YOUR LIFT
Calculate your one-rep max
Enter the weight you lifted and the number of clean reps you completed.
An estimate for training, not a tested maximum.
Training weights
| Intensity | Target weight | What it means |
|---|
Percentage weights are based on the Epley estimate and are rounded to one decimal. They aren't personalized prescriptions.
Primary muscles are highlighted in teal.
PRIMARY MUSCLES
How to perform the dumbbell row
- Set your body position and keep your torso steady.
- Pull the weight toward your lower ribs or hip by driving your elbow back.
- Lower with control and keep your shoulders from rounding forward.
Muscles worked
Main focus: Mid back and lats
Also involved: Biceps and rear shoulders
Form tip
Hold a steady torso and pull your elbows back under control.
Common mistake
Jerking the load by repeatedly standing upright.
Safety and setup
Reduce the load if your body position changes each rep.
Keep your trunk steady and pull the elbow toward your hip.
Record the same equipment, setup and range of motion when comparing your estimated maximum over time.
This calculator uses the total external load you enter. For dumbbell exercises, use the weight per dumbbell and be consistent when comparing workouts. For machine exercises, keep the same machine and setup, because stacks and leverage differ.
Related exercises
UNDERSTAND YOUR RESULT
What is a one-rep max?
Your one-repetition maximum (1RM) is the greatest weight you can lift once with proper form for a particular exercise. You can estimate it without attempting a heavy single: enter the weight and reps from a challenging set.
Our default estimate uses the Epley formula. We also show the Brzycki estimate so you can see that there isn't one exact formula for every lifter. The estimates become less dependable as repetitions rise, especially if the set wasn't close to your actual limit.
How accurate is a 1RM calculator?
It's a useful starting point for planning, not a guarantee of what you can lift. Rep technique, training experience, fatigue, equipment, and proximity to failure all matter. Use a recent, consistent set, ideally around 3–6 hard repetitions, and never treat the result as a reason to attempt an unsafe maximum.