Dumbbell Seal Row

Activated Muscles

Muscle Group	Muscles
Primary muscles	Latissimus Dorsi, Rhomboids, Trapezius
Secondary muscles	Posterior Deltoids, Biceps Brachii
Stabilizer muscles	Core (Abdominals), Erector Spinae
Grip muscles	Forearms (Flexors)

Muscle Group

Muscles

Primary muscles

Latissimus Dorsi, Rhomboids, Trapezius

Secondary muscles

Posterior Deltoids, Biceps Brachii

Stabilizer muscles

Core (Abdominals), Erector Spinae

Grip muscles

Forearms (Flexors)

Dumbbell Seal Row Average

Level
	11 kg (24 lbs)	5 kg (12 lbs)
	22 kg (49 lbs)	10 kg (22 lbs)
	39 kg (86 lbs)	17 kg (37 lbs)
	60 kg (132 lbs)	25 kg (56 lbs)
	84 kg (185 lbs)	35 kg (77 lbs)

Level

11 kg
(24 lbs)

5 kg
(12 lbs)

22 kg
(49 lbs)

10 kg
(22 lbs)

39 kg
(86 lbs)

17 kg
(37 lbs)

60 kg
(132 lbs)

25 kg
(56 lbs)

84 kg
(185 lbs)

35 kg
(77 lbs)

Note: These standards are based on average lifters and may vary depending on individual factors such as body weight, age. More datailed data below.

Dumbbell Seal Row Standards [kg]

By Bodyweight
By Age

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
50	5	14	27	44	64
55	6	15	29	47	68
60	7	17	31	49	71
65	8	18	33	52	74
70	9	20	35	54	77
75	10	21	37	57	80
80	11	23	39	59	82
85	12	24	40	61	85
90	13	25	42	63	87
95	14	26	44	65	89
100	15	28	45	67	92
105	16	29	47	69	94
110	17	30	48	70	96
115	17	31	49	72	98
120	18	32	51	74	100
125	19	33	52	75	101
130	20	34	53	77	103
135	21	35	55	78	105
140	21	36	56	80	107

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	9	19	33	51	72
20	11	22	38	58	82
25	11	22	39	60	84
30	11	22	39	60	84
35	11	22	39	60	84
40	11	22	39	60	84
45	10	21	37	57	80
50	10	20	35	53	75
55	9	18	32	49	69
60	8	17	29	45	63
65	7	15	26	41	57
70	7	14	24	36	51
75	6	12	21	33	46
80	5	11	19	29	41
85	5	10	17	26	37
90	4	9	15	24	33

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
40	3	7	12	19	28
45	4	8	13	21	29
50	4	8	14	22	31
55	5	9	15	23	32
60	5	10	16	24	33
65	6	10	17	25	35
70	6	11	18	26	36
75	7	12	19	27	37
80	7	12	19	28	38
85	7	13	20	29	39
90	8	13	21	30	40
95	8	14	21	30	41
100	9	14	22	31	42
105	9	15	23	32	42
110	9	15	23	33	43
115	10	16	24	33	44
120	10	16	24	34	45

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	5	9	14	22	30
20	5	10	17	25	34
25	5	10	17	25	35
30	5	10	17	25	35
35	5	10	17	25	35
40	5	10	17	25	35
45	5	10	16	24	33
50	5	9	15	23	31
55	4	8	14	21	29
60	4	8	13	19	26
65	4	7	11	17	24
70	3	6	10	15	21
75	3	6	9	14	19
80	3	5	8	12	17
85	2	4	7	11	15
90	2	4	7	10	14

Note: Dumbbell weights in the table are for one dumbbell, The barbell at the gym basically weighs 20 kg / 44 lbs.

About Table

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	Top 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Color

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

Top 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Light	🔥 25-40 calories
Moderate	🔥 40-60 calories
Vigorous	🔥 60-80 calories
High-Intensity	🔥 80-100 calories

Intensity

Calories Burned

Light

🔥 25-40 calories

Moderate

🔥 40-60 calories

Vigorous

🔥 60-80 calories

High-Intensity

🔥 80-100 calories

Note: These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity levels:

Light: Warm-up sets or recovery work
Moderate: Standard working sets
Vigorous: Heavy lifting or higher volume
High-Intensity: Maximum effort or AMRAP sets

Activated Muscles

Dumbbell Seal Row Average [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Dumbbell Seal Row Standards [kg]

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

About Table

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW
50	5	14	27	44	64
55	6	15	29	47	68
60	7	17	31	49	71
65	8	18	33	52	74
70	9	20	35	54	77
75	10	21	37	57	80
80	11	23	39	59	82
85	12	24	40	61	85
90	13	25	42	63	87
95	14	26	44	65	89
100	15	28	45	67	92
105	16	29	47	69	94
110	17	30	48	70	96
115	17	31	49	72	98
120	18	32	51	74	100
125	19	33	52	75	101
130	20	34	53	77	103
135	21	35	55	78	105
140	21	36	56	80	107

Age
15	9	19	33	51	72
20	11	22	38	58	82
25	11	22	39	60	84
30	11	22	39	60	84
35	11	22	39	60	84
40	11	22	39	60	84
45	10	21	37	57	80
50	10	20	35	53	75
55	9	18	32	49	69
60	8	17	29	45	63
65	7	15	26	41	57
70	7	14	24	36	51
75	6	12	21	33	46
80	5	11	19	29	41
85	5	10	17	26	37
90	4	9	15	24	33

BW
40	3	7	12	19	28
45	4	8	13	21	29
50	4	8	14	22	31
55	5	9	15	23	32
60	5	10	16	24	33
65	6	10	17	25	35
70	6	11	18	26	36
75	7	12	19	27	37
80	7	12	19	28	38
85	7	13	20	29	39
90	8	13	21	30	40
95	8	14	21	30	41
100	9	14	22	31	42
105	9	15	23	32	42
110	9	15	23	33	43
115	10	16	24	33	44
120	10	16	24	34	45

Age
15	5	9	14	22	30
20	5	10	17	25	34
25	5	10	17	25	35
30	5	10	17	25	35
35	5	10	17	25	35
40	5	10	17	25	35
45	5	10	16	24	33
50	5	9	15	23	31
55	4	8	14	21	29
60	4	8	13	19	26
65	4	7	11	17	24
70	3	6	10	15	21
75	3	6	9	14	19
80	3	5	8	12	17
85	2	4	7	11	15
90	2	4	7	10	14

BW
50	5	14	27	44	64
55	6	15	29	47	68
60	7	17	31	49	71
65	8	18	33	52	74
70	9	20	35	54	77
75	10	21	37	57	80
80	11	23	39	59	82
85	12	24	40	61	85
90	13	25	42	63	87
95	14	26	44	65	89
100	15	28	45	67	92
105	16	29	47	69	94
110	17	30	48	70	96
115	17	31	49	72	98
120	18	32	51	74	100
125	19	33	52	75	101
130	20	34	53	77	103
135	21	35	55	78	105
140	21	36	56	80	107

Age
15	9	19	33	51	72
20	11	22	38	58	82
25	11	22	39	60	84
30	11	22	39	60	84
35	11	22	39	60	84
40	11	22	39	60	84
45	10	21	37	57	80
50	10	20	35	53	75
55	9	18	32	49	69
60	8	17	29	45	63
65	7	15	26	41	57
70	7	14	24	36	51
75	6	12	21	33	46
80	5	11	19	29	41
85	5	10	17	26	37
90	4	9	15	24	33

BW
40	3	7	12	19	28
45	4	8	13	21	29
50	4	8	14	22	31
55	5	9	15	23	32
60	5	10	16	24	33
65	6	10	17	25	35
70	6	11	18	26	36
75	7	12	19	27	37
80	7	12	19	28	38
85	7	13	20	29	39
90	8	13	21	30	40
95	8	14	21	30	41
100	9	14	22	31	42
105	9	15	23	32	42
110	9	15	23	33	43
115	10	16	24	33	44
120	10	16	24	34	45

Age
15	5	9	14	22	30
20	5	10	17	25	34
25	5	10	17	25	35
30	5	10	17	25	35
35	5	10	17	25	35
40	5	10	17	25	35
45	5	10	16	24	33
50	5	9	15	23	31
55	4	8	14	21	29
60	4	8	13	19	26
65	4	7	11	17	24
70	3	6	10	15	21
75	3	6	9	14	19
80	3	5	8	12	17
85	2	4	7	11	15
90	2	4	7	10	14

BW
50	5	14	27	44	64
55	6	15	29	47	68
60	7	17	31	49	71
65	8	18	33	52	74
70	9	20	35	54	77
75	10	21	37	57	80
80	11	23	39	59	82
85	12	24	40	61	85
90	13	25	42	63	87
95	14	26	44	65	89
100	15	28	45	67	92
105	16	29	47	69	94
110	17	30	48	70	96
115	17	31	49	72	98
120	18	32	51	74	100
125	19	33	52	75	101
130	20	34	53	77	103
135	21	35	55	78	105
140	21	36	56	80	107

Age
15	9	19	33	51	72
20	11	22	38	58	82
25	11	22	39	60	84
30	11	22	39	60	84
35	11	22	39	60	84
40	11	22	39	60	84
45	10	21	37	57	80
50	10	20	35	53	75
55	9	18	32	49	69
60	8	17	29	45	63
65	7	15	26	41	57
70	7	14	24	36	51
75	6	12	21	33	46
80	5	11	19	29	41
85	5	10	17	26	37
90	4	9	15	24	33

BW
40	3	7	12	19	28
45	4	8	13	21	29
50	4	8	14	22	31
55	5	9	15	23	32
60	5	10	16	24	33
65	6	10	17	25	35
70	6	11	18	26	36
75	7	12	19	27	37
80	7	12	19	28	38
85	7	13	20	29	39
90	8	13	21	30	40
95	8	14	21	30	41
100	9	14	22	31	42
105	9	15	23	32	42
110	9	15	23	33	43
115	10	16	24	33	44
120	10	16	24	34	45

Age
15	5	9	14	22	30
20	5	10	17	25	34
25	5	10	17	25	35
30	5	10	17	25	35
35	5	10	17	25	35
40	5	10	17	25	35
45	5	10	16	24	33
50	5	9	15	23	31
55	4	8	14	21	29
60	4	8	13	19	26
65	4	7	11	17	24
70	3	6	10	15	21
75	3	6	9	14	19
80	3	5	8	12	17
85	2	4	7	11	15
90	2	4	7	10	14