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

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Dumbbell Row Weight Standards

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

LevelWeight
Beginner44 lbs
Novice69 lbs
Intermediate103 lbs
Advanced145 lbs
Elite191 lbs

Dumbbell Row Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.20
Novice0.35
Intermediate0.55
Advanced0.80
Elite1.05
LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.35
Advanced0.50
Elite0.65

Dumbbell Row Standards by Bodyweight

Find the Dumbbell Row strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs25 lbs42 lbs65 lbs95 lbs129 lbs
120 lbs29 lbs47 lbs72 lbs103 lbs139 lbs
130 lbs32 lbs52 lbs78 lbs111 lbs148 lbs
140 lbs36 lbs57 lbs85 lbs119 lbs157 lbs
150 lbs40 lbs62 lbs91 lbs126 lbs166 lbs
160 lbs44 lbs67 lbs97 lbs133 lbs174 lbs
170 lbs47 lbs71 lbs102 lbs140 lbs182 lbs
180 lbs51 lbs76 lbs108 lbs147 lbs189 lbs
190 lbs55 lbs80 lbs114 lbs153 lbs197 lbs
200 lbs58 lbs85 lbs119 lbs159 lbs204 lbs
210 lbs62 lbs89 lbs124 lbs165 lbs211 lbs
220 lbs65 lbs93 lbs129 lbs171 lbs217 lbs
230 lbs68 lbs97 lbs134 lbs177 lbs224 lbs
240 lbs72 lbs101 lbs139 lbs183 lbs230 lbs
250 lbs75 lbs105 lbs144 lbs188 lbs236 lbs
260 lbs78 lbs109 lbs148 lbs193 lbs242 lbs
270 lbs81 lbs113 lbs153 lbs198 lbs248 lbs
280 lbs85 lbs117 lbs157 lbs204 lbs254 lbs
290 lbs88 lbs121 lbs161 lbs208 lbs259 lbs
300 lbs91 lbs124 lbs166 lbs213 lbs265 lbs
310 lbs94 lbs128 lbs170 lbs218 lbs270 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs20 lbs30 lbs44 lbs62 lbs82 lbs
100 lbs21 lbs32 lbs47 lbs65 lbs86 lbs
110 lbs23 lbs34 lbs49 lbs68 lbs90 lbs
120 lbs24 lbs36 lbs51 lbs71 lbs93 lbs
130 lbs25 lbs37 lbs54 lbs74 lbs96 lbs
140 lbs26 lbs39 lbs56 lbs76 lbs99 lbs
150 lbs28 lbs41 lbs58 lbs78 lbs102 lbs
160 lbs29 lbs42 lbs60 lbs81 lbs104 lbs
170 lbs30 lbs44 lbs61 lbs83 lbs107 lbs
180 lbs31 lbs45 lbs63 lbs85 lbs109 lbs
190 lbs32 lbs46 lbs65 lbs87 lbs111 lbs
200 lbs33 lbs48 lbs66 lbs89 lbs114 lbs
210 lbs34 lbs49 lbs68 lbs91 lbs116 lbs
220 lbs35 lbs50 lbs69 lbs92 lbs118 lbs
230 lbs36 lbs51 lbs71 lbs94 lbs120 lbs
240 lbs37 lbs52 lbs72 lbs96 lbs121 lbs
250 lbs38 lbs54 lbs74 lbs97 lbs123 lbs
260 lbs39 lbs55 lbs75 lbs99 lbs125 lbs

Dumbbell Row Standards by Age

Discover how Dumbbell Row strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1539 lbs61 lbs89 lbs125 lbs164 lbs
2043 lbs68 lbs101 lbs141 lbs187 lbs
2544 lbs69 lbs103 lbs145 lbs191 lbs
3044 lbs69 lbs103 lbs145 lbs191 lbs
3544 lbs69 lbs103 lbs145 lbs191 lbs
4044 lbs69 lbs103 lbs145 lbs191 lbs
4542 lbs66 lbs99 lbs138 lbs182 lbs
5040 lbs63 lbs93 lbs130 lbs171 lbs
5538 lbs59 lbs87 lbs121 lbs159 lbs
6035 lbs54 lbs80 lbs111 lbs146 lbs
6533 lbs50 lbs73 lbs101 lbs133 lbs
7030 lbs46 lbs67 lbs92 lbs120 lbs
7528 lbs42 lbs60 lbs83 lbs108 lbs
8026 lbs38 lbs55 lbs75 lbs98 lbs
8524 lbs35 lbs50 lbs68 lbs89 lbs
9023 lbs33 lbs46 lbs62 lbs81 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1523 lbs34 lbs49 lbs67 lbs87 lbs
2026 lbs38 lbs55 lbs75 lbs99 lbs
2526 lbs39 lbs56 lbs77 lbs101 lbs
3026 lbs39 lbs56 lbs77 lbs101 lbs
3526 lbs39 lbs56 lbs77 lbs101 lbs
4026 lbs39 lbs56 lbs77 lbs101 lbs
4525 lbs37 lbs54 lbs74 lbs96 lbs
5024 lbs35 lbs51 lbs70 lbs91 lbs
5523 lbs34 lbs48 lbs65 lbs85 lbs
6022 lbs31 lbs44 lbs60 lbs78 lbs
6521 lbs29 lbs41 lbs55 lbs71 lbs
7019 lbs27 lbs38 lbs51 lbs65 lbs
7518 lbs25 lbs35 lbs46 lbs59 lbs
8017 lbs24 lbs32 lbs42 lbs54 lbs
8516 lbs22 lbs30 lbs39 lbs49 lbs
9016 lbs21 lbs28 lbs36 lbs45 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

  1. Start by standing with feet shoulder-width apart, holding a dumbbell in each hand, palms facing your body.
  2. Bend your knees slightly and hinge at the hips, keeping your back straight and head in line with your spine.
  3. Let the dumbbells hang at arms length, directly below your shoulders.
  4. Pull the dumbbells towards your ribcage, squeezing your shoulder blades together at the top of the movement.
  5. Lower the dumbbells back to the starting position in a controlled manner.
  6. 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