Dumbbell Row

Activated Muscles

Muscle Group	Muscles
Primary muscles	Latissimus Dorsi, Rhomboids, Trapezius (Middle and Lower)
Secondary muscles	Deltoids (Posterior Head), Biceps Brachii, Teres Major
Stabilizer muscles	Core (Abdominals, Obliques), Erector Spinae (Lower Back)
Grip muscles	Forearms (Flexors)

Muscle Group

Muscles

Primary muscles

Latissimus Dorsi, Rhomboids, Trapezius (Middle and Lower)

Secondary muscles

Deltoids (Posterior Head), Biceps Brachii, Teres Major

Stabilizer muscles

Core (Abdominals, Obliques), Erector Spinae (Lower Back)

Grip muscles

Forearms (Flexors)

Dumbbell Row Average

Level
	16 kg (35 lbs)	8 kg (17 lbs)
	27 kg (60 lbs)	14 kg (30 lbs)
	43 kg (94 lbs)	21 kg (47 lbs)
	62 kg (136 lbs)	31 kg (68 lbs)
	83 kg (182 lbs)	42 kg (92 lbs)

Level

16 kg
(35 lbs)

8 kg
(17 lbs)

27 kg
(60 lbs)

14 kg
(30 lbs)

43 kg
(94 lbs)

21 kg
(47 lbs)

62 kg
(136 lbs)

31 kg
(68 lbs)

83 kg
(182 lbs)

42 kg
(92 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 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	7	15	25	39	55
55	9	17	29	43	59
60	11	20	32	47	64
65	13	22	35	51	68
70	15	25	38	54	73
75	17	27	41	58	77
80	18	30	44	61	81
85	20	32	47	65	84
90	22	34	49	68	88
95	24	36	52	71	91
100	25	38	55	74	95
105	27	40	57	77	98
110	29	42	59	79	101
115	30	44	62	82	104
120	32	46	64	85	107
125	34	48	66	87	110
130	35	50	68	90	113
135	37	52	71	92	115
140	38	54	73	95	118

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	14	23	36	52	70
20	16	27	42	60	81
25	16	27	43	62	83
30	16	27	43	62	83
35	16	27	43	62	83
40	16	27	43	62	83
45	15	26	41	58	78
50	14	24	38	55	74
55	13	23	35	51	68
60	12	21	32	46	62
65	11	19	29	42	56
70	10	17	26	38	50
75	9	15	23	34	45
80	8	13	21	30	40
85	7	12	19	27	36
90	6	11	17	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	5	9	16	24	33
45	5	10	17	25	35
50	6	11	18	27	37
55	7	12	19	28	38
60	7	13	20	30	40
65	8	14	21	31	41
70	9	15	22	32	43
75	9	15	23	33	44
80	10	16	24	34	45
85	10	17	25	35	46
90	11	17	26	36	47
95	11	18	27	37	48
100	12	19	27	38	49
105	12	19	28	39	50
110	13	20	29	39	51
115	13	20	29	40	52
120	14	21	30	41	53

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	7	11	18	26	36
20	8	13	21	30	41
25	8	14	21	31	42
30	8	14	21	31	42
35	8	14	21	31	42
40	8	14	21	31	42
45	7	13	20	29	40
50	7	12	19	28	37
55	6	11	18	25	34
60	6	10	16	23	31
65	5	9	14	21	28
70	5	8	13	19	25
75	4	7	12	17	23
80	4	7	10	15	20
85	3	6	9	14	18
90	3	5	8	12	16

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	🔥 30-45 calories
Moderate	🔥 45-65 calories
Vigorous	🔥 65-85 calories
High-Intensity	🔥 85-105 calories

Intensity

Calories Burned

Light

🔥 30-45 calories

Moderate

🔥 45-65 calories

Vigorous

🔥 65-85 calories

High-Intensity

🔥 85-105 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 Row Average [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Dumbbell 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	7	15	25	39	55
55	9	17	29	43	59
60	11	20	32	47	64
65	13	22	35	51	68
70	15	25	38	54	73
75	17	27	41	58	77
80	18	30	44	61	81
85	20	32	47	65	84
90	22	34	49	68	88
95	24	36	52	71	91
100	25	38	55	74	95
105	27	40	57	77	98
110	29	42	59	79	101
115	30	44	62	82	104
120	32	46	64	85	107
125	34	48	66	87	110
130	35	50	68	90	113
135	37	52	71	92	115
140	38	54	73	95	118

Age
15	14	23	36	52	70
20	16	27	42	60	81
25	16	27	43	62	83
30	16	27	43	62	83
35	16	27	43	62	83
40	16	27	43	62	83
45	15	26	41	58	78
50	14	24	38	55	74
55	13	23	35	51	68
60	12	21	32	46	62
65	11	19	29	42	56
70	10	17	26	38	50
75	9	15	23	34	45
80	8	13	21	30	40
85	7	12	19	27	36
90	6	11	17	24	33

BW
40	5	9	16	24	33
45	5	10	17	25	35
50	6	11	18	27	37
55	7	12	19	28	38
60	7	13	20	30	40
65	8	14	21	31	41
70	9	15	22	32	43
75	9	15	23	33	44
80	10	16	24	34	45
85	10	17	25	35	46
90	11	17	26	36	47
95	11	18	27	37	48
100	12	19	27	38	49
105	12	19	28	39	50
110	13	20	29	39	51
115	13	20	29	40	52
120	14	21	30	41	53

Age
15	7	11	18	26	36
20	8	13	21	30	41
25	8	14	21	31	42
30	8	14	21	31	42
35	8	14	21	31	42
40	8	14	21	31	42
45	7	13	20	29	40
50	7	12	19	28	37
55	6	11	18	25	34
60	6	10	16	23	31
65	5	9	14	21	28
70	5	8	13	19	25
75	4	7	12	17	23
80	4	7	10	15	20
85	3	6	9	14	18
90	3	5	8	12	16

BW
50	7	15	25	39	55
55	9	17	29	43	59
60	11	20	32	47	64
65	13	22	35	51	68
70	15	25	38	54	73
75	17	27	41	58	77
80	18	30	44	61	81
85	20	32	47	65	84
90	22	34	49	68	88
95	24	36	52	71	91
100	25	38	55	74	95
105	27	40	57	77	98
110	29	42	59	79	101
115	30	44	62	82	104
120	32	46	64	85	107
125	34	48	66	87	110
130	35	50	68	90	113
135	37	52	71	92	115
140	38	54	73	95	118

Age
15	14	23	36	52	70
20	16	27	42	60	81
25	16	27	43	62	83
30	16	27	43	62	83
35	16	27	43	62	83
40	16	27	43	62	83
45	15	26	41	58	78
50	14	24	38	55	74
55	13	23	35	51	68
60	12	21	32	46	62
65	11	19	29	42	56
70	10	17	26	38	50
75	9	15	23	34	45
80	8	13	21	30	40
85	7	12	19	27	36
90	6	11	17	24	33

BW
40	5	9	16	24	33
45	5	10	17	25	35
50	6	11	18	27	37
55	7	12	19	28	38
60	7	13	20	30	40
65	8	14	21	31	41
70	9	15	22	32	43
75	9	15	23	33	44
80	10	16	24	34	45
85	10	17	25	35	46
90	11	17	26	36	47
95	11	18	27	37	48
100	12	19	27	38	49
105	12	19	28	39	50
110	13	20	29	39	51
115	13	20	29	40	52
120	14	21	30	41	53

Age
15	7	11	18	26	36
20	8	13	21	30	41
25	8	14	21	31	42
30	8	14	21	31	42
35	8	14	21	31	42
40	8	14	21	31	42
45	7	13	20	29	40
50	7	12	19	28	37
55	6	11	18	25	34
60	6	10	16	23	31
65	5	9	14	21	28
70	5	8	13	19	25
75	4	7	12	17	23
80	4	7	10	15	20
85	3	6	9	14	18
90	3	5	8	12	16

BW
50	7	15	25	39	55
55	9	17	29	43	59
60	11	20	32	47	64
65	13	22	35	51	68
70	15	25	38	54	73
75	17	27	41	58	77
80	18	30	44	61	81
85	20	32	47	65	84
90	22	34	49	68	88
95	24	36	52	71	91
100	25	38	55	74	95
105	27	40	57	77	98
110	29	42	59	79	101
115	30	44	62	82	104
120	32	46	64	85	107
125	34	48	66	87	110
130	35	50	68	90	113
135	37	52	71	92	115
140	38	54	73	95	118

Age
15	14	23	36	52	70
20	16	27	42	60	81
25	16	27	43	62	83
30	16	27	43	62	83
35	16	27	43	62	83
40	16	27	43	62	83
45	15	26	41	58	78
50	14	24	38	55	74
55	13	23	35	51	68
60	12	21	32	46	62
65	11	19	29	42	56
70	10	17	26	38	50
75	9	15	23	34	45
80	8	13	21	30	40
85	7	12	19	27	36
90	6	11	17	24	33

BW
40	5	9	16	24	33
45	5	10	17	25	35
50	6	11	18	27	37
55	7	12	19	28	38
60	7	13	20	30	40
65	8	14	21	31	41
70	9	15	22	32	43
75	9	15	23	33	44
80	10	16	24	34	45
85	10	17	25	35	46
90	11	17	26	36	47
95	11	18	27	37	48
100	12	19	27	38	49
105	12	19	28	39	50
110	13	20	29	39	51
115	13	20	29	40	52
120	14	21	30	41	53

Age
15	7	11	18	26	36
20	8	13	21	30	41
25	8	14	21	31	42
30	8	14	21	31	42
35	8	14	21	31	42
40	8	14	21	31	42
45	7	13	20	29	40
50	7	12	19	28	37
55	6	11	18	25	34
60	6	10	16	23	31
65	5	9	14	21	28
70	5	8	13	19	25
75	4	7	12	17	23
80	4	7	10	15	20
85	3	6	9	14	18
90	3	5	8	12	16