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 based on 28,000 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 Shoulder Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 17 x0.14 30 x0.25 49 x0.41 72 x0.6 98 x0.82
130 20 x0.15 35 x0.27 54 x0.42 78 x0.6 106 x0.81
140 23 x0.16 39 x0.28 59 x0.42 84 x0.6 113 x0.8
150 26 x0.17 43 x0.28 64 x0.43 90 x0.6 119 x0.8
160 29 x0.18 47 x0.29 69 x0.43 96 x0.6 126 x0.79
170 32 x0.19 50 x0.3 74 x0.43 101 x0.6 132 x0.78
180 35 x0.2 54 x0.3 78 x0.43 107 x0.59 138 x0.77
190 38 x0.2 58 x0.3 83 x0.44 112 x0.59 144 x0.76
200 41 x0.21 61 x0.31 87 x0.43 117 x0.58 150 x0.75
210 44 x0.21 65 x0.31 91 x0.43 122 x0.58 155 x0.74
220 47 x0.21 68 x0.31 95 x0.43 126 x0.57 160 x0.73
230 50 x0.22 72 x0.31 99 x0.43 131 x0.57 166 x0.72
240 53 x0.22 75 x0.31 103 x0.43 136 x0.56 171 x0.71
250 55 x0.22 78 x0.31 107 x0.43 140 x0.56 175 x0.7
260 58 x0.22 82 x0.31 111 x0.43 144 x0.55 180 x0.69
270 61 x0.22 85 x0.31 114 x0.42 148 x0.55 185 x0.68
280 63 x0.23 88 x0.31 118 x0.42 152 x0.54 189 x0.68
290 66 x0.23 91 x0.31 121 x0.42 156 x0.54 194 x0.67
300 68 x0.23 94 x0.31 125 x0.42 160 x0.53 198 x0.66
310 71 x0.23 97 x0.31 128 x0.41 164 x0.53 202 x0.65

These male standards are based on 11,000 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 Shoulder Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 9 x0.09 17 x0.17 28 x0.28 42 x0.42 58 x0.58
110 10 x0.09 19 x0.17 30 x0.27 44 x0.4 60 x0.54
120 11 x0.09 20 x0.17 32 x0.26 46 x0.38 62 x0.52
130 12 x0.09 21 x0.16 33 x0.25 48 x0.37 64 x0.49
140 13 x0.09 22 x0.16 34 x0.25 49 x0.35 66 x0.47
150 14 x0.09 23 x0.16 36 x0.24 51 x0.34 68 x0.45
160 15 x0.09 24 x0.15 37 x0.23 52 x0.33 69 x0.43
170 15 x0.09 25 x0.15 38 x0.22 54 x0.32 71 x0.42
180 16 x0.09 26 x0.15 39 x0.22 55 x0.31 73 x0.4
190 17 x0.09 27 x0.14 40 x0.21 56 x0.3 74 x0.39
200 17 x0.09 28 x0.14 41 x0.21 58 x0.29 75 x0.38
210 18 x0.09 29 x0.14 42 x0.2 59 x0.28 77 x0.37
220 19 x0.09 30 x0.13 43 x0.2 60 x0.27 78 x0.36
230 19 x0.08 30 x0.13 44 x0.19 61 x0.27 79 x0.35
240 20 x0.08 31 x0.13 45 x0.19 62 x0.26 81 x0.34
250 21 x0.08 32 x0.13 46 x0.18 63 x0.25 82 x0.33
260 21 x0.08 32 x0.12 47 x0.18 64 x0.25 83 x0.32

These female 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.

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