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 10,000 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 71 x0.59 97 x0.81
130 20 x0.15 35 x0.27 54 x0.42 78 x0.6 104 x0.8
140 23 x0.17 39 x0.28 59 x0.42 84 x0.6 111 x0.8
150 27 x0.18 43 x0.29 64 x0.43 90 x0.6 118 x0.79
160 30 x0.19 47 x0.29 69 x0.43 96 x0.6 125 x0.78
170 33 x0.19 51 x0.3 74 x0.43 101 x0.59 131 x0.77
180 36 x0.2 55 x0.3 78 x0.44 107 x0.59 137 x0.76
190 39 x0.21 58 x0.31 83 x0.44 112 x0.59 143 x0.75
200 42 x0.21 62 x0.31 87 x0.44 117 x0.58 149 x0.74
210 45 x0.21 66 x0.31 92 x0.44 122 x0.58 155 x0.74
220 48 x0.22 69 x0.31 96 x0.44 127 x0.58 160 x0.73
230 51 x0.22 73 x0.32 100 x0.43 131 x0.57 165 x0.72
240 54 x0.22 76 x0.32 104 x0.43 136 x0.57 170 x0.71
250 56 x0.23 79 x0.32 108 x0.43 140 x0.56 175 x0.7
260 59 x0.23 83 x0.32 111 x0.43 145 x0.56 180 x0.69
270 62 x0.23 86 x0.32 115 x0.43 149 x0.55 185 x0.68
280 65 x0.23 89 x0.32 119 x0.42 153 x0.55 189 x0.68
290 67 x0.23 92 x0.32 122 x0.42 157 x0.54 194 x0.67
300 70 x0.23 95 x0.32 126 x0.42 161 x0.54 198 x0.66
310 72 x0.23 98 x0.32 129 x0.42 165 x0.53 203 x0.65

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 10 x0.1 18 x0.18 29 x0.29 43 x0.43 59 x0.59
110 10 x0.09 19 x0.17 31 x0.28 45 x0.41 62 x0.56
120 11 x0.09 20 x0.17 32 x0.27 47 x0.39 64 x0.53
130 12 x0.09 21 x0.16 34 x0.26 49 x0.37 66 x0.5
140 13 x0.09 22 x0.16 35 x0.25 50 x0.36 67 x0.48
150 14 x0.09 23 x0.15 36 x0.24 52 x0.34 69 x0.46
160 14 x0.09 24 x0.15 37 x0.23 53 x0.33 71 x0.44
170 15 x0.09 25 x0.15 38 x0.23 54 x0.32 72 x0.43
180 16 x0.09 26 x0.14 39 x0.22 56 x0.31 74 x0.41
190 16 x0.09 27 x0.14 40 x0.21 57 x0.3 75 x0.4
200 17 x0.08 28 x0.14 41 x0.21 58 x0.29 77 x0.38
210 18 x0.08 28 x0.13 42 x0.2 59 x0.28 78 x0.37
220 18 x0.08 29 x0.13 43 x0.2 60 x0.27 79 x0.36
230 19 x0.08 30 x0.13 44 x0.19 61 x0.27 80 x0.35
240 19 x0.08 31 x0.13 45 x0.19 62 x0.26 81 x0.34
250 20 x0.08 31 x0.12 46 x0.18 63 x0.25 82 x0.33
260 20 x0.08 32 x0.12 47 x0.18 64 x0.25 84 x0.32

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 2,779,000 lifts Squat 1,569,000 lifts Deadlift 1,669,000 lifts Shoulder Press 440,000 lifts Barbell Curl 239,000 lifts Bent Over Row 152,000 lifts Front Squat 153,000 lifts

Bodyweight

Pull Ups 145,000 lifts Dips 58,000 lifts

Olympic

Power Clean 160,000 lifts Clean & Jerk 35,000 lifts Clean 22,000 lifts Snatch 32,000 lifts Push Press 22,000 lifts Clean & Press 70,000 lifts

Dumbbell

Dumbbell Bench Press 17,000 lifts Dumbbell Curl 16,000 lifts Dumbbell Shoulder Press 10,000 lifts Dumbbell Row 5,000 lifts + More Exercises