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.

Our dumbbell bench pull 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.

♂ Male
♀ Female
Kilograms (kg)
Pounds (lb)

Male Dumbbell Bench Pull Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 11 x0.1 24 x0.22 44 x0.4 69 x0.63 99 x0.9
120 13 x0.11 27 x0.23 48 x0.4 75 x0.63 106 x0.89
130 15 x0.12 31 x0.24 53 x0.41 81 x0.62 113 x0.87
140 18 x0.13 34 x0.24 57 x0.41 86 x0.61 119 x0.85
150 20 x0.13 37 x0.25 61 x0.41 91 x0.61 125 x0.83
160 22 x0.14 40 x0.25 65 x0.41 96 x0.6 131 x0.82
170 24 x0.14 43 x0.26 69 x0.41 101 x0.59 136 x0.8
180 27 x0.15 46 x0.26 73 x0.4 105 x0.58 142 x0.79
190 29 x0.15 49 x0.26 76 x0.4 110 x0.58 147 x0.77
200 31 x0.16 52 x0.26 80 x0.4 114 x0.57 151 x0.76
210 33 x0.16 55 x0.26 83 x0.4 118 x0.56 156 x0.74
220 35 x0.16 58 x0.26 87 x0.39 122 x0.55 161 x0.73
230 38 x0.16 60 x0.26 90 x0.39 126 x0.55 165 x0.72
240 40 x0.16 63 x0.26 93 x0.39 129 x0.54 170 x0.71
250 42 x0.17 65 x0.26 96 x0.39 133 x0.53 174 x0.69
260 44 x0.17 68 x0.26 99 x0.38 137 x0.53 178 x0.68
270 46 x0.17 70 x0.26 102 x0.38 140 x0.52 182 x0.67
280 48 x0.17 73 x0.26 105 x0.38 143 x0.51 186 x0.66
290 49 x0.17 75 x0.26 108 x0.37 147 x0.51 189 x0.65
300 51 x0.17 78 x0.26 111 x0.37 150 x0.5 193 x0.64
310 53 x0.17 80 x0.26 114 x0.37 153 x0.49 197 x0.63
All 22 42 69 103 141

These male 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.

lb
lb

Female Dumbbell Bench Pull Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 7 x0.08 15 x0.17 27 x0.31 43 x0.48 62 x0.69
100 8 x0.08 17 x0.17 30 x0.3 46 x0.46 65 x0.65
110 9 x0.08 18 x0.17 32 x0.29 48 x0.44 68 x0.62
120 10 x0.08 20 x0.17 34 x0.28 51 x0.42 71 x0.59
130 11 x0.09 21 x0.16 35 x0.27 53 x0.41 73 x0.56
140 12 x0.09 23 x0.16 37 x0.26 55 x0.39 76 x0.54
150 13 x0.09 24 x0.16 39 x0.26 57 x0.38 78 x0.52
160 14 x0.09 25 x0.16 40 x0.25 59 x0.37 80 x0.5
170 15 x0.09 26 x0.15 42 x0.25 61 x0.36 82 x0.48
180 16 x0.09 27 x0.15 43 x0.24 62 x0.35 84 x0.47
190 16 x0.09 28 x0.15 45 x0.23 64 x0.34 86 x0.45
200 17 x0.09 30 x0.15 46 x0.23 66 x0.33 88 x0.44
210 18 x0.09 31 x0.15 47 x0.22 67 x0.32 90 x0.43
220 19 x0.09 32 x0.14 48 x0.22 69 x0.31 91 x0.42
230 20 x0.09 33 x0.14 50 x0.22 70 x0.3 93 x0.4
240 20 x0.08 33 x0.14 51 x0.21 71 x0.3 95 x0.39
250 21 x0.08 34 x0.14 52 x0.21 73 x0.29 96 x0.38
260 22 x0.08 35 x0.14 53 x0.2 74 x0.28 98 x0.38
All 12 22 37 56 77

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.

lb
lb

Rate Your Lifts Against Other People

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.

More Exercises

Barbell

Bench Press 13,354,000 lifts Squat 7,651,000 lifts Deadlift 7,724,000 lifts Shoulder Press 1,915,000 lifts Barbell Curl 916,000 lifts Front Squat 645,000 lifts Bent Over Row 605,000 lifts Incline Bench Press 440,000 lifts Hex Bar Deadlift 321,000 lifts Sumo Deadlift 166,000 lifts Hip Thrust 188,000 lifts Romanian Deadlift 188,000 lifts Military Press 321,000 lifts Seated Shoulder Press 44,000 lifts Close Grip Bench Press 85,000 lifts EZ Bar Curl 60,000 lifts Barbell Shrug 110,000 lifts Lying Tricep Extension 67,000 lifts Strict Curl 46 lifts Decline Bench Press 97,000 lifts Zercher Squat 41,000 lifts Pendlay Row 82,000 lifts Box Squat 52,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Paused Bench Press 32 lifts Rack Pull 68,000 lifts Upright Row 72,000 lifts Floor Press 45,000 lifts Barbell Reverse Lunge 22 lifts Wrist Curl 37,000 lifts Stiff Leg Deadlift 44,000 lifts Barbell Calf Raise 17 lifts Bulgarian Split Squat 38,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts Pause Squat 12 lifts Bodyweight Calf Raise 11 lifts Safety Bar Squat 10 lifts Neck Curl 9 lifts Deficit Deadlift 9 lifts Log Press 8 lifts Reverse Barbell Curl 24,000 lifts Wide Grip Bench Press 7 lifts Sumo Squat 7 lifts Single Leg Deadlift 6 lifts Neck Extension 4 lifts Barbell Glute Bridge 4 lifts Reverse Grip Bench Press 29,000 lifts Reverse Wrist Curl 28,000 lifts Pause Deadlift 3 lifts JM Press 3 lifts Ab Wheel Rollout 3 lifts Bench Pull 3 lifts Snatch Grip Deadlift 3 lifts Bench Pin Press 2 lifts Behind The Neck Press 2 lifts Barbell Hack Squat 2 lifts Landmine Press 2 lifts Landmine Squat 29,000 lifts Pin Squat 1 lift Snatch Deadlift 1 lift Barbell Front Raise 1 lift Belt Squat 1 lift Reverse Curl 1 lift Yates Row 1 lift Walking Lunge Machine Shrug Jefferson Squat Behind The Back Barbell Shrug Barbell Power Shrug Bent Arm Barbell Pullover Cheat Curl Donkey Calf Raise Viking Press Spider Curl Shoulder Pin Press Barbell Pullover Wall Ball Single Leg Romanian Deadlift Z Press Jefferson Deadlift

Bodyweight

Pull Ups 1,097,000 lifts Push Ups 564,000 lifts Dips 434,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Sit Ups 64,000 lifts Handstand Push Ups 16,000 lifts Crunches 36,000 lifts Back Extension 3,000 lifts One Arm Push Ups 20,000 lifts Pistol Squat 18 lifts Diamond Push Ups 10,000 lifts Single Leg Squat 25,000 lifts Muscle Ups 59,000 lifts Glute Bridge 3,000 lifts Lunge 11,000 lifts Burpees 15,000 lifts Neutral Grip Pull Ups 5,000 lifts Hanging Leg Raise 4,000 lifts Glute Ham Raise 1,000 lifts Russian Twist 3,000 lifts Bench Dips 6 lifts One Arm Pull Ups 7,000 lifts Lying Leg Raise 2,000 lifts Inverted Row 3,000 lifts Hanging Knee Raise 5 lifts Australian Pull Ups 2 lifts Ring Muscle Ups 2 lifts Reverse Lunge 2 lifts Toes To Bar 2,000 lifts Star Jump Squat Thrust Squat Jump Side Lunge Side Crunch Roman Chair Side Bend Pike Push Up Mountain Climbers Leg Lift Jumping Jack Jump Squat Incline Push Up Incline Bench Sit Up Hip Extension Flutter Kick Floor Hip Extension Floor Hip Abduction Decline Push Up Decline Crunch Clap Pull Up Bicycle Crunch Sissy Squat Close Grip Push Up Nordic Hamstring Curl Reverse Crunches Ring Dips

Olympic

Power Clean 475,000 lifts Snatch 199,000 lifts Clean 158,000 lifts Push Press 144,000 lifts Clean and Jerk 196,000 lifts Thruster 47,000 lifts Clean and Press 136,000 lifts Hang Clean 38,000 lifts Overhead Squat 46,000 lifts Hang Power Clean 12 lifts Power Snatch 36,000 lifts Push Jerk 42,000 lifts Split Jerk 9 lifts Clean Pull 3 lifts Dumbbell Snatch 3 lifts Muscle Snatch 2 lifts Dumbbell Push Press Dumbbell High Pull Dumbbell Hang Clean Snatch Pull Clean High Pull

Dumbbell

Dumbbell Bench Press 986,000 lifts Dumbbell Curl 782,000 lifts Dumbbell Shoulder Press 486,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 214,000 lifts Dumbbell Lateral Raise 214,000 lifts Hammer Curl 90,000 lifts Dumbbell Fly 85,000 lifts Goblet Squat 68,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Tricep Extension 74,000 lifts Dumbbell Floor Press 34,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Squat 36 lifts Arnold Press 48,000 lifts Dumbbell Pullover 35,000 lifts Dumbbell Reverse Fly 30,000 lifts Dumbbell Front Raise 64,000 lifts Renegade Row 20 lifts Dumbbell Side Bend 19 lifts Dumbbell Calf Raise 19 lifts Dumbbell Deadlift 18 lifts Chest Supported Dumbbell Row 25,000 lifts Dumbbell Wrist Curl 15 lifts Dumbbell Z Press 14 lifts Dumbbell Bench Pull 13 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Tricep Kickback 29,000 lifts Tate Press 11 lifts Incline Dumbbell Fly 43,000 lifts Dumbbell Upright Row 8 lifts Incline Dumbbell Curl 38,000 lifts Dumbbell Preacher Curl 7 lifts Decline Dumbbell Bench Press 30,000 lifts Close Grip Dumbbell Bench Press 4 lifts Incline Hammer Curl 3 lifts Dumbbell Incline Y Raise Seated Dumbbell Tricep Extension Seated Dumbbell Shoulder Press Dumbbell Reverse Wrist Curl Dumbbell Front Squat Decline Dumbbell Fly Dumbbell External Rotation Bent Over Dumbbell Row Seated Dumbbell Curl Zottman Curl

Machine

Sled Leg Press 439,000 lifts Horizontal Leg Press 236,000 lifts Leg Extension 156,000 lifts Chest Press 117,000 lifts Machine Chest Fly 54,000 lifts Lying Leg Curl 67,000 lifts Machine Shoulder Press 64,000 lifts Seated Leg Curl 76,000 lifts Seated Calf Raise 38,000 lifts Machine Tricep Press 20 lifts Hack Squat 48,000 lifts Machine Calf Raise 98,000 lifts Machine Bicep Curl 19 lifts Smith Machine Squat 17 lifts Machine Row 15 lifts Vertical Leg Press 97,000 lifts Close Grip Lat Pulldown 11 lifts Smith Machine Bench Press 11 lifts Seated Dip Machine 10 lifts Machine Lateral Raise 9 lifts Machine Reverse Fly 8 lifts Hip Abduction 38,000 lifts Sled Press Calf Raise 7 lifts Single Leg Press 7 lifts Hip Adduction 34,000 lifts Machine Seated Crunch 5 lifts Machine Back Extension 2 lifts Smith Machine Shrug Single Leg Seated Calf Raise Machine Tricep Extension Standing Leg Curl

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Reverse Grip Lat Pulldown 16 lifts Cable Bicep Curl 29,000 lifts Cable Crossover 8 lifts Straight Arm Pulldown 6 lifts Cable Overhead Tricep Extension 5 lifts Cable Woodchoppers 5 lifts Cable Pull Through 24,000 lifts Cable Lateral Raise 25,000 lifts Reverse Grip Tricep Pushdown 3 lifts Cable Crunch 26,000 lifts One Arm Cable Bicep Curl 23,000 lifts High Pulley Crunch 1 lift Standing Cable Crunch Overhead Cable Curl One Arm Seated Cable Row One Arm Pulldown Lying Cable Curl Incline Cable Curl Cable Upright Row Cable Shrug Cable Leg Extension Cable External Rotation Behind The Back Cable Curl Cable Reverse Fly Cable Kickback

Exercise Comparisons

Compare dumbbell bench pull versus one of the following exercises:

Dumbbell Bench Press Dumbbell Curl Dumbbell Shoulder Press Incline Dumbbell Bench Press Dumbbell Row Dumbbell Lateral Raise Hammer Curl Dumbbell Fly Goblet Squat Dumbbell Bulgarian Split Squat Dumbbell Shrug Dumbbell Tricep Extension Dumbbell Floor Press Lying Dumbbell Tricep Extension Dumbbell Lunge Dumbbell Concentration Curl Dumbbell Squat Arnold Press Dumbbell Pullover Dumbbell Reverse Fly Dumbbell Front Raise Renegade Row Dumbbell Side Bend Dumbbell Calf Raise Dumbbell Deadlift Chest Supported Dumbbell Row Dumbbell Wrist Curl Dumbbell Z Press Dumbbell Romanian Deadlift Dumbbell Tricep Kickback Tate Press Incline Dumbbell Fly Dumbbell Upright Row Incline Dumbbell Curl Dumbbell Preacher Curl Decline Dumbbell Bench Press Close Grip Dumbbell Bench Press Incline Hammer Curl Dumbbell Incline Y Raise Seated Dumbbell Tricep Extension Seated Dumbbell Shoulder Press Dumbbell Reverse Wrist Curl Dumbbell Front Squat Decline Dumbbell Fly Dumbbell External Rotation Bent Over Dumbbell Row Seated Dumbbell Curl Zottman Curl

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