Dumbbell Shoulder Press Standards (lb)

These dumbbell shoulder press 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 shoulder press 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 Shoulder Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 19 x0.16 34 x0.28 54 x0.45 79 x0.65 106 x0.89
130 22 x0.17 37 x0.29 58 x0.45 84 x0.65 113 x0.87
140 24 x0.17 41 x0.29 63 x0.45 89 x0.64 119 x0.85
150 27 x0.18 44 x0.3 67 x0.45 94 x0.63 124 x0.83
160 30 x0.19 48 x0.3 71 x0.44 99 x0.62 130 x0.81
170 32 x0.19 51 x0.3 75 x0.44 104 x0.61 135 x0.8
180 35 x0.19 54 x0.3 79 x0.44 108 x0.6 140 x0.78
190 37 x0.2 57 x0.3 82 x0.43 112 x0.59 145 x0.76
200 40 x0.2 60 x0.3 86 x0.43 116 x0.58 150 x0.75
210 42 x0.2 63 x0.3 89 x0.43 120 x0.57 154 x0.74
220 44 x0.2 66 x0.3 93 x0.42 124 x0.56 159 x0.72
230 47 x0.2 68 x0.3 96 x0.42 128 x0.56 163 x0.71
240 49 x0.2 71 x0.3 99 x0.41 132 x0.55 167 x0.7
250 51 x0.2 74 x0.29 102 x0.41 135 x0.54 171 x0.68
260 53 x0.2 76 x0.29 105 x0.4 139 x0.53 175 x0.67
270 55 x0.2 79 x0.29 108 x0.4 142 x0.53 179 x0.66
280 57 x0.2 81 x0.29 111 x0.4 145 x0.52 183 x0.65
290 59 x0.2 84 x0.29 114 x0.39 149 x0.51 186 x0.64
300 61 x0.2 86 x0.29 117 x0.39 152 x0.51 190 x0.63
310 63 x0.2 88 x0.28 119 x0.38 155 x0.5 193 x0.62

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 Shoulder Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 12 x0.12 21 x0.21 33 x0.33 48 x0.48 65 x0.65
110 12 x0.11 21 x0.19 34 x0.3 48 x0.44 65 x0.59
120 13 x0.1 22 x0.18 34 x0.28 49 x0.41 66 x0.55
130 13 x0.1 22 x0.17 34 x0.26 49 x0.38 66 x0.51
140 13 x0.09 22 x0.16 35 x0.25 50 x0.36 67 x0.48
150 13 x0.09 23 x0.15 35 x0.23 50 x0.33 67 x0.45
160 13 x0.08 23 x0.14 35 x0.22 50 x0.32 67 x0.42
170 14 x0.08 23 x0.14 36 x0.21 51 x0.3 68 x0.4
180 14 x0.08 23 x0.13 36 x0.2 51 x0.28 68 x0.38
190 14 x0.07 23 x0.12 36 x0.19 51 x0.27 69 x0.36
200 14 x0.07 24 x0.12 36 x0.18 52 x0.26 69 x0.34
210 14 x0.07 24 x0.11 37 x0.17 52 x0.25 69 x0.33
220 14 x0.07 24 x0.11 37 x0.17 52 x0.24 70 x0.32
230 14 x0.06 24 x0.1 37 x0.16 52 x0.23 70 x0.3
240 15 x0.06 24 x0.1 37 x0.15 53 x0.22 70 x0.29
250 15 x0.06 24 x0.1 37 x0.15 53 x0.21 70 x0.28
260 15 x0.06 25 x0.09 38 x0.14 53 x0.2 71 x0.27

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 2,590,000 lifts Deadlift 1,556,000 lifts Squat 1,454,000 lifts Shoulder Press 409,000 lifts Barbell Curl 222,000 lifts Bent Over Row 141,000 lifts Front Squat 142,000 lifts

Bodyweight

Pull Ups 119,000 lifts Dips 47,000 lifts

Olympic

Power Clean 153,000 lifts Clean & Jerk 31,000 lifts Clean 19,000 lifts Snatch 29,000 lifts Push Press 19,000 lifts Clean & Press 68,000 lifts

Dumbbell

Dumbbell Bench Press (experimental) Dumbbell Curl (experimental) Dumbbell Shoulder Press (experimental) Dumbbell Row (experimental) + More Exercises