Dumbbell Lateral Raise Standards (lb)

These dumbbell lateral raise strength standards allow you to grade your one-rep max performance and compare it with other lifters at your bodyweight. We have standards for men and women.

Our dumbbell lateral raise standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb.

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Go to gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
Apply age bonus:

Male Dumbbell Lateral Raise Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 3 x0.02 11 x0.1 27 x0.22 48 x0.4 74 x0.62
130 4 x0.03 13 x0.1 29 x0.23 52 x0.4 79 x0.61
140 5 x0.03 15 x0.11 32 x0.23 55 x0.39 83 x0.59
150 6 x0.04 17 x0.11 34 x0.23 58 x0.39 87 x0.58
160 7 x0.04 18 x0.12 37 x0.23 62 x0.38 91 x0.57
170 8 x0.05 20 x0.12 39 x0.23 65 x0.38 95 x0.56
180 9 x0.05 22 x0.12 42 x0.23 68 x0.37 98 x0.55
190 10 x0.05 23 x0.12 44 x0.23 70 x0.37 102 x0.53
200 11 x0.05 25 x0.13 46 x0.23 73 x0.37 105 x0.52
210 12 x0.06 27 x0.13 48 x0.23 76 x0.36 108 x0.51
220 13 x0.06 28 x0.13 50 x0.23 78 x0.36 111 x0.51
230 14 x0.06 30 x0.13 52 x0.23 81 x0.35 114 x0.5
240 15 x0.06 31 x0.13 54 x0.23 83 x0.35 117 x0.49
250 16 x0.06 33 x0.13 56 x0.22 86 x0.34 120 x0.48
260 17 x0.07 34 x0.13 58 x0.22 88 x0.34 123 x0.47
270 18 x0.07 35 x0.13 60 x0.22 90 x0.33 125 x0.46
280 19 x0.07 37 x0.13 61 x0.22 92 x0.33 128 x0.46
290 20 x0.07 38 x0.13 63 x0.22 95 x0.33 130 x0.45
300 21 x0.07 40 x0.13 65 x0.22 97 x0.32 133 x0.44
310 22 x0.07 41 x0.13 67 x0.21 99 x0.32 135 x0.44

These male standards are based on 1,000 filtered lifts.

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

Female Dumbbell Lateral Raise Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 0 x0 5 x0.05 14 x0.14 28 x0.28 46 x0.46
110 1 x0.01 6 x0.05 16 x0.15 31 x0.28 50 x0.45
120 1 x0.01 7 x0.06 18 x0.15 34 x0.28 53 x0.44
130 2 x0.02 8 x0.06 20 x0.15 36 x0.28 57 x0.43
140 3 x0.02 10 x0.07 22 x0.16 39 x0.28 60 x0.43
150 3 x0.02 11 x0.07 24 x0.16 41 x0.27 63 x0.42
160 4 x0.02 12 x0.08 25 x0.16 44 x0.27 65 x0.41
170 5 x0.03 13 x0.08 27 x0.16 46 x0.27 68 x0.4
180 5 x0.03 14 x0.08 29 x0.16 48 x0.27 71 x0.39
190 6 x0.03 16 x0.08 30 x0.16 50 x0.26 73 x0.39
200 7 x0.03 17 x0.08 32 x0.16 52 x0.26 76 x0.38
210 7 x0.04 18 x0.09 33 x0.16 54 x0.26 78 x0.37
220 8 x0.04 19 x0.09 35 x0.16 56 x0.25 80 x0.37
230 9 x0.04 20 x0.09 36 x0.16 58 x0.25 83 x0.36
240 10 x0.04 21 x0.09 38 x0.16 60 x0.25 85 x0.35
250 10 x0.04 22 x0.09 39 x0.16 61 x0.25 87 x0.35
260 11 x0.04 23 x0.09 41 x0.16 63 x0.24 89 x0.34

These female standards are based on 236 filtered lifts.

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench 3,218,000 lifts Squat 1,830,000 lifts Deadlift 1,923,000 lifts Shoulder Press 509,000 lifts Barbell Curl 279,000 lifts Bent Over Row 176,000 lifts Front Squat 176,000 lifts Romanian Deadlift (experimental) Hex Bar Deadlift (experimental) Upright Row (experimental) Hip Thrust (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 203,000 lifts Push Ups 19,000 lifts Dips 81,000 lifts

Olympic

Power Clean 177,000 lifts Snatch 40,000 lifts Push Press 29,000 lifts Clean 30,000 lifts Clean & Jerk 43,000 lifts Clean & Press 73,000 lifts

Dumbbell

Dumbbell Curl 44,000 lifts Dumbbell Bench Press 51,000 lifts Dumbbell Shoulder Press 28,000 lifts Dumbbell Row 15,000 lifts Dumbbell Lateral Raise (experimental) Dumbbell Front Raise (experimental)

Machine

Lat Pulldown 10,000 lifts Horizontal Leg Press 5,000 lifts Sled Leg Press 7,000 lifts + More Exercises