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Two-Arm Dumbbell Row strength standards

What is a good Two-Arm Dumbbell Row?

For a 180 lb male, an Intermediate Two-Arm Dumbbell Row is about 99 lb (0.55x bodyweight). Advanced starts around 138 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Two-Arm Dumbbell Row Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 16 33 56 86 120
120 20 38 63 94 130
130 23 43 69 102 139
140 27 48 76 110 148
150 31 53 82 117 157
160 35 58 88 124 165
170 38 62 93 131 173
180 42 67 99 138 180
190 46 71 105 144 188
200 49 76 110 150 195
210 53 80 115 156 202
220 56 84 120 162 208
230 59 88 125 168 215
240 63 92 130 174 221
250 66 96 135 179 227
260 69 100 139 184 233
270 72 104 144 189 239
280 76 108 148 195 245
290 79 112 152 199 250
300 82 115 157 204 256
310 85 119 161 209 261

The Two-Arm Dumbbell Row standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Two-Arm Dumbbell Row Standards by Age

How the Two-Arm Dumbbell Row standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 30 52 80 116 155
20 34 59 92 132 178
25 35 60 94 136 182
30 35 60 94 136 182
35 35 60 94 136 182
40 35 60 94 136 182
45 33 57 90 129 173
50 31 54 84 121 162
55 29 50 78 112 150
60 26 45 71 102 137
65 24 41 64 92 124
70 21 37 58 83 111
75 19 33 51 74 99
80 17 29 46 66 89
85 15 26 41 59 80
90 14 24 37 53 72

The Two-Arm Dumbbell Row standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Two-Arm Dumbbell Row Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 99 lbs (0.55x bodyweight) on the Two-Arm Dumbbell Row is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Two-Arm Dumbbell Row Strength Levels Mean

Beginner

You are building the mind-muscle connection for the Two-Arm Dumbbell Row, learning to initiate the pull with your back rather than your arms, and developing basic grip strength.

Novice

You can perform the Two-Arm Dumbbell Row with proper scapular retraction and a controlled range of motion. You are progressively overloading and building back thickness and lat width.

Intermediate

Your Two-Arm Dumbbell Row 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

You have built substantial back development through the Two-Arm Dumbbell Row 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

Your Two-Arm Dumbbell Row 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 Two-Arm Dumbbell Row

Tier-specific training recommendations to move your Two-Arm Dumbbell Row to the next level.

Beginner → Novice Building Your Foundation
  • Train the Two-Arm Dumbbell Row 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 progress with the one rep max calculator →
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 Two-Arm Dumbbell Row 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 Two-Arm Dumbbell Row.
  • 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 Two-Arm Dumbbell Row 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 Two-Arm Dumbbell Row

Two-Arm Dumbbell Row demonstration
Primary Muscles Shoulders (Deltoids), Biceps, Core, Upper Back
Equipment Dumbbells
Difficulty Intermediate
Type Compound
  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.

Tips

  • 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.

Read the complete Two-Arm Dumbbell Row guide on FitnessVolt →

Where Do These Two-Arm Dumbbell Row Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Two-Arm Dumbbell Row table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Two-Arm Dumbbell Row itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Two-Arm Dumbbell Row depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Two-Arm Dumbbell Row after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Two-Arm Dumbbell Row table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.