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 49,000 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 48 x0.4 71 x0.59 97 x0.8
130 20 x0.15 34 x0.26 54 x0.41 77 x0.59 104 x0.8
140 23 x0.16 38 x0.27 59 x0.42 83 x0.59 111 x0.79
150 26 x0.17 42 x0.28 64 x0.42 89 x0.59 117 x0.78
160 29 x0.18 46 x0.29 68 x0.43 95 x0.59 124 x0.77
170 32 x0.19 50 x0.29 73 x0.43 100 x0.59 130 x0.77
180 35 x0.2 54 x0.3 77 x0.43 105 x0.59 136 x0.76
190 38 x0.2 57 x0.3 82 x0.43 111 x0.58 142 x0.75
200 41 x0.21 61 x0.31 86 x0.43 115 x0.58 147 x0.74
210 44 x0.21 65 x0.31 90 x0.43 120 x0.57 153 x0.73
220 47 x0.21 68 x0.31 94 x0.43 125 x0.57 158 x0.72
230 50 x0.22 71 x0.31 98 x0.43 130 x0.56 163 x0.71
240 52 x0.22 75 x0.31 102 x0.43 134 x0.56 168 x0.7
250 55 x0.22 78 x0.31 106 x0.42 138 x0.55 173 x0.69
260 58 x0.22 81 x0.31 110 x0.42 142 x0.55 178 x0.68
270 61 x0.22 84 x0.31 113 x0.42 147 x0.54 182 x0.68
280 63 x0.23 87 x0.31 117 x0.42 151 x0.54 187 x0.67
290 66 x0.23 90 x0.31 120 x0.41 155 x0.53 191 x0.66
300 68 x0.23 93 x0.31 124 x0.41 158 x0.53 196 x0.65
310 71 x0.23 96 x0.31 127 x0.41 162 x0.52 200 x0.64

These male standards are based on 16,000 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 57 x0.57
110 10 x0.09 19 x0.17 30 x0.27 44 x0.4 59 x0.54
120 11 x0.09 20 x0.17 31 x0.26 46 x0.38 62 x0.51
130 12 x0.09 21 x0.16 33 x0.25 47 x0.36 64 x0.49
140 13 x0.09 22 x0.16 34 x0.25 49 x0.35 66 x0.47
150 14 x0.09 23 x0.15 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 18 x0.09 28 x0.14 42 x0.21 58 x0.29 76 x0.38
210 18 x0.09 29 x0.14 43 x0.2 59 x0.28 77 x0.37
220 19 x0.09 30 x0.14 44 x0.2 60 x0.27 78 x0.36
230 20 x0.09 31 x0.13 45 x0.19 61 x0.27 80 x0.35
240 20 x0.08 31 x0.13 46 x0.19 62 x0.26 81 x0.34
250 21 x0.08 32 x0.13 46 x0.19 63 x0.25 82 x0.33
260 21 x0.08 33 x0.13 47 x0.18 65 x0.25 83 x0.32

These female standards are based on 2,000 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 3,724,000 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)

Bodyweight

Pull Ups 265,000 lifts Push Ups 56,000 lifts Dips 106,000 lifts Chin Ups 5,000 lifts

Olympic

Snatch 52,000 lifts Power Clean 197,000 lifts Clean & Jerk 54,000 lifts Clean 38,000 lifts Push Press 37,000 lifts Clean & Press 76,000 lifts

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