Dumbbell row strength standards

The dumbbell row e1RM that reaches each level, for men and women from 50 to 140 kg bodyweight. An 80 kg man is Intermediate at 32 kg; a 60 kg woman at 18 kg.

For the dumbbell row the weight is one dumbbell, as Beatweek logs it: a pair of 30 kg dumbbells is 30 kg, not 60.

No recent single? Estimate it on the dumbbell row one-rep max calculator.

Men

Men: the e1RM in kg that reaches each level at each bodyweight. Ratios 0.25 / 0.4 / 0.6 / 0.75 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	12.5	20	30	37.5
55 kg	14	22	33	41.5
60 kg	15	24	36	45
65 kg	16.5	26	39	49
70 kg	17.5	28	42	52.5
75 kg	19	30	45	56.5
80 kg	20	32	48	60
85 kg	21.5	34	51	64
90 kg	22.5	36	54	67.5
95 kg	24	38	57	71.5
100 kg	25	40	60	75
105 kg	26.5	42	63	79
110 kg	27.5	44	66	82.5
115 kg	29	46	69	86.5
120 kg	30	48	72	90
125 kg	31.5	50	75	94
130 kg	32.5	52	78	97.5
135 kg	34	54	81	101.5
140 kg	35	56	84	105

Men: the e1RM in lb that reaches each level at each bodyweight. Ratios 0.25 / 0.4 / 0.6 / 0.75 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
110 lb	28	44	66	83
120 lb	30	48	72	90
130 lb	33	52	78	98
140 lb	35	56	84	105
150 lb	38	60	90	113
160 lb	40	64	96	120
170 lb	43	68	102	128
180 lb	45	72	108	135
190 lb	48	76	114	143
200 lb	50	80	120	150
210 lb	53	84	126	158
220 lb	55	88	132	165
230 lb	58	92	138	173
240 lb	60	96	144	180
250 lb	63	100	150	188
260 lb	65	104	156	195
270 lb	68	108	162	203
280 lb	70	112	168	210
290 lb	73	116	174	218
300 lb	75	120	180	225
310 lb	78	124	186	233

Women

Women: the e1RM in kg that reaches each level at each bodyweight. Ratios 0.15 / 0.3 / 0.4 / 0.55 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	7.5	15	20	27.5
55 kg	8.5	16.5	22	30.5
60 kg	9	18	24	33
65 kg	10	19.5	26	36
70 kg	10.5	21	28	38.5
75 kg	11.5	22.5	30	41.5
80 kg	12	24	32	44
85 kg	13	25.5	34	47
90 kg	13.5	27	36	49.5
95 kg	14.5	28.5	38	52.5
100 kg	15	30	40	55
105 kg	16	31.5	42	58
110 kg	16.5	33	44	60.5
115 kg	17.5	34.5	46	63.5
120 kg	18	36	48	66
125 kg	19	37.5	50	69
130 kg	19.5	39	52	71.5
135 kg	20.5	40.5	54	74.5
140 kg	21	42	56	77

Women: the e1RM in lb that reaches each level at each bodyweight. Ratios 0.15 / 0.3 / 0.4 / 0.55 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
110 lb	17	33	44	61
120 lb	18	36	48	66
130 lb	20	39	52	72
140 lb	21	42	56	77
150 lb	23	45	60	83
160 lb	24	48	64	88
170 lb	26	51	68	94
180 lb	27	54	72	99
190 lb	29	57	76	105
200 lb	30	60	80	110
210 lb	32	63	84	116
220 lb	33	66	88	121
230 lb	35	69	92	127
240 lb	36	72	96	132
250 lb	38	75	100	138
260 lb	39	78	104	143
270 lb	41	81	108	149
280 lb	42	84	112	154
290 lb	44	87	116	160
300 lb	45	90	120	165
310 lb	47	93	124	171

What each level means for the dumbbell row

Beginner: Under 0.25 × bodyweight for men and 0.15 × for women (less than 20 kg at 80 kg, 9 kg at 60 kg). Where everyone starts.
Novice: From 0.25 × bodyweight for men and 0.15 × for women. A typical first year of consistent training lands here.
Intermediate: From 0.4 × for men and 0.3 × for women (32 kg and 18 kg at the example bodyweights). A couple of years of consistent training.
Advanced: From 0.6 × for men and 0.4 × for women (48 kg and 24 kg). Well past what a couple of years usually brings.
Elite: From 0.75 × for men and 0.55 × for women (60 kg and 33 kg). Competitive-level relative strength.

How to progress it in Beatweek

One-Arm Dumbbell Row runs on double progression: climb the rep range at one weight, then add 2 kg per hand and start the range again. The chip on the exercise card says which it is today; "Why?" gives the one-sentence reason.

Counts toward the dumbbell row standard: One-Arm Dumbbell Row. Log any of them and the Progress screen shows your level and the kilograms to the next one, updated every workout.

Your level, every workout

Set bodyweight and sex once in the profile. Beatweek reads the best set you log and says it in one line: at 80 kg, 27.5 kg × 5 reads “Intermediate, 15.92 kg to Advanced”.

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Questions

What is a good dumbbell row for an 80 kg man?

On Beatweek’s table an 80 kg man reaches Intermediate at an e1RM of 32 kg (0.4 × bodyweight), Advanced at 48 kg and Elite at 60 kg. Novice starts at 20 kg.

What is a good dumbbell row for a 60 kg woman?

On Beatweek’s table a 60 kg woman reaches Intermediate at an e1RM of 18 kg (0.3 × bodyweight), Advanced at 24 kg and Elite at 33 kg. Novice starts at 9 kg.

What dumbbell row should I expect after a year of training?

The table is set so that a typical first year of consistent training lands in Novice: 0.25 × bodyweight for men and 0.15 × for women, which is 20 kg for an 80 kg man and 9 kg for a 60 kg woman. A couple of years usually reaches Intermediate, 0.4 × and 0.3 ×.

What counts as an elite dumbbell row?

Elite means competitive-level relative strength: an e1RM of 0.75 × bodyweight for men and 0.55 × for women, so 60 kg for an 80 kg man and 33 kg for a 60 kg woman. The table ignores age, height and training age.

Methodology

These are Beatweek’s own tables, the ones the app uses: original round numbers, approximate and deliberately conservative. Each level is a ratio of your estimated one-rep max to bodyweight; the estimate is Epley, weight × (1 + reps / 30), from your best set. The tables ignore age, height and training age, so read them as a yardstick, not a validated norm. When sex is not set, the app uses the men’s table and says so. Table values are rounded to 0.5 kg or 1 lb. For the dumbbell row the weight is one dumbbell, as Beatweek logs it: a pair of 30 kg dumbbells is 30 kg, not 60.