Bent-Over Dumbbell Row

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

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 76 lb

Women 44 lb

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

Level
Beginner	25 lb	12 lb
Novice	47 lb	25 lb
Intermediate	76 lb	44 lb
Advanced	113 lb	68 lb
Elite	155 lb	96 lb

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.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	13	28	50	79	112
120	15	32	55	85	120
130	18	35	60	91	127
140	20	39	64	96	133
150	23	42	69	102	139
160	25	45	73	107	145
170	28	49	77	112	151
180	30	52	81	116	156
190	32	55	85	121	162
200	35	58	88	125	167
210	37	61	92	130	172
220	39	63	95	134	176
230	41	66	99	138	181
240	43	69	102	142	185
250	45	71	105	145	190
260	47	74	108	149	194
270	49	77	111	153	198
280	51	79	114	156	202
290	53	81	117	159	206
300	55	84	120	163	210
310	57	86	123	166	213

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	22	40	65	96	132
20	25	46	74	110	151
25	25	47	76	113	155
30	25	47	76	113	155
35	25	47	76	113	155
40	25	47	76	113	155
45	24	44	72	107	147
50	23	42	68	101	138
55	21	39	63	93	127
60	19	35	57	85	116
65	17	32	52	77	105
70	15	29	47	69	94
75	14	26	42	62	84
80	12	23	37	55	75
85	11	20	33	49	68
90	10	18	30	45	61

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	7	17	32	53	77
100	8	19	35	56	81
110	9	21	37	59	85
120	10	22	40	62	88
130	11	24	42	65	92
140	13	26	44	68	95
150	14	27	46	70	98
160	15	29	48	72	100
170	16	30	50	75	103
180	17	31	52	77	106
190	18	33	53	79	108
200	19	34	55	81	110
210	20	35	56	83	113
220	20	36	58	85	115
230	21	38	59	86	117
240	22	39	61	88	119
250	23	40	62	90	121
260	24	41	64	91	123

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	10	21	38	58	82
20	12	25	43	67	94
25	12	25	44	68	96
30	12	25	44	68	96
35	12	25	44	68	96
40	12	25	44	68	96
45	11	24	42	65	91
50	11	22	39	61	86
55	10	21	36	56	79
60	9	19	33	51	72
65	8	17	30	46	65
70	7	15	27	42	59
75	7	14	24	37	53
80	6	12	21	33	47
85	5	11	19	30	42
90	5	10	17	27	38

Group	Muscles
Primary muscles	Latissimus dorsi, Trapezius
Secondary muscles	Deltoids, Biceps brachii
Stabilizers	External obliques, Erector spinae
Grip	Forearm flexors

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%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	13	28	50	79	112
120	15	32	55	85	120
130	18	35	60	91	127
140	20	39	64	96	133
150	23	42	69	102	139
160	25	45	73	107	145
170	28	49	77	112	151
180	30	52	81	116	156
190	32	55	85	121	162
200	35	58	88	125	167
210	37	61	92	130	172
220	39	63	95	134	176
230	41	66	99	138	181
240	43	69	102	142	185
250	45	71	105	145	190
260	47	74	108	149	194
270	49	77	111	153	198
280	51	79	114	156	202
290	53	81	117	159	206
300	55	84	120	163	210
310	57	86	123	166	213

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	22	40	65	96	132
20	25	46	74	110	151
25	25	47	76	113	155
30	25	47	76	113	155
35	25	47	76	113	155
40	25	47	76	113	155
45	24	44	72	107	147
50	23	42	68	101	138
55	21	39	63	93	127
60	19	35	57	85	116
65	17	32	52	77	105
70	15	29	47	69	94
75	14	26	42	62	84
80	12	23	37	55	75
85	11	20	33	49	68
90	10	18	30	45	61

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	7	17	32	53	77
100	8	19	35	56	81
110	9	21	37	59	85
120	10	22	40	62	88
130	11	24	42	65	92
140	13	26	44	68	95
150	14	27	46	70	98
160	15	29	48	72	100
170	16	30	50	75	103
180	17	31	52	77	106
190	18	33	53	79	108
200	19	34	55	81	110
210	20	35	56	83	113
220	20	36	58	85	115
230	21	38	59	86	117
240	22	39	61	88	119
250	23	40	62	90	121
260	24	41	64	91	123

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	10	21	38	58	82
20	12	25	43	67	94
25	12	25	44	68	96
30	12	25	44	68	96
35	12	25	44	68	96
40	12	25	44	68	96
45	11	24	42	65	91
50	11	22	39	61	86
55	10	21	36	56	79
60	9	19	33	51	72
65	8	17	30	46	65
70	7	15	27	42	59
75	7	14	24	37	53
80	6	12	21	33	47
85	5	11	19	30	42
90	5	10	17	27	38

Bent-Over Dumbbell Row

Average weight: Intermediate

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

Bent-Over Dumbbell Row: Strength standards (lb)

Men by bodyweight (lb) [1RM]

Men by age [1RM]

Women by bodyweight (lb) [1RM]

Women by age [1RM]

Muscles worked

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How to read the table

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Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	13	28	50	79	112
120	15	32	55	85	120
130	18	35	60	91	127
140	20	39	64	96	133
150	23	42	69	102	139
160	25	45	73	107	145
170	28	49	77	112	151
180	30	52	81	116	156
190	32	55	85	121	162
200	35	58	88	125	167
210	37	61	92	130	172
220	39	63	95	134	176
230	41	66	99	138	181
240	43	69	102	142	185
250	45	71	105	145	190
260	47	74	108	149	194
270	49	77	111	153	198
280	51	79	114	156	202
290	53	81	117	159	206
300	55	84	120	163	210
310	57	86	123	166	213

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	22	40	65	96	132
20	25	46	74	110	151
25	25	47	76	113	155
30	25	47	76	113	155
35	25	47	76	113	155
40	25	47	76	113	155
45	24	44	72	107	147
50	23	42	68	101	138
55	21	39	63	93	127
60	19	35	57	85	116
65	17	32	52	77	105
70	15	29	47	69	94
75	14	26	42	62	84
80	12	23	37	55	75
85	11	20	33	49	68
90	10	18	30	45	61

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	7	17	32	53	77
100	8	19	35	56	81
110	9	21	37	59	85
120	10	22	40	62	88
130	11	24	42	65	92
140	13	26	44	68	95
150	14	27	46	70	98
160	15	29	48	72	100
170	16	30	50	75	103
180	17	31	52	77	106
190	18	33	53	79	108
200	19	34	55	81	110
210	20	35	56	83	113
220	20	36	58	85	115
230	21	38	59	86	117
240	22	39	61	88	119
250	23	40	62	90	121
260	24	41	64	91	123

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	10	21	38	58	82
20	12	25	43	67	94
25	12	25	44	68	96
30	12	25	44	68	96
35	12	25	44	68	96
40	12	25	44	68	96
45	11	24	42	65	91
50	11	22	39	61	86
55	10	21	36	56	79
60	9	19	33	51	72
65	8	17	30	46	65
70	7	15	27	42	59
75	7	14	24	37	53
80	6	12	21	33	47
85	5	11	19	30	42
90	5	10	17	27	38