Dumbbell Bench Pull Standards

Measured in lb

Dumbbell Bench Pull strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Dumbbell Bench Pull standards are based on 19,000 lifts by Strength Level users

♂ Male
♀ Female

Male Dumbbell Bench Pull Standards (lb)

Strength Level	Weight
Beginner	22 lb
Novice	42 lb
Intermediate	69 lb
Advanced	103 lb
Elite	141 lb

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.25x
Intermediate	0.40x
Advanced	0.60x
Elite	0.85x

How much should I be able to Dumbbell Bench Pull? (lb)

What is the average Dumbbell Bench Pull? The average Dumbbell Bench Pull weight for a male lifter is 69 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Bench Pull? Male beginners should aim to lift 22 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	11	24	44	69	99
120	13	27	48	75	106
130	15	31	53	81	113
140	18	34	57	86	119
150	20	37	61	91	125
160	22	40	65	96	131
170	24	43	69	101	136
180	27	46	73	105	142
190	29	49	76	110	147
200	31	52	80	114	151
210	33	55	83	118	156
220	35	58	87	122	161
230	38	60	90	126	165
240	40	63	93	129	170
250	42	65	96	133	174
260	44	68	99	137	178
270	46	70	102	140	182
280	48	73	105	143	186
290	49	75	108	147	189
300	51	78	111	150	193
310	53	80	114	153	197

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	36	59	87	120
20	22	41	67	100	138
25	22	42	69	103	141
30	22	42	69	103	141
35	22	42	69	103	141
40	22	42	69	103	141
45	21	40	65	97	134
50	20	37	61	91	126
55	18	34	57	85	116
60	17	31	52	77	106
65	15	28	47	70	96
70	14	26	42	63	86
75	12	23	38	56	77
80	11	20	34	50	69
85	10	18	30	45	62
90	9	16	27	40	56

Calculate Your Strength Level

Female Dumbbell Bench Pull Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	12 lb
Novice	22 lb
Intermediate	37 lb
Advanced	56 lb
Elite	77 lb

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.15x
Intermediate	0.25x
Advanced	0.40x
Elite	0.55x

How much should I be able to Dumbbell Bench Pull? (lb)

What is the average Dumbbell Bench Pull? The average Dumbbell Bench Pull weight for a female lifter is 37 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Bench Pull? Female beginners should aim to lift 12 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	15	27	43	62
100	8	17	30	46	65
110	9	18	32	48	68
120	10	20	34	51	71
130	11	21	35	53	73
140	12	23	37	55	76
150	13	24	39	57	78
160	14	25	40	59	80
170	15	26	42	61	82
180	16	27	43	62	84
190	16	28	45	64	86
200	17	30	46	66	88
210	18	31	47	67	90
220	19	32	48	69	91
230	20	33	50	70	93
240	20	33	51	71	95
250	21	34	52	73	96
260	22	35	53	74	98

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	19	32	48	66
20	11	22	36	55	75
25	12	22	37	56	77
30	12	22	37	56	77
35	12	22	37	56	77
40	12	22	37	56	77
45	11	21	35	53	73
50	10	20	33	50	69
55	10	18	31	46	64
60	9	17	28	42	58
65	8	15	25	38	53
70	7	14	23	34	47
75	6	12	20	31	42
80	6	11	18	27	38
85	5	10	16	24	34
90	5	9	15	22	30

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

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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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BW	Beg.	Nov.	Int.	Adv.	Elite
110	11	24	44	69	99
120	13	27	48	75	106
130	15	31	53	81	113
140	18	34	57	86	119
150	20	37	61	91	125
160	22	40	65	96	131
170	24	43	69	101	136
180	27	46	73	105	142
190	29	49	76	110	147
200	31	52	80	114	151
210	33	55	83	118	156
220	35	58	87	122	161
230	38	60	90	126	165
240	40	63	93	129	170
250	42	65	96	133	174
260	44	68	99	137	178
270	46	70	102	140	182
280	48	73	105	143	186
290	49	75	108	147	189
300	51	78	111	150	193
310	53	80	114	153	197

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	36	59	87	120
20	22	41	67	100	138
25	22	42	69	103	141
30	22	42	69	103	141
35	22	42	69	103	141
40	22	42	69	103	141
45	21	40	65	97	134
50	20	37	61	91	126
55	18	34	57	85	116
60	17	31	52	77	106
65	15	28	47	70	96
70	14	26	42	63	86
75	12	23	38	56	77
80	11	20	34	50	69
85	10	18	30	45	62
90	9	16	27	40	56

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	15	27	43	62
100	8	17	30	46	65
110	9	18	32	48	68
120	10	20	34	51	71
130	11	21	35	53	73
140	12	23	37	55	76
150	13	24	39	57	78
160	14	25	40	59	80
170	15	26	42	61	82
180	16	27	43	62	84
190	16	28	45	64	86
200	17	30	46	66	88
210	18	31	47	67	90
220	19	32	48	69	91
230	20	33	50	70	93
240	20	33	51	71	95
250	21	34	52	73	96
260	22	35	53	74	98

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	19	32	48	66
20	11	22	36	55	75
25	12	22	37	56	77
30	12	22	37	56	77
35	12	22	37	56	77
40	12	22	37	56	77
45	11	21	35	53	73
50	10	20	33	50	69
55	10	18	31	46	64
60	9	17	28	42	58
65	8	15	25	38	53
70	7	14	23	34	47
75	6	12	20	31	42
80	6	11	18	27	38
85	5	10	16	24	34
90	5	9	15	22	30

BW	Beg.	Nov.	Int.	Adv.	Elite
110	11	24	44	69	99
120	13	27	48	75	106
130	15	31	53	81	113
140	18	34	57	86	119
150	20	37	61	91	125
160	22	40	65	96	131
170	24	43	69	101	136
180	27	46	73	105	142
190	29	49	76	110	147
200	31	52	80	114	151
210	33	55	83	118	156
220	35	58	87	122	161
230	38	60	90	126	165
240	40	63	93	129	170
250	42	65	96	133	174
260	44	68	99	137	178
270	46	70	102	140	182
280	48	73	105	143	186
290	49	75	108	147	189
300	51	78	111	150	193
310	53	80	114	153	197

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	36	59	87	120
20	22	41	67	100	138
25	22	42	69	103	141
30	22	42	69	103	141
35	22	42	69	103	141
40	22	42	69	103	141
45	21	40	65	97	134
50	20	37	61	91	126
55	18	34	57	85	116
60	17	31	52	77	106
65	15	28	47	70	96
70	14	26	42	63	86
75	12	23	38	56	77
80	11	20	34	50	69
85	10	18	30	45	62
90	9	16	27	40	56

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	15	27	43	62
100	8	17	30	46	65
110	9	18	32	48	68
120	10	20	34	51	71
130	11	21	35	53	73
140	12	23	37	55	76
150	13	24	39	57	78
160	14	25	40	59	80
170	15	26	42	61	82
180	16	27	43	62	84
190	16	28	45	64	86
200	17	30	46	66	88
210	18	31	47	67	90
220	19	32	48	69	91
230	20	33	50	70	93
240	20	33	51	71	95
250	21	34	52	73	96
260	22	35	53	74	98

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	19	32	48	66
20	11	22	36	55	75
25	12	22	37	56	77
30	12	22	37	56	77
35	12	22	37	56	77
40	12	22	37	56	77
45	11	21	35	53	73
50	10	20	33	50	69
55	10	18	31	46	64
60	9	17	28	42	58
65	8	15	25	38	53
70	7	14	23	34	47
75	6	12	20	31	42
80	6	11	18	27	38
85	5	10	16	24	34
90	5	9	15	22	30

BW	Beg.	Nov.	Int.	Adv.	Elite
110	11	24	44	69	99
120	13	27	48	75	106
130	15	31	53	81	113
140	18	34	57	86	119
150	20	37	61	91	125
160	22	40	65	96	131
170	24	43	69	101	136
180	27	46	73	105	142
190	29	49	76	110	147
200	31	52	80	114	151
210	33	55	83	118	156
220	35	58	87	122	161
230	38	60	90	126	165
240	40	63	93	129	170
250	42	65	96	133	174
260	44	68	99	137	178
270	46	70	102	140	182
280	48	73	105	143	186
290	49	75	108	147	189
300	51	78	111	150	193
310	53	80	114	153	197

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	36	59	87	120
20	22	41	67	100	138
25	22	42	69	103	141
30	22	42	69	103	141
35	22	42	69	103	141
40	22	42	69	103	141
45	21	40	65	97	134
50	20	37	61	91	126
55	18	34	57	85	116
60	17	31	52	77	106
65	15	28	47	70	96
70	14	26	42	63	86
75	12	23	38	56	77
80	11	20	34	50	69
85	10	18	30	45	62
90	9	16	27	40	56

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	15	27	43	62
100	8	17	30	46	65
110	9	18	32	48	68
120	10	20	34	51	71
130	11	21	35	53	73
140	12	23	37	55	76
150	13	24	39	57	78
160	14	25	40	59	80
170	15	26	42	61	82
180	16	27	43	62	84
190	16	28	45	64	86
200	17	30	46	66	88
210	18	31	47	67	90
220	19	32	48	69	91
230	20	33	50	70	93
240	20	33	51	71	95
250	21	34	52	73	96
260	22	35	53	74	98

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	19	32	48	66
20	11	22	36	55	75
25	12	22	37	56	77
30	12	22	37	56	77
35	12	22	37	56	77
40	12	22	37	56	77
45	11	21	35	53	73
50	10	20	33	50	69
55	10	18	31	46	64
60	9	17	28	42	58
65	8	15	25	38	53
70	7	14	23	34	47
75	6	12	20	31	42
80	6	11	18	27	38
85	5	10	16	24	34
90	5	9	15	22	30