Dumbbell Bench Pull Standards (kg)

The average Dumbbell Bench Pull is 39 kg for men and 24 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Dumbbell Bench Pull strength standards are based on 52,184 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Dumbbell Bench Pull Standards (kg)

Weight

Strength Level	Weight
Beginner	13 kg
Novice	24 kg
Intermediate	39 kg
Advanced	58 kg
Elite	79 kg

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.30x
Intermediate	0.50x
Advanced	0.75x
Elite	1.00x

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

What is the average Dumbbell Bench Pull? The average Dumbbell Bench Pull weight for a male lifter is 39 kg (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 13 kg (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	6	14	25	40	57
55	7	16	28	43	61
60	9	18	30	46	65
65	10	20	33	49	68
70	11	21	35	52	72
75	13	23	37	55	75
80	14	25	40	58	78
85	15	27	42	60	81
90	17	28	44	63	84
95	18	30	46	65	86
100	19	31	48	67	89
105	20	33	49	69	92
110	21	34	51	72	94
115	22	36	53	74	96
120	24	37	55	76	99
125	25	39	56	78	101
130	26	40	58	80	103
135	27	41	60	81	105
140	28	43	61	83	107

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	20	33	49	68
20	13	23	38	56	77
25	13	24	39	58	79
30	13	24	39	58	79
35	13	24	39	58	79
40	13	24	39	58	79
45	12	23	37	55	75
50	11	21	35	51	70
55	10	19	32	47	65
60	10	18	29	43	59
65	9	16	26	39	54
70	8	14	24	35	48
75	7	13	21	32	43
80	6	12	19	28	39
85	6	10	17	25	35
90	5	9	15	23	31

How many sets and reps of Dumbbell Bench Pull should I do?

These are the most popular Dumbbell Bench Pull workouts done by male lifters:

3x1022%

3x819%

3x127%

4x107%

4x86%

4x154%

3x154%

2x104%

4x123%

3x63%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	41
2	3	8	19%	36
3	3	12	7%	13
3	4	10	7%	13
5	4	8	6%	11
6	4	15	4%	8
6	3	15	4%	8
8	2	10	4%	7
9	4	12	3%	6
10	3	6	3%	5

Female

Female Dumbbell Bench Pull Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	8 kg
Novice	15 kg
Intermediate	24 kg
Advanced	35 kg
Elite	48 kg

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.35x
Advanced	0.50x
Elite	0.70x

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

What is the average Dumbbell Bench Pull? The average Dumbbell Bench Pull weight for a female lifter is 24 kg (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 8 kg (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	9	16	24	35
45	5	10	17	27	37
50	6	11	19	29	40
55	7	12	20	30	42
60	7	13	22	32	44
65	8	15	23	34	46
70	9	16	25	35	48
75	10	17	26	37	49
80	10	18	27	38	51
85	11	18	28	40	53
90	12	19	29	41	54
95	13	20	30	42	56
100	13	21	31	43	57
105	14	22	32	45	58
110	14	23	33	46	60
115	15	23	34	47	61
120	16	24	35	48	62

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	13	20	30	41
20	8	14	23	34	47
25	8	15	24	35	48
30	8	15	24	35	48
35	8	15	24	35	48
40	8	15	24	35	48
45	8	14	23	33	46
50	7	13	21	31	43
55	7	12	19	29	39
60	6	11	18	26	36
65	5	10	16	24	32
70	5	9	14	21	29
75	4	8	13	19	26
80	4	7	12	17	23
85	4	6	10	15	21
90	3	6	9	14	19

How many sets and reps of Dumbbell Bench Pull should I do?

These are the most popular Dumbbell Bench Pull workouts done by female lifters:

4x1028%

2x1016%

3x1212%

3x88%

3x104%

5x104%

3x204%

5x64%

3x64%

4x204%

2x84%

4x84%

4x154%

Rank	Sets	Reps	Percent	Workouts
1	4	10	28%	7
2	2	10	16%	4
3	3	12	12%	3
4	3	8	8%	2
5	3	10	4%	1
5	5	10	4%	1
5	3	20	4%	1
5	5	6	4%	1
5	3	6	4%	1
5	4	20	4%	1
5	2	8	4%	1
5	4	8	4%	1
5	4	15	4%	1

Rate Your Lifts Against Other People

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

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Dumbbell Bench Pull strength standards

Strength Level analysed 1,320 qualifying results from 52,184 community lifts to produce our Dumbbell Bench Pull strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	52,184
Qualifying results	1,320
Male results	1,197
Female results	123
Data start	16 August 2020
Data cutoff	4 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	6	14	25	40	57
55	7	16	28	43	61
60	9	18	30	46	65
65	10	20	33	49	68
70	11	21	35	52	72
75	13	23	37	55	75
80	14	25	40	58	78
85	15	27	42	60	81
90	17	28	44	63	84
95	18	30	46	65	86
100	19	31	48	67	89
105	20	33	49	69	92
110	21	34	51	72	94
115	22	36	53	74	96
120	24	37	55	76	99
125	25	39	56	78	101
130	26	40	58	80	103
135	27	41	60	81	105
140	28	43	61	83	107

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	20	33	49	68
20	13	23	38	56	77
25	13	24	39	58	79
30	13	24	39	58	79
35	13	24	39	58	79
40	13	24	39	58	79
45	12	23	37	55	75
50	11	21	35	51	70
55	10	19	32	47	65
60	10	18	29	43	59
65	9	16	26	39	54
70	8	14	24	35	48
75	7	13	21	32	43
80	6	12	19	28	39
85	6	10	17	25	35
90	5	9	15	23	31

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	41
2	3	8	19%	36
3	3	12	7%	13
3	4	10	7%	13
5	4	8	6%	11
6	4	15	4%	8
6	3	15	4%	8
8	2	10	4%	7
9	4	12	3%	6
10	3	6	3%	5

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	9	16	24	35
45	5	10	17	27	37
50	6	11	19	29	40
55	7	12	20	30	42
60	7	13	22	32	44
65	8	15	23	34	46
70	9	16	25	35	48
75	10	17	26	37	49
80	10	18	27	38	51
85	11	18	28	40	53
90	12	19	29	41	54
95	13	20	30	42	56
100	13	21	31	43	57
105	14	22	32	45	58
110	14	23	33	46	60
115	15	23	34	47	61
120	16	24	35	48	62

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	13	20	30	41
20	8	14	23	34	47
25	8	15	24	35	48
30	8	15	24	35	48
35	8	15	24	35	48
40	8	15	24	35	48
45	8	14	23	33	46
50	7	13	21	31	43
55	7	12	19	29	39
60	6	11	18	26	36
65	5	10	16	24	32
70	5	9	14	21	29
75	4	8	13	19	26
80	4	7	12	17	23
85	4	6	10	15	21
90	3	6	9	14	19

Rank	Sets	Reps	Percent	Workouts
1	4	10	28%	7
2	2	10	16%	4
3	3	12	12%	3
4	3	8	8%	2
5	3	10	4%	1
5	5	10	4%	1
5	3	20	4%	1
5	5	6	4%	1
5	3	6	4%	1
5	4	20	4%	1
5	2	8	4%	1
5	4	8	4%	1
5	4	15	4%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
50	6	14	25	40	57
55	7	16	28	43	61
60	9	18	30	46	65
65	10	20	33	49	68
70	11	21	35	52	72
75	13	23	37	55	75
80	14	25	40	58	78
85	15	27	42	60	81
90	17	28	44	63	84
95	18	30	46	65	86
100	19	31	48	67	89
105	20	33	49	69	92
110	21	34	51	72	94
115	22	36	53	74	96
120	24	37	55	76	99
125	25	39	56	78	101
130	26	40	58	80	103
135	27	41	60	81	105
140	28	43	61	83	107

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	20	33	49	68
20	13	23	38	56	77
25	13	24	39	58	79
30	13	24	39	58	79
35	13	24	39	58	79
40	13	24	39	58	79
45	12	23	37	55	75
50	11	21	35	51	70
55	10	19	32	47	65
60	10	18	29	43	59
65	9	16	26	39	54
70	8	14	24	35	48
75	7	13	21	32	43
80	6	12	19	28	39
85	6	10	17	25	35
90	5	9	15	23	31

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	41
2	3	8	19%	36
3	3	12	7%	13
3	4	10	7%	13
5	4	8	6%	11
6	4	15	4%	8
6	3	15	4%	8
8	2	10	4%	7
9	4	12	3%	6
10	3	6	3%	5

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	9	16	24	35
45	5	10	17	27	37
50	6	11	19	29	40
55	7	12	20	30	42
60	7	13	22	32	44
65	8	15	23	34	46
70	9	16	25	35	48
75	10	17	26	37	49
80	10	18	27	38	51
85	11	18	28	40	53
90	12	19	29	41	54
95	13	20	30	42	56
100	13	21	31	43	57
105	14	22	32	45	58
110	14	23	33	46	60
115	15	23	34	47	61
120	16	24	35	48	62

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	13	20	30	41
20	8	14	23	34	47
25	8	15	24	35	48
30	8	15	24	35	48
35	8	15	24	35	48
40	8	15	24	35	48
45	8	14	23	33	46
50	7	13	21	31	43
55	7	12	19	29	39
60	6	11	18	26	36
65	5	10	16	24	32
70	5	9	14	21	29
75	4	8	13	19	26
80	4	7	12	17	23
85	4	6	10	15	21
90	3	6	9	14	19

Rank	Sets	Reps	Percent	Workouts
1	4	10	28%	7
2	2	10	16%	4
3	3	12	12%	3
4	3	8	8%	2
5	3	10	4%	1
5	5	10	4%	1
5	3	20	4%	1
5	5	6	4%	1
5	3	6	4%	1
5	4	20	4%	1
5	2	8	4%	1
5	4	8	4%	1
5	4	15	4%	1

Dumbbell Bench Pull Standards (kg)

Male

Male Dumbbell Bench Pull Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Dumbbell Bench Pull should I do?

Female

Female Dumbbell Bench Pull Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Dumbbell Bench Pull should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Dumbbell Bench Pull strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	6	14	25	40	57
55	7	16	28	43	61
60	9	18	30	46	65
65	10	20	33	49	68
70	11	21	35	52	72
75	13	23	37	55	75
80	14	25	40	58	78
85	15	27	42	60	81
90	17	28	44	63	84
95	18	30	46	65	86
100	19	31	48	67	89
105	20	33	49	69	92
110	21	34	51	72	94
115	22	36	53	74	96
120	24	37	55	76	99
125	25	39	56	78	101
130	26	40	58	80	103
135	27	41	60	81	105
140	28	43	61	83	107

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	20	33	49	68
20	13	23	38	56	77
25	13	24	39	58	79
30	13	24	39	58	79
35	13	24	39	58	79
40	13	24	39	58	79
45	12	23	37	55	75
50	11	21	35	51	70
55	10	19	32	47	65
60	10	18	29	43	59
65	9	16	26	39	54
70	8	14	24	35	48
75	7	13	21	32	43
80	6	12	19	28	39
85	6	10	17	25	35
90	5	9	15	23	31

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	41
2	3	8	19%	36
3	3	12	7%	13
3	4	10	7%	13
5	4	8	6%	11
6	4	15	4%	8
6	3	15	4%	8
8	2	10	4%	7
9	4	12	3%	6
10	3	6	3%	5

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	9	16	24	35
45	5	10	17	27	37
50	6	11	19	29	40
55	7	12	20	30	42
60	7	13	22	32	44
65	8	15	23	34	46
70	9	16	25	35	48
75	10	17	26	37	49
80	10	18	27	38	51
85	11	18	28	40	53
90	12	19	29	41	54
95	13	20	30	42	56
100	13	21	31	43	57
105	14	22	32	45	58
110	14	23	33	46	60
115	15	23	34	47	61
120	16	24	35	48	62

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	13	20	30	41
20	8	14	23	34	47
25	8	15	24	35	48
30	8	15	24	35	48
35	8	15	24	35	48
40	8	15	24	35	48
45	8	14	23	33	46
50	7	13	21	31	43
55	7	12	19	29	39
60	6	11	18	26	36
65	5	10	16	24	32
70	5	9	14	21	29
75	4	8	13	19	26
80	4	7	12	17	23
85	4	6	10	15	21
90	3	6	9	14	19

Rank	Sets	Reps	Percent	Workouts
1	4	10	28%	7
2	2	10	16%	4
3	3	12	12%	3
4	3	8	8%	2
5	3	10	4%	1
5	5	10	4%	1
5	3	20	4%	1
5	5	6	4%	1
5	3	6	4%	1
5	4	20	4%	1
5	2	8	4%	1
5	4	8	4%	1
5	4	15	4%	1