back straight and your core engaged.","Extend your arms straight down towards the floor, with a slight bend in your elbows.","Raise the dumbbells out to the sides, squeezing your shoulder blades together.","Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.","Repeat for the desired number of repetitions."]

Read the complete dumbbell rear delt row_shoulder guide on FitnessVolt →

Where Do These dumbbell rear delt row_shoulder Standards Come From?

These dumbbell rear delt row_shoulder standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your dumbbell rear delt row_shoulder Good for Your Weight?

Strength standards help you objectively measure your dumbbell rear delt row_shoulder performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can dumbbell rear delt row_shoulder 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" dumbbell rear delt row_shoulder depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the dumbbell rear delt row_shoulder within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE