Strength standards

What’s a good dumbbell row?

How much should you dumbbell row for your weight? Put in a set and see your rank from Iron to Radiant, scored the way the Evident app scores it. The average dumbbell row and the standards for men and women by bodyweight are below.

I lift as
180 lb
Weight
lb
Reps
Age
Units

The weight is one dumbbell, the way you log it in the app.

Gold II

Stronger than 80% of guys

Next: Gold I at 90 lb × 5

Estimated one-rep max: 99 lb

  1. Iron
  2. Bronze
  3. Silver
  4. Gold
  5. Platinum
  6. Diamond
  7. Radiant

An estimate from strength standards for your sex, bodyweight and age. Percentages count people who don’t train. In the app every set you log counts, and your rank climbs as you do.

Dumbbell row standards

The one-rep max where each rank starts, by bodyweight. Iron is anything below Bronze. Did a set of 8? The calculator turns it into a one-rep max.

Men

Dumbbell row standards for men: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg28134521643087401135214064
130 lb59 kg28134721663090411165314466
140 lb64 kg30144923703295431235615370
150 lb68 kg321552247434101461305916173
160 lb73 kg331555257836106481376217077
170 lb77 kg351658268237111511446517881
180 lb82 kg371760288639116531516918785
190 lb86 kg381863299041121551577219589
200 lb91 kg401866309343126581647520392
210 lb95 kg411968319744131601707721196
220 lb100 kg43207132101461366217780219100
230 lb104 kg44207334104481416418383227103
240 lb109 kg46217635108491466718986235107
250 or more lb113 or more kg47227836111511516919689242110

Women

Dumbbell row standards for women: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg16827123817512366308137
130 lb59 kg17827133918522468318438
140 lb64 kg18829134119552572338941
150 lb68 kg19931144320592776359443
160 lb73 kg20932154621622880369945
170 lb77 kg2010341648226530843810447
180 lb82 kg2110351650236831884010849
190 lb86 kg2210371752247132914211352
200 lb91 kg2311381854257434954311854
210 lb95 kg2411401856267635994512356
220 lb100 kg25124119592779361034712758
230 lb104 kg26124320612882381064913260
240 lb109 kg27124420632985391105013662
250 or more lb113 or more kg28134621653088401145214164

For ages up to 35. Past 35 the standard drops about 6% a decade; the calculator adjusts for your age. Built on Strength Level’s published standards and scaled the way the Evident app scales them.

By the numbers

What’s a good dumbbell row?

For a 180 lb guy, Silver starts at 60 lb, Gold at 86 lb, Platinum at 116 lb and Diamond at 151 lb for one rep. For a 140 lb woman, Silver starts at 29 lb, Gold at 41 lb, Platinum at 55 lb and Diamond at 72 lb for one rep.

Silver covers novice lifters, Gold intermediate, Platinum advanced and Diamond elite. Radiant is past elite.

  • Is a 50 lb dumbbell row good?

    For a 180 lb guy, a 50 lb dumbbells dumbbell row for one rep is Bronze II, stronger than about 40% of guys. At 150 lb bodyweight it is Bronze I; at 210 lb it is Bronze II.

  • Is a 70 lb dumbbell row good?

    For a 180 lb guy, a 70 lb dumbbells dumbbell row for one rep is Silver II, stronger than about 59% of guys. At 150 lb bodyweight it is Silver I; at 210 lb it is Silver III.

  • Is a 90 lb dumbbell row good?

    For a 180 lb guy, a 90 lb dumbbells dumbbell row for one rep is Gold III, stronger than about 75% of guys. At 150 lb bodyweight it is Gold I; at 210 lb it is Silver I.

  • Is a 100 lb dumbbell row good?

    For a 180 lb guy, a 100 lb dumbbells dumbbell row for one rep is Gold II, stronger than about 81% of guys. At 150 lb bodyweight it is Platinum III; at 210 lb it is Gold III.

  • Is a 20 lb dumbbells dumbbell row good for a woman?

    For a 140 lb woman, a 20 lb dumbbells dumbbell row for one rep is Bronze III, stronger than about 32% of women. At 120 lb bodyweight it is Bronze II; at 170 lb it is Bronze III.

  • Is a 30 lb dumbbells dumbbell row good for a woman?

    For a 140 lb woman, a 30 lb dumbbells dumbbell row for one rep is Silver III, stronger than about 53% of women. At 120 lb bodyweight it is Silver II; at 170 lb it is Bronze I.

  • Is a 40 lb dumbbells dumbbell row good for a woman?

    For a 140 lb woman, a 40 lb dumbbells dumbbell row for one rep is Gold III, stronger than about 71% of women. At 120 lb bodyweight it is Gold II; at 170 lb it is Silver II.

  • Is a 30 kg dumbbell dumbbell row good?

    For an 80 kg guy, a 30 kg dumbbell dumbbell row for one rep is Silver II, stronger than about 57% of guys. For a 60 kg woman it is Diamond III, stronger than about 95% of women.

  • Is a 40 kg dumbbell dumbbell row good?

    For an 80 kg guy, a 40 kg dumbbell dumbbell row for one rep is Gold III, stronger than about 75% of guys. For a 60 kg woman it is Radiant, stronger than about 99% of women.

How the rank works

How Evident ranks your dumbbell row

  1. Your best set becomes a one-rep max. Weight × (1 + reps ÷ 30), the Epley formula. A set of 5 at 185 is about a 216 max. The one rep max calculator does it for any set.
  2. It’s scored against people like you. Standards for your sex and bodyweight, and your age past 35.
  3. Seven ranks, three steps each. Iron, Bronze, Silver, Gold, Platinum and Diamond have III, II and I. Radiant sits past elite.
  4. In the app it keeps moving. Every set has one weight and one rep goal: 10 reps. Beat 10 on your last, all-out set and the weight goes up next time. Rest is 1 min 30 s.

Watch your dumbbell row rank up.

Evident tells you what to lift every set, raises the weight when you earn it, and ranks every lift you log.

Download on the App Store

Free to download. 7-day free trial.

Questions

Dumbbell row questions.

How much should I dumbbell row for my weight?

For a 180 lb guy, Silver starts at 60 lb, Gold at 86 lb, Platinum at 116 lb and Diamond at 151 lb for one rep. For a 140 lb woman, Silver starts at 29 lb, Gold at 41 lb, Platinum at 55 lb and Diamond at 72 lb for one rep. Use the calculator above for your exact bodyweight and age.

How much can the average man dumbbell row?

Among men who lift, the middle of the pack at 180 lb is about 99 lb per dumbbell for one rep: the intermediate standard in Strength Level’s data, and Gold II in Evident. Counting men who don’t train, Evident’s estimate for the middle 180 lb guy is about 62 lb per dumbbell.

What’s a good dumbbell row for a woman?

For a 140 lb woman, Silver starts at 29 lb, Gold at 41 lb, Platinum at 55 lb and Diamond at 72 lb for one rep. Among women who lift, the middle at 140 lb is about 47 lb per dumbbell, which is Gold II.

How does Evident rank my dumbbell row?

It turns your best set into a one-rep max with the Epley formula (weight × (1 + reps ÷ 30)), then compares it with standards for your sex, bodyweight and age. Seven ranks from Iron to Radiant, with three steps inside each rank below Radiant.

Where do these numbers come from?

Evident anchors every lift to Strength Level’s published standards, which are built from millions of logged lifts, then scales them for your sex, bodyweight and age the way the app does. Past 35, the bar drops about 6% a decade.

More strength standards