Bent-Over Dumbbell Row

Bent-Over Dumbbell Row shows average weight and strength standards as a reference for back. Primary muscles: Latissimus dorsi, Trapezius.

Log Bent-Over Dumbbell Row

Average weight: Intermediate

Reference for an intermediate lifter.

Men 35 kg

Women 20 kg

Bent-Over Dumbbell Row: Average weight [1RM]

Level
Beginner	12 kg	5 kg
Novice	21 kg	11 kg
Intermediate	35 kg	20 kg
Advanced	51 kg	31 kg
Elite	70 kg	44 kg

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Bent-Over Dumbbell Row: Strength standards (kg)

By bodyweight
By age

Men by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	6	13	23	36	51
55	7	15	25	39	55
60	8	16	28	42	58
65	10	18	30	45	61
70	11	20	32	47	64
75	12	21	34	50	67
80	13	23	36	52	70
85	14	24	38	54	73
90	15	26	40	57	75
95	17	27	42	59	78
100	18	29	43	61	80
105	19	30	45	63	82
110	20	32	47	65	85
115	21	33	48	67	87
120	22	34	50	68	89
125	23	35	51	70	91
130	24	37	53	72	93
135	25	38	54	73	95
140	26	39	56	75	96

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	10	18	29	44	60
20	11	21	34	50	68
25	12	21	35	51	70
30	12	21	35	51	70
35	12	21	35	51	70
40	12	21	35	51	70
45	11	20	33	49	67
50	10	19	31	46	62
55	9	17	29	42	58
60	9	16	26	39	53
65	8	14	24	35	48
70	7	13	21	31	43
75	6	12	19	28	38
80	6	10	17	25	34
85	5	9	15	22	31
90	5	8	14	20	28

Women by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	3	7	14	24	35
45	4	8	16	25	37
50	4	9	17	27	38
55	5	10	18	28	40
60	5	11	19	30	42
65	6	12	20	31	43
70	6	13	21	32	45
75	7	13	22	33	46
80	7	14	23	34	47
85	8	15	24	36	49
90	8	15	25	37	50
95	9	16	26	37	51
100	9	17	26	38	52
105	10	17	27	39	53
110	10	18	28	40	54
115	11	18	28	41	55
120	11	19	29	42	56

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	5	10	17	26	37
20	5	11	20	30	43
25	5	11	20	31	44
30	5	11	20	31	44
35	5	11	20	31	44
40	5	11	20	31	44
45	5	11	19	29	41
50	5	10	18	28	39
55	4	9	16	26	36
60	4	9	15	23	33
65	4	8	14	21	30
70	3	7	12	19	27
75	3	6	11	17	24
80	3	6	10	15	21
85	2	5	9	14	19
90	2	4	8	12	17

Note: Dumbbell weights in the table are for one dumbbell.

Track and analyze in the Shiba app

Review weight, reps, and progress in one place.

Log Bent-Over Dumbbell Row in Shiba

How to read the table

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

More exercises

Back

Machine Back Extension

One-Arm Seated Cable Row

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	6	13	23	36	51
55	7	15	25	39	55
60	8	16	28	42	58
65	10	18	30	45	61
70	11	20	32	47	64
75	12	21	34	50	67
80	13	23	36	52	70
85	14	24	38	54	73
90	15	26	40	57	75
95	17	27	42	59	78
100	18	29	43	61	80
105	19	30	45	63	82
110	20	32	47	65	85
115	21	33	48	67	87
120	22	34	50	68	89
125	23	35	51	70	91
130	24	37	53	72	93
135	25	38	54	73	95
140	26	39	56	75	96

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	10	18	29	44	60
20	11	21	34	50	68
25	12	21	35	51	70
30	12	21	35	51	70
35	12	21	35	51	70
40	12	21	35	51	70
45	11	20	33	49	67
50	10	19	31	46	62
55	9	17	29	42	58
60	9	16	26	39	53
65	8	14	24	35	48
70	7	13	21	31	43
75	6	12	19	28	38
80	6	10	17	25	34
85	5	9	15	22	31
90	5	8	14	20	28

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	3	7	14	24	35
45	4	8	16	25	37
50	4	9	17	27	38
55	5	10	18	28	40
60	5	11	19	30	42
65	6	12	20	31	43
70	6	13	21	32	45
75	7	13	22	33	46
80	7	14	23	34	47
85	8	15	24	36	49
90	8	15	25	37	50
95	9	16	26	37	51
100	9	17	26	38	52
105	10	17	27	39	53
110	10	18	28	40	54
115	11	18	28	41	55
120	11	19	29	42	56

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	5	10	17	26	37
20	5	11	20	30	43
25	5	11	20	31	44
30	5	11	20	31	44
35	5	11	20	31	44
40	5	11	20	31	44
45	5	11	19	29	41
50	5	10	18	28	39
55	4	9	16	26	36
60	4	9	15	23	33
65	4	8	14	21	30
70	3	7	12	19	27
75	3	6	11	17	24
80	3	6	10	15	21
85	2	5	9	14	19
90	2	4	8	12	17

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	6	13	23	36	51
55	7	15	25	39	55
60	8	16	28	42	58
65	10	18	30	45	61
70	11	20	32	47	64
75	12	21	34	50	67
80	13	23	36	52	70
85	14	24	38	54	73
90	15	26	40	57	75
95	17	27	42	59	78
100	18	29	43	61	80
105	19	30	45	63	82
110	20	32	47	65	85
115	21	33	48	67	87
120	22	34	50	68	89
125	23	35	51	70	91
130	24	37	53	72	93
135	25	38	54	73	95
140	26	39	56	75	96

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	10	18	29	44	60
20	11	21	34	50	68
25	12	21	35	51	70
30	12	21	35	51	70
35	12	21	35	51	70
40	12	21	35	51	70
45	11	20	33	49	67
50	10	19	31	46	62
55	9	17	29	42	58
60	9	16	26	39	53
65	8	14	24	35	48
70	7	13	21	31	43
75	6	12	19	28	38
80	6	10	17	25	34
85	5	9	15	22	31
90	5	8	14	20	28

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	3	7	14	24	35
45	4	8	16	25	37
50	4	9	17	27	38
55	5	10	18	28	40
60	5	11	19	30	42
65	6	12	20	31	43
70	6	13	21	32	45
75	7	13	22	33	46
80	7	14	23	34	47
85	8	15	24	36	49
90	8	15	25	37	50
95	9	16	26	37	51
100	9	17	26	38	52
105	10	17	27	39	53
110	10	18	28	40	54
115	11	18	28	41	55
120	11	19	29	42	56

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	5	10	17	26	37
20	5	11	20	30	43
25	5	11	20	31	44
30	5	11	20	31	44
35	5	11	20	31	44
40	5	11	20	31	44
45	5	11	19	29	41
50	5	10	18	28	39
55	4	9	16	26	36
60	4	9	15	23	33
65	4	8	14	21	30
70	3	7	12	19	27
75	3	6	11	17	24
80	3	6	10	15	21
85	2	5	9	14	19
90	2	4	8	12	17

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	6	13	23	36	51
55	7	15	25	39	55
60	8	16	28	42	58
65	10	18	30	45	61
70	11	20	32	47	64
75	12	21	34	50	67
80	13	23	36	52	70
85	14	24	38	54	73
90	15	26	40	57	75
95	17	27	42	59	78
100	18	29	43	61	80
105	19	30	45	63	82
110	20	32	47	65	85
115	21	33	48	67	87
120	22	34	50	68	89
125	23	35	51	70	91
130	24	37	53	72	93
135	25	38	54	73	95
140	26	39	56	75	96

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	10	18	29	44	60
20	11	21	34	50	68
25	12	21	35	51	70
30	12	21	35	51	70
35	12	21	35	51	70
40	12	21	35	51	70
45	11	20	33	49	67
50	10	19	31	46	62
55	9	17	29	42	58
60	9	16	26	39	53
65	8	14	24	35	48
70	7	13	21	31	43
75	6	12	19	28	38
80	6	10	17	25	34
85	5	9	15	22	31
90	5	8	14	20	28

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	3	7	14	24	35
45	4	8	16	25	37
50	4	9	17	27	38
55	5	10	18	28	40
60	5	11	19	30	42
65	6	12	20	31	43
70	6	13	21	32	45
75	7	13	22	33	46
80	7	14	23	34	47
85	8	15	24	36	49
90	8	15	25	37	50
95	9	16	26	37	51
100	9	17	26	38	52
105	10	17	27	39	53
110	10	18	28	40	54
115	11	18	28	41	55
120	11	19	29	42	56

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	5	10	17	26	37
20	5	11	20	30	43
25	5	11	20	31	44
30	5	11	20	31	44
35	5	11	20	31	44
40	5	11	20	31	44
45	5	11	19	29	41
50	5	10	18	28	39
55	4	9	16	26	36
60	4	9	15	23	33
65	4	8	14	21	30
70	3	7	12	19	27
75	3	6	11	17	24
80	3	6	10	15	21
85	2	5	9	14	19
90	2	4	8	12	17