Dumbbell Row Weight Standards (bent-over and one-arm)

To make the most out of your dumbbell rows, you need to be lifting the right amount of weight. But this varies from person to person. Below, I reveal dumbbell row standards to help you decide how much weight to lift.

A respectable dumbbell row for beginners is around 30% of body weight for 1 repetition. In contrast, intermediates should be able to row 85%- and advanced lifters 120%- of body weight. Switching to the one-arm row variation usually decreases these standards by 30%.

The weight standards in this post will help you determine what is a respectable weight to be rowing and how much weight you should be lifting based on your gender, body weight, and training experience.

Types Of Dumbbell Row

For the purpose of definition, this post covers weight standards for the two main rowing variations that you can do with dumbbells:

• Bent-over dumbbell row.
• One-arm dumbbell row.

The bent-over row uses two dumbbells and utilizes an overhand grip. This variation will be referred to as a “dumbbell row” from here onwards.

The one-arm (also called single-arm) row uses one dumbbell and utilizes a hammer grip. This variation will be referred to as a “one-arm row” from here onwards.

How To Use These Weight Standards

1) Determining your training level:

• Beginners have practiced the row for 1-12 months.
• Intermediates have practiced the row for 12-36 months.
• Advanced lifters have practiced the row for 4 years or more.

2) Choosing your rep range:

The weight standards are given for:

• 1-rep max (1RM)- this is the maximum amount of weight you can lift for a single repetition. It’s often used as a strength standard.
• 6-10 working reps- this is generally considered to be the ideal rep range for building muscle.

3) Selecting your gender and body weight:

• Average dumbbell row weight standards are revealed for common body weights.
• Male dumbbell row weight standards are given.
• Females can use a 60% conversion (multiply the weight standard by 0.60).

4) Reading the charts:

• Weight standards are given as lbs on the top and kg on the bottom.
• If you’re dumbbell rowing at or above the weight standard for your given training level, body weight, and gender, then you are lifting a respectable amount of weight.

Beginner Dumbbell Row Weight Standards

Here’s how much weight you should be lifting on the dumbbell row as a beginner:

Bodyweight	1-rep max	6-rep max	7-rep max	8-rep max	9-rep max	10-rep max
120lb 54kg	24lb 11kg	20lb 9kg	20lb 9kg	19lb 9kg	19lb 8kg	18lb 8kg
150lb 68kg	42lb 19kg	35lb 16kg	34lb 16kg	34lb 15kg	33lb 15kg	31lb 14kg
200lb 91kg	74lb 34kg	62lb 28kg	61lb 28kg	59lb 27kg	58lb 26kg	54lb 24kg
250lb 113kg	106lb 48kg	89lb 40kg	87lb 39kg	85lb 38kg	83lb 37kg	77lb 35kg
300lb 136kg	134lb 61kg	113lb 51kg	110lb 50kg	107lb 49kg	105lb 47kg	98lb 44kg

Generally speaking, beginners should be able to dumbbell row 20 to 45% of their body weight for a single repetition (1-rep max).

Intermediate Dumbbell Row Weight Standards

Here’s how much weight you should be lifting on the dumbbell row as an intermediate lifter:

Bodyweight	1-rep max	6-rep max	7-rep max	8-rep max	9-rep max	10-rep max
120lb 54kg	92lb 42kg	77lb 35kg	75lb 34kg	74lb 33kg	72lb 33kg	67lb 30kg
150lb 68kg	126lb 57kg	106lb 48kg	103lb 47kg	101lb 46kg	98lb 45kg	92lb 42kg
200lb 91kg	176lb 80kg	148lb 67kg	144lb 65kg	141lb 64kg	137lb 62kg	128lb 58kg
250lb 113kg	222lb 101kg	186lb 85kg	182lb 83kg	178lb 81kg	173lb 79kg	162lb 73kg
300lb 136kg	264lb 120kg	222lb 101kg	216lb 98kg	211lb 96kg	206lb 93kg	193lb 87kg

Generally speaking, intermediates should be able to dumbbell row 75 to 90% of their body weight for a single repetition.

Advanced Dumbbell Row Weight Standards

Here’s how much weight you should be lifting on the dumbbell row as an advanced lifter:

Bodyweight	1-rep max	6-rep max	7-rep max	8-rep max	9-rep max	10-rep max
120lb 54kg	142lb 64kg	119lb 54kg	116lb 53kg	114lb 52kg	111lb 50kg	104lb 47kg
150lb 68kg	184lb 83kg	155lb 70kg	151lb 68kg	147lb 67kg	144lb 65kg	134lb 61kg
200lb 91kg	246lb 112kg	207lb 94kg	202lb 91kg	197lb 89kg	192lb 87kg	180lb 81kg
250lb 113kg	300lb 136kg	252lb 114kg	246lb 112kg	240lb 109kg	234lb 106kg	219lb 99kg
300lb 136kg	348lb 158kg	292lb 133kg	285lb 129kg	278lb 126kg	271lb 123kg	254lb 115kg

Generally speaking, an advanced lifter should be able to dumbbell row 115 to 120% of their body weight for a single repetition.

How Good Is Your Dumbbell Row Vs Others?

Here’s the average percentage of people who can dumbbell row their own body weight:

Dumbbell Row 1RM Weight (as a fraction of body weight)	% Of People Who Can Do It
0.10x	100%
0.20x	99%
0.30x	97%
0.40x	94%
0.50x	88%
0.60x	79%
0.70x	70%
0.80x	59%
0.90x	48%
1.00x	38%
1.10x	29%
1.20x	22%
1.30x	16%
1.40x	11%
1.50x	8%
1.60x	5%
1.70x	3%
1.80x	2%
1.90x	1%
2.00x	0.99

This allows you to compare your standards with others.

To calculate your dumbbell row as a fraction of your own body weight, simply divide the weight of your 1RM by your body weight.

For example: if you weigh 200lbs and your row 1RM is 100lbs, then you’re lifting 0.50x your body weight (75lbs ÷ 150lbs).

The above chart indicates:

• 75% of people can dumbbell row 0.65x their body weight for 1 rep. This represents the lower quartile of lifters and is a respectable weight for beginners to achieve.

• 50% of people can dumbbell row 0.90x their body weight for 1 rep. This represents the median quartile of lifters and is a respectable weight for intermediates to achieve. It’s also a realistic target for beginners to aim towards with enough training.

• 25% of people can dumbbell row 1.15x their body weight for 1 rep. This represents the upper quartile of lifters and is a respectable weight for advanced lifters. It’s also a realistic target for intermediates to aim towards with enough training.

Beginner One-Arm Dumbbell Row Weight Standards

Here’s how much weight you should be lifting on the one-arm row as a beginner:

Bodyweight	1-rep max	6-rep max	7-rep max	8-rep max	9-rep max	10-rep max
120lb 54kg	19lb 9kg	16lb 7kg	16lb 7kg	15lb 7kg	15lb 7kg	14lb 6kg
150lb 68kg	30lb 14kg	25lb 11kg	25lb 11kg	24lb 11kg	23lb 11kg	22lb 10kg
200lb 91kg	48lb 22kg	40lb 18kg	39b 18kg	38lb 17kg	37lb 17kg	35lb 16kg
250lb 113kg	64lb 29kg	54lb 24kg	52lb 24kg	51lb 23kg	50lb 23kg	47lb 21kg
300lb 136kg	80lb 36kg	67lb 30kg	66lb 30kg	64lb 29kg	62lb 28kg	58lb 26kg

Generally speaking, beginners should be able to one-arm row 15 to 25% of their body weight for a single repetition (1-rep max).

Intermediate One-Arm Dumbbell Row Weight Standards

Here’s how much weight you should be lifting on the one-arm row as an intermediate lifter:

Bodyweight	1-rep max	6-rep max	7-rep max	8-rep max	9-rep max	10-rep max
120lb 54kg	61lb 28kg	51lb 23kg	50lb 23kg	49lb 22kg	48lb 22kg	45lb 20kg
150lb 68kg	79lb 36kg	66lb 30kg	65lb 29kg	63lb 29kg	62lb 28kg	58lb 26kg
200lb 91kg	107lb 49kg	90lb 41kg	88lb 40kg	86lb 39kg	83lb 38kg	78lb 35kg
250lb 113kg	131lb 59kg	110lb 50kg	107lb 49kg	105lb 48kg	102lb 46kg	96lb 43kg
300lb 136kg	153lb 69kg	129lb 58kg	125lb 57kg	122lb 56kg	119lb 54kg	112lb 51kg

Generally speaking, intermediates should be able to one-arm row 50% of their body weight for a single repetition.

Advanced One-Arm Dumbbell Row Weight Standards

Here’s how much weight you should be lifting on the one-arm row as an advanced lifter :

Bodyweight	1-rep max	6-rep max	7-rep max	8-rep max	9-rep max	10-rep max
120lb 54kg	91lb 41kg	76lb 35kg	75lb 34kg	73lb 33kg	71lb 32kg	66lb 30kg
150lb 68kg	114lb 52kg	96lb 43kg	93lb 42kg	91lb 41kg	89lb 40kg	83lb 38kg
200lb 91kg	146lb 66kg	123lb 56kg	120lb 54kg	117lb 53kg	114lb 52kg	107lb 48kg
250lb 113kg	175lb 79kg	147lb 67kg	144lb 65kg	140lb 63kg	137lb 62kg	128lb 58kg
300lb 136kg	200lb 91kg	168lb 76kg	164lb 74kg	160lb 73kg	156lb 71kg	146lb 66kg

Generally speaking, an advanced lifter should be able to one-arm row 65 to 75% of their body weight for a single repetition.

How Good Is Your One-Arm Row Vs Others?

Here’s the average percentage of people who can one-arm row their own body weight:

One-Arm Dumbbell Row 1RM Weight (as a fraction of body weight)	% Of People Who Can Do It
0.05x	100%
0.10x	100%
0.15x	100%
0.20x	99%
0.25x	97%
0.30x	91%
0.35x	81%
0.40x	69%
0.45x	54%
0.50x	40%
0.55x	27%
0.60x	17%
0.65x	10%
0.70x	6%
0.75x	3%
0.80x	2%
0.85x	0.8%
0.90x	0.4%
0.95x	0.2%
1.00x	0.1%

The above chart indicates:

• 75% of people can one-arm row 0.40x their body weight for 1 rep. This represents the lower quartile of lifters and is a respectable weight for beginners to achieve.

• 50% of people can one-arm row 0.45x their body weight for 1 rep. This represents the median quartile of lifters and is a respectable weight for intermediates to achieve. It’s also a realistic target for beginners to aim towards with enough training.

• 25% of people can one-arm row 0.55x their body weight for 1 rep. This represents the upper quartile of lifters and is a respectable weight for advanced lifters. It’s also a realistic target for intermediates to aim towards with enough training.

Factors Affecting How Much Weight You Can Dumbbell Row

4 factors affect how much weight you can lift on a dumbbell row:

1. Training Level. The longer you’ve been practicing the row the more weight you can lift.
2. Gender. Men have more muscle mass and can generally row more than women.
3. Body weight. The heavier you are the more weight you can row. That’s because body weight has a positive correlation with muscle mass and strength.
4. Rep range. The fewer reps you do the more weight you can row.

5 Reasons Why Your Dumbbell Row Weight Is Below Average

Here are 5 common reasons why you may find the dumbbell row difficult to perform and why your weight standards are below average.

I’ve also shared solutions for each problem.

These solutions can help to improve your dumbbell row.

1) Incorrect lifting form

The dumbbell row is a relatively technical movement that requires you to use good form to gain the greatest leverage to lift the dumbbells.

If your form is off, you risk injuring your lower back (sometimes without even realizing it) and reducing the amount of force you can apply to the dumbbells.

As a result, your row strength progression can suffer and this can lead to below-average weights lifted.

Solution:

Keep a neutral straight lower back at all times (regardless of rowing variation). Additionally, brace your core before each row movement by; sucking in a deep breath of air, holding it in, and pushing your diaphragm outwards.

This keeps your body rigid and provides a strong foundation to lift from.

Also- remember the row is primarily a back exercise. Focus on pulling with your back rather than your arms. Do this by actively contracting your shoulder blades as you row.

For a better idea of what this looks like, you can check out my tutorial post for a list of dumbbell exercises for beginners (including form pointers).

2) Low grip strength

It’s crucial to have a strong grip if you are to lift heavy on any free-weight exercise (you need to be able to hold the dumbbell in order to row it right?).

But the muscles in your wrist and forearm that contribute to grip strength are relatively small and weak compared to your back and upper arms. Furthermore, beginners may not yet have developed the grip strength of seasoned lifters.

This can be a severely limiting factor in how much weight you can dumbbell row.

Solution:

Grip strength naturally develops with increased training experience. So be patient and keep practicing the dumbbell row.

Make sure you apply progressive overload by lifting increasingly heavier dumbbells over time.

Wrist straps can also help you to row heavier dumbbells. But this is not a long-term solution for beginners to build grip strength (you’re simply masking the problem with straps).

As a skinny beginner, I would focus on ACTUALLY building your grip strength by lifting heavy weights.

3) Weak primary drivers

The main target muscles for the row are the lats, rhomboids, trapezius, lower back, and posterior deltoids. These collectively form the back muscles.

Weak points in any of these muscles can lead to a below-average dumbbell row.

Solution:

The best way to get stronger on the row is to simply practice the movement more! Make sure you apply progressive overload regularly.

Additionally, do not forget to work the other muscles in your body.

Increasing full-body strength will increase the weight you can lift on most of the compound movements, including the row.

You can check out my other post for a complete full-body dumbbell workout plan for skinny guys (can be done at the gym or at home).

4) Weak secondary drivers and stabilizers

The row is a full-body movement that utilizes secondary muscles in addition to the primary drivers. The biceps serve as secondary drivers in the row, helping you to pull the dumbbell towards your torso.

Furthermore, numerous other muscles in the shoulders, legs, and core also engage to provide a stable foundation for you to row from.

Weakness in any of these muscle groups can lead to a below-average dumbbell row.

Solution:

As always, keep practicing the dumbbell row and focus on progressive overloading.

You can also perform back-isolation exercises like the reverse fly to build stronger rhomboids and posterior delts, or dumbbell curls to build stronger biceps.

These accessory movements can help to improve your dumbbell row.

5) Poor nutrition

You can be doing dumbbell rows with perfect form and applying the correct training volume. But if your diet is no good, then your strength gains will plateau very quickly.

Going on a bulking diet alongside your training is essential for building muscle and strength.

Solution:

Eat a 5-15% daily calorie surplus to fuel muscle growth. Consume at least 1g of protein per lb of body weight.

You can check out my 6 month transformation for more diet tips to gain muscle.

Other Weight Standards For Dumbbell Row Muscles

Rows are a horizontal compound pulling movement that primarily works the back muscles, but also the biceps too. Here are weight standards for other exercises that hit similar muscle groups:

• Pull-ups– vertical compound pulling exercise with emphasis on the lats and biceps. You can also check out my other post for pull-up world records!
• Reverse flyes– isolation-type exercise with emphasis on the rhomboids and posterior deltoids.
• Bicep curls– isolation-type exercises that target the biceps.
• Dumbbell deadlift– full-body compound pulling movement that works all of the back muscles.

Conclusion

I’ve given you dumbbell row weight standards based on my personal 5-years of experience in weight training.

If you’re lifting at- or exceeding- these standards, then you’re doing a good and respectable job.

I’ve also shared common problems and solutions regarding a below-average dumbbell row.

You may also be interested in the downloadable Kalibre Blueprint PDF which details exactly how I gained 40lbs of lean muscle (it’s 100% free!). It details the exact exercises and nutrition (with printables) I used to go from skinny to ripped!