OrthoRepForever Free
ProgramsStandardsExercises
OrthoRep

Evidence-based strength training, free and open source. Track your progress, follow proven programs, and reach your goals.

Product

  • Programs
  • Standards
  • Exercises

Resources

  • Open Data
  • GitHub Repo
  • Privacy Policy

Community

  • Contributors
  • Report a Bug
  • Discussions

© 2026 OrthoRep. All rights reserved.

Back to all standards
Horizontal Pull

One-Arm Dumbbell Row

Strength Standards: One-Arm Dumbbell Row

Values shown per dumbbell

LevelMaleFemale
Elite
0.24x BW0.15x BW
Advanced
0.18x BW0.11x BW
Intermediate
0.12x BW0.07x BW
Novice
0.09x BW0.05x BW
Untrained
0.06x BW0.04x BW

Source: Estimated (pattern-based, per dumbbell)

Calculate Your Level

Related Exercises

Other horizontal pull exercises with strength standards:

  • Barbell Row
  • Dumbbell Row
  • Pendlay Row
  • T-Bar Row