Arnold Press Standards (lb)

Arnold press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our arnold 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.

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Arnold Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 16 x0.14 26 x0.24 41 x0.37 58 x0.52 77 x0.7
120 18 x0.15 29 x0.24 43 x0.36 61 x0.51 81 x0.67
130 19 x0.15 31 x0.24 46 x0.35 64 x0.49 84 x0.65
140 21 x0.15 33 x0.24 49 x0.35 67 x0.48 88 x0.63
150 23 x0.15 35 x0.23 51 x0.34 70 x0.47 91 x0.61
160 24 x0.15 37 x0.23 54 x0.33 73 x0.46 94 x0.59
170 26 x0.15 39 x0.23 56 x0.33 76 x0.44 97 x0.57
180 27 x0.15 41 x0.23 58 x0.32 78 x0.43 100 x0.56
190 29 x0.15 43 x0.22 60 x0.32 81 x0.42 103 x0.54
200 30 x0.15 44 x0.22 62 x0.31 83 x0.41 105 x0.53
210 32 x0.15 46 x0.22 64 x0.31 85 x0.41 108 x0.51
220 33 x0.15 48 x0.22 66 x0.3 87 x0.4 111 x0.5
230 34 x0.15 49 x0.21 68 x0.29 89 x0.39 113 x0.49
240 35 x0.15 51 x0.21 70 x0.29 91 x0.38 115 x0.48
250 37 x0.15 52 x0.21 71 x0.29 93 x0.37 117 x0.47
260 38 x0.15 54 x0.21 73 x0.28 95 x0.37 120 x0.46
270 39 x0.14 55 x0.2 75 x0.28 97 x0.36 122 x0.45
280 40 x0.14 56 x0.2 76 x0.27 99 x0.35 124 x0.44
290 41 x0.14 58 x0.2 78 x0.27 101 x0.35 126 x0.43
300 42 x0.14 59 x0.2 79 x0.26 103 x0.34 128 x0.43
310 44 x0.14 60 x0.19 81 x0.26 104 x0.34 130 x0.42
All 25 39 57 78 101

These male standards were last updated 6 days ago and are based on 318 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 Arnold Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 6 x0.06 13 x0.14 23 x0.26 37 x0.41 53 x0.59
100 7 x0.07 14 x0.14 25 x0.25 40 x0.4 56 x0.56
110 8 x0.07 16 x0.14 27 x0.25 42 x0.38 59 x0.53
120 9 x0.07 17 x0.14 29 x0.24 44 x0.37 61 x0.51
130 10 x0.07 18 x0.14 31 x0.23 46 x0.35 63 x0.49
140 10 x0.07 19 x0.14 32 x0.23 48 x0.34 66 x0.47
150 11 x0.07 21 x0.14 34 x0.22 50 x0.33 68 x0.45
160 12 x0.08 22 x0.14 35 x0.22 51 x0.32 70 x0.44
170 13 x0.08 23 x0.13 36 x0.21 53 x0.31 72 x0.42
180 14 x0.08 24 x0.13 38 x0.21 54 x0.3 73 x0.41
190 14 x0.08 25 x0.13 39 x0.2 56 x0.29 75 x0.4
200 15 x0.08 26 x0.13 40 x0.2 57 x0.29 77 x0.38
210 16 x0.08 27 x0.13 41 x0.2 59 x0.28 78 x0.37
220 16 x0.07 28 x0.13 42 x0.19 60 x0.27 80 x0.36
230 17 x0.07 28 x0.12 43 x0.19 61 x0.27 81 x0.35
240 18 x0.07 29 x0.12 44 x0.18 63 x0.26 83 x0.35
250 18 x0.07 30 x0.12 45 x0.18 64 x0.26 84 x0.34
260 19 x0.07 31 x0.12 46 x0.18 65 x0.25 86 x0.33
All 10 19 32 49 67

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

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 is my exact level?

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Strength Level Calculator

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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Dumbbell

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Cable

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Exercise Comparisons

Compare arnold press versus one of the following exercises:

Dumbbell Bench Press Dumbbell Curl Dumbbell Shoulder Press Incline Dumbbell Press Dumbbell Row Dumbbell Lateral Raise Dumbbell Hammer Curl Dumbbell Shrug Goblet Squat Dumbbell Tricep Extension Dumbbell Lunge Dumbbell Front Raise Dumbbell Fly Dumbbell Concentration Curl Dumbbell Bulgarian Split Squat Dumbbell Pullover Lying Dumbbell Tricep Extension Incline Dumbbell Fly Decline Dumbbell Bench Press Incline Dumbbell Curl Dumbbell Reverse Fly

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