Dumbbell Row Strength Standards for Men and Women
Discover how your 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 Dumbbell Row Strength Level
Calculate Your Dumbbell Row Strength
Dumbbell Row Weight Standards
Compare your Dumbbell Row performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 44 lbs |
| Novice | 69 lbs |
| Intermediate | 103 lbs |
| Advanced | 145 lbs |
| Elite | 191 lbs |
Dumbbell Row Bodyweight Ratio Standards
See how your Dumbbell Row strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.20 |
| Novice | 0.35 |
| Intermediate | 0.55 |
| Advanced | 0.80 |
| Elite | 1.05 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.10 |
| Novice | 0.20 |
| Intermediate | 0.35 |
| Advanced | 0.50 |
| Elite | 0.65 |
Dumbbell Row Standards by Bodyweight
Find the Dumbbell Row strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 25 lbs | 42 lbs | 65 lbs | 95 lbs | 129 lbs |
| 120 lbs | 29 lbs | 47 lbs | 72 lbs | 103 lbs | 139 lbs |
| 130 lbs | 32 lbs | 52 lbs | 78 lbs | 111 lbs | 148 lbs |
| 140 lbs | 36 lbs | 57 lbs | 85 lbs | 119 lbs | 157 lbs |
| 150 lbs | 40 lbs | 62 lbs | 91 lbs | 126 lbs | 166 lbs |
| 160 lbs | 44 lbs | 67 lbs | 97 lbs | 133 lbs | 174 lbs |
| 170 lbs | 47 lbs | 71 lbs | 102 lbs | 140 lbs | 182 lbs |
| 180 lbs | 51 lbs | 76 lbs | 108 lbs | 147 lbs | 189 lbs |
| 190 lbs | 55 lbs | 80 lbs | 114 lbs | 153 lbs | 197 lbs |
| 200 lbs | 58 lbs | 85 lbs | 119 lbs | 159 lbs | 204 lbs |
| 210 lbs | 62 lbs | 89 lbs | 124 lbs | 165 lbs | 211 lbs |
| 220 lbs | 65 lbs | 93 lbs | 129 lbs | 171 lbs | 217 lbs |
| 230 lbs | 68 lbs | 97 lbs | 134 lbs | 177 lbs | 224 lbs |
| 240 lbs | 72 lbs | 101 lbs | 139 lbs | 183 lbs | 230 lbs |
| 250 lbs | 75 lbs | 105 lbs | 144 lbs | 188 lbs | 236 lbs |
| 260 lbs | 78 lbs | 109 lbs | 148 lbs | 193 lbs | 242 lbs |
| 270 lbs | 81 lbs | 113 lbs | 153 lbs | 198 lbs | 248 lbs |
| 280 lbs | 85 lbs | 117 lbs | 157 lbs | 204 lbs | 254 lbs |
| 290 lbs | 88 lbs | 121 lbs | 161 lbs | 208 lbs | 259 lbs |
| 300 lbs | 91 lbs | 124 lbs | 166 lbs | 213 lbs | 265 lbs |
| 310 lbs | 94 lbs | 128 lbs | 170 lbs | 218 lbs | 270 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 20 lbs | 30 lbs | 44 lbs | 62 lbs | 82 lbs |
| 100 lbs | 21 lbs | 32 lbs | 47 lbs | 65 lbs | 86 lbs |
| 110 lbs | 23 lbs | 34 lbs | 49 lbs | 68 lbs | 90 lbs |
| 120 lbs | 24 lbs | 36 lbs | 51 lbs | 71 lbs | 93 lbs |
| 130 lbs | 25 lbs | 37 lbs | 54 lbs | 74 lbs | 96 lbs |
| 140 lbs | 26 lbs | 39 lbs | 56 lbs | 76 lbs | 99 lbs |
| 150 lbs | 28 lbs | 41 lbs | 58 lbs | 78 lbs | 102 lbs |
| 160 lbs | 29 lbs | 42 lbs | 60 lbs | 81 lbs | 104 lbs |
| 170 lbs | 30 lbs | 44 lbs | 61 lbs | 83 lbs | 107 lbs |
| 180 lbs | 31 lbs | 45 lbs | 63 lbs | 85 lbs | 109 lbs |
| 190 lbs | 32 lbs | 46 lbs | 65 lbs | 87 lbs | 111 lbs |
| 200 lbs | 33 lbs | 48 lbs | 66 lbs | 89 lbs | 114 lbs |
| 210 lbs | 34 lbs | 49 lbs | 68 lbs | 91 lbs | 116 lbs |
| 220 lbs | 35 lbs | 50 lbs | 69 lbs | 92 lbs | 118 lbs |
| 230 lbs | 36 lbs | 51 lbs | 71 lbs | 94 lbs | 120 lbs |
| 240 lbs | 37 lbs | 52 lbs | 72 lbs | 96 lbs | 121 lbs |
| 250 lbs | 38 lbs | 54 lbs | 74 lbs | 97 lbs | 123 lbs |
| 260 lbs | 39 lbs | 55 lbs | 75 lbs | 99 lbs | 125 lbs |
Dumbbell Row Standards by Age
Discover how Dumbbell Row strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 39 lbs | 61 lbs | 89 lbs | 125 lbs | 164 lbs |
| 20 | 43 lbs | 68 lbs | 101 lbs | 141 lbs | 187 lbs |
| 25 | 44 lbs | 69 lbs | 103 lbs | 145 lbs | 191 lbs |
| 30 | 44 lbs | 69 lbs | 103 lbs | 145 lbs | 191 lbs |
| 35 | 44 lbs | 69 lbs | 103 lbs | 145 lbs | 191 lbs |
| 40 | 44 lbs | 69 lbs | 103 lbs | 145 lbs | 191 lbs |
| 45 | 42 lbs | 66 lbs | 99 lbs | 138 lbs | 182 lbs |
| 50 | 40 lbs | 63 lbs | 93 lbs | 130 lbs | 171 lbs |
| 55 | 38 lbs | 59 lbs | 87 lbs | 121 lbs | 159 lbs |
| 60 | 35 lbs | 54 lbs | 80 lbs | 111 lbs | 146 lbs |
| 65 | 33 lbs | 50 lbs | 73 lbs | 101 lbs | 133 lbs |
| 70 | 30 lbs | 46 lbs | 67 lbs | 92 lbs | 120 lbs |
| 75 | 28 lbs | 42 lbs | 60 lbs | 83 lbs | 108 lbs |
| 80 | 26 lbs | 38 lbs | 55 lbs | 75 lbs | 98 lbs |
| 85 | 24 lbs | 35 lbs | 50 lbs | 68 lbs | 89 lbs |
| 90 | 23 lbs | 33 lbs | 46 lbs | 62 lbs | 81 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 23 lbs | 34 lbs | 49 lbs | 67 lbs | 87 lbs |
| 20 | 26 lbs | 38 lbs | 55 lbs | 75 lbs | 99 lbs |
| 25 | 26 lbs | 39 lbs | 56 lbs | 77 lbs | 101 lbs |
| 30 | 26 lbs | 39 lbs | 56 lbs | 77 lbs | 101 lbs |
| 35 | 26 lbs | 39 lbs | 56 lbs | 77 lbs | 101 lbs |
| 40 | 26 lbs | 39 lbs | 56 lbs | 77 lbs | 101 lbs |
| 45 | 25 lbs | 37 lbs | 54 lbs | 74 lbs | 96 lbs |
| 50 | 24 lbs | 35 lbs | 51 lbs | 70 lbs | 91 lbs |
| 55 | 23 lbs | 34 lbs | 48 lbs | 65 lbs | 85 lbs |
| 60 | 22 lbs | 31 lbs | 44 lbs | 60 lbs | 78 lbs |
| 65 | 21 lbs | 29 lbs | 41 lbs | 55 lbs | 71 lbs |
| 70 | 19 lbs | 27 lbs | 38 lbs | 51 lbs | 65 lbs |
| 75 | 18 lbs | 25 lbs | 35 lbs | 46 lbs | 59 lbs |
| 80 | 17 lbs | 24 lbs | 32 lbs | 42 lbs | 54 lbs |
| 85 | 16 lbs | 22 lbs | 30 lbs | 39 lbs | 49 lbs |
| 90 | 16 lbs | 21 lbs | 28 lbs | 36 lbs | 45 lbs |
Dumbbell Row Overview
The Dumbbell Row is a strength exercise that targets the upper back and biceps by pulling a dumbbell from a bent-over position, promoting muscle growth and stability.
Muscles Worked
Equipment Needed
Dumbbells
How To Perform the Dumbbell Row
- Start by standing with feet shoulder-width apart, holding a dumbbell in each hand, palms facing your body.
- Bend your knees slightly and hinge at the hips, keeping your back straight and head in line with your spine.
- Let the dumbbells hang at arms length, directly below your shoulders.
- Pull the dumbbells towards your ribcage, squeezing your shoulder blades together at the top of the movement.
- Lower the dumbbells back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions, ensuring you breathe out as you lift and in as you lower.
Want to perfect your form? Check out our detailed guide on Dumbbell Row for proper technique and tips.
Pro Tips for Dumbbell Row
- Keep your back straight and avoid rounding your shoulders.
- Engage your core to maintain stability throughout the movement.
- Avoid using momentum to lift the weights; focus on controlled motions.
- If you experience lower back discomfort, consider using a bench for support.
Dumbbell Row Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Dumbbell Row?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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