Dumbbell Row strength standards

Where does your best set land?

Type a set and it lands on the ladder.

The ladder

One-rep max at each level. Switch the units above; the ladder follows.

Level	Men	Women
Iron I	start	start
Iron II	33 lb	16.1 lb
Iron III	36 lb	17.2 lb
Bronze I	39.5 lb	18.5 lb
Bronze II	43.5 lb	19.8 lb
Bronze III	47.5 lb	21.8 lb
Silver I	52 lb	24 lb
Silver II	56.5 lb	26.4 lb
Silver III	61.5 lb	29.1 lb
Gold I	67 lb	32 lb
Gold II	72 lb	34.5 lb
Gold III	77.5 lb	37.5 lb
Platinum I	83.5 lb	40.5 lb
Platinum II	90 lb	44 lb
Platinum III	96.5 lb	48 lb
Diamond I	103 lb	51 lb
Diamond II	109 lb	54 lb
Diamond III	116 lb	57.5 lb
Phoenix I	123 lb	61.5 lb
Phoenix II	131 lb	65.5 lb
Phoenix III	138 lb	69 lb
Dragon I	146 lb	73 lb
Dragon II	154 lb	77 lb
Dragon III	162 lb	81.5 lb
Olympian	171 lb	86 lb

How Compound reads it

• Your best set counts. The app estimates a one-rep max from any set: the weight times one plus the reps over thirty, with reps capped at 12. 60 lb for 5 reps estimates 70 lb, which clears Gold I at 67 lb on the men's ladder.
• The ladders are read at a reference bodyweight, 180 lb for men and 140 lb for women, and anchored to strength data for people who lift. Iron I is where the map places everyone to start; Iron II is the first gate.
• A rank, once earned, is kept. The map's level can step back when a weight is missed; the rank you reached does not.
• The app uses your profile's ladder. Pick the men's or the women's ladder above to read the one that applies to you.

The other ranked lifts