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 based on 12,000 lifts collected from users of 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)
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Male Dumbbell Lateral Raise Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 2 x0.02 11 x0.09 26 x0.22 49 x0.41 76 x0.63
130 3 x0.02 13 x0.1 29 x0.22 52 x0.4 81 x0.62
140 4 x0.03 14 x0.1 32 x0.23 56 x0.4 85 x0.61
150 5 x0.03 16 x0.11 34 x0.23 59 x0.39 89 x0.59
160 6 x0.04 18 x0.11 36 x0.23 62 x0.39 93 x0.58
170 7 x0.04 19 x0.11 39 x0.23 65 x0.38 96 x0.57
180 8 x0.04 21 x0.12 41 x0.23 68 x0.38 100 x0.55
190 9 x0.05 22 x0.12 43 x0.23 71 x0.37 103 x0.54
200 10 x0.05 24 x0.12 45 x0.23 73 x0.37 106 x0.53
210 11 x0.05 25 x0.12 47 x0.23 76 x0.36 110 x0.52
220 12 x0.05 27 x0.12 49 x0.22 79 x0.36 113 x0.51
230 13 x0.06 28 x0.12 51 x0.22 81 x0.35 116 x0.5
240 14 x0.06 30 x0.12 53 x0.22 83 x0.35 118 x0.49
250 15 x0.06 31 x0.12 55 x0.22 86 x0.34 121 x0.48
260 16 x0.06 33 x0.13 57 x0.22 88 x0.34 124 x0.48
270 17 x0.06 34 x0.13 59 x0.22 90 x0.33 127 x0.47
280 18 x0.06 35 x0.13 60 x0.22 92 x0.33 129 x0.46
290 18 x0.06 37 x0.13 62 x0.21 94 x0.33 132 x0.45
300 19 x0.06 38 x0.13 64 x0.21 97 x0.32 134 x0.45
310 20 x0.07 39 x0.13 66 x0.21 99 x0.32 136 x0.44

These male standards are based on 4,000 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 2 x0.02 8 x0.08 17 x0.17 30 x0.3 46 x0.46
110 3 x0.02 9 x0.08 18 x0.17 32 x0.29 48 x0.44
120 3 x0.03 9 x0.08 19 x0.16 33 x0.28 50 x0.42
130 4 x0.03 10 x0.08 21 x0.16 35 x0.27 52 x0.4
140 4 x0.03 11 x0.08 22 x0.16 36 x0.26 54 x0.38
150 4 x0.03 12 x0.08 23 x0.15 38 x0.25 55 x0.37
160 5 x0.03 12 x0.08 24 x0.15 39 x0.24 57 x0.35
170 5 x0.03 13 x0.08 25 x0.15 40 x0.24 58 x0.34
180 6 x0.03 14 x0.08 26 x0.14 41 x0.23 60 x0.33
190 6 x0.03 14 x0.08 27 x0.14 42 x0.22 61 x0.32
200 7 x0.03 15 x0.08 27 x0.14 43 x0.22 62 x0.31
210 7 x0.03 16 x0.07 28 x0.13 44 x0.21 63 x0.3
220 7 x0.03 16 x0.07 29 x0.13 45 x0.21 65 x0.29
230 8 x0.03 17 x0.07 30 x0.13 46 x0.2 66 x0.29
240 8 x0.03 17 x0.07 31 x0.13 47 x0.2 67 x0.28
250 9 x0.03 18 x0.07 31 x0.13 48 x0.19 68 x0.27
260 9 x0.03 18 x0.07 32 x0.12 49 x0.19 69 x0.27

These female standards are based on 515 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.

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Bench 3,724,000 lifts Deadlift 2,224,000 lifts Squat 2,136,000 lifts Shoulder Press 594,000 lifts Front Squat 208,000 lifts Barbell Curl 323,000 lifts Bent Over Row 203,000 lifts Incline Bench Press 8,000 lifts Romanian Deadlift 14,000 lifts Hex Bar Deadlift 15,000 lifts Barbell Shrug (experimental) Hip Thrust 8,000 lifts Upright Row 6,000 lifts Decline Bench Press (experimental) Good Morning (experimental)

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Dumbbell

Dumbbell Bench Press 87,000 lifts Dumbbell Curl 83,000 lifts Dumbbell Shoulder Press 49,000 lifts Dumbbell Row 25,000 lifts Dumbbell Lateral Raise 12,000 lifts Dumbbell Shrug (experimental) Dumbbell Front Raise 5,000 lifts

Machine

Sled Leg Press 22,000 lifts Lat Pulldown 30,000 lifts Horizontal Leg Press 15,000 lifts Leg Extension (experimental) Seated Leg Curl (experimental) Lying Leg Curl (experimental) + More Exercises