Dumbbell Bench Pull Standards (lb)

The average Dumbbell Bench Pull is 86 lb for men and 53 lb 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 (lb)

Weight

Strength Level	Weight
Beginner	28 lb
Novice	53 lb
Intermediate	86 lb
Advanced	128 lb
Elite	175 lb

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? (lb)

What is the average Dumbbell Bench Pull? The average Dumbbell Bench Pull weight for a male lifter is 86 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 28 lb (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
110	13	30	55	88	125
120	16	34	61	94	133
130	19	38	66	101	141
140	21	42	71	107	148
150	24	46	75	113	155
160	27	49	80	118	162
170	29	53	84	124	168
180	32	56	89	129	174
190	34	60	93	134	180
200	37	63	97	139	186
210	39	66	101	143	191
220	42	69	105	148	196
230	44	72	109	152	201
240	47	75	112	157	206
250	49	78	116	161	211
260	51	81	119	165	216
270	53	84	123	169	220
280	55	86	126	173	225
290	58	89	129	177	229
300	60	92	132	180	233
310	62	94	135	184	237

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	45	73	109	149
20	28	51	84	124	171
25	28	53	86	128	175
30	28	53	86	128	175
35	28	53	86	128	175
40	28	53	86	128	175
45	27	50	82	121	166
50	25	47	76	113	155
55	23	43	70	104	143
60	21	39	64	95	131
65	19	36	58	86	118
70	17	32	52	78	106
75	15	29	47	70	95
80	14	26	42	62	85
85	12	23	38	56	77
90	11	21	34	50	69

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 (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	18 lb
Novice	32 lb
Intermediate	53 lb
Advanced	78 lb
Elite	106 lb

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? (lb)

What is the average Dumbbell Bench Pull? The average Dumbbell Bench Pull weight for a female lifter is 53 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 18 lb (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
90	9	20	35	55	78
100	11	22	38	59	83
110	12	25	42	63	88
120	14	27	45	67	92
130	16	29	48	70	96
140	17	31	50	74	100
150	19	33	53	77	104
160	21	35	55	80	107
170	22	37	58	83	111
180	23	39	60	86	114
190	25	41	62	88	117
200	26	43	65	91	120
210	28	45	67	93	123
220	29	46	69	96	126
230	30	48	71	98	128
240	32	49	73	100	131
250	33	51	75	103	133
260	34	53	76	105	136

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	28	45	66	90
20	17	32	51	76	103
25	18	32	53	78	106
30	18	32	53	78	106
35	18	32	53	78	106
40	18	32	53	78	106
45	17	31	50	74	100
50	16	29	47	69	94
55	14	26	43	63	87
60	13	24	39	58	79
65	12	22	36	52	72
70	11	20	32	47	64
75	10	18	29	42	58
80	9	16	26	38	52
85	8	14	23	34	46
90	7	13	21	30	42

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
110	13	30	55	88	125
120	16	34	61	94	133
130	19	38	66	101	141
140	21	42	71	107	148
150	24	46	75	113	155
160	27	49	80	118	162
170	29	53	84	124	168
180	32	56	89	129	174
190	34	60	93	134	180
200	37	63	97	139	186
210	39	66	101	143	191
220	42	69	105	148	196
230	44	72	109	152	201
240	47	75	112	157	206
250	49	78	116	161	211
260	51	81	119	165	216
270	53	84	123	169	220
280	55	86	126	173	225
290	58	89	129	177	229
300	60	92	132	180	233
310	62	94	135	184	237

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	45	73	109	149
20	28	51	84	124	171
25	28	53	86	128	175
30	28	53	86	128	175
35	28	53	86	128	175
40	28	53	86	128	175
45	27	50	82	121	166
50	25	47	76	113	155
55	23	43	70	104	143
60	21	39	64	95	131
65	19	36	58	86	118
70	17	32	52	78	106
75	15	29	47	70	95
80	14	26	42	62	85
85	12	23	38	56	77
90	11	21	34	50	69

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
90	9	20	35	55	78
100	11	22	38	59	83
110	12	25	42	63	88
120	14	27	45	67	92
130	16	29	48	70	96
140	17	31	50	74	100
150	19	33	53	77	104
160	21	35	55	80	107
170	22	37	58	83	111
180	23	39	60	86	114
190	25	41	62	88	117
200	26	43	65	91	120
210	28	45	67	93	123
220	29	46	69	96	126
230	30	48	71	98	128
240	32	49	73	100	131
250	33	51	75	103	133
260	34	53	76	105	136

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	28	45	66	90
20	17	32	51	76	103
25	18	32	53	78	106
30	18	32	53	78	106
35	18	32	53	78	106
40	18	32	53	78	106
45	17	31	50	74	100
50	16	29	47	69	94
55	14	26	43	63	87
60	13	24	39	58	79
65	12	22	36	52	72
70	11	20	32	47	64
75	10	18	29	42	58
80	9	16	26	38	52
85	8	14	23	34	46
90	7	13	21	30	42

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
110	13	30	55	88	125
120	16	34	61	94	133
130	19	38	66	101	141
140	21	42	71	107	148
150	24	46	75	113	155
160	27	49	80	118	162
170	29	53	84	124	168
180	32	56	89	129	174
190	34	60	93	134	180
200	37	63	97	139	186
210	39	66	101	143	191
220	42	69	105	148	196
230	44	72	109	152	201
240	47	75	112	157	206
250	49	78	116	161	211
260	51	81	119	165	216
270	53	84	123	169	220
280	55	86	126	173	225
290	58	89	129	177	229
300	60	92	132	180	233
310	62	94	135	184	237

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	45	73	109	149
20	28	51	84	124	171
25	28	53	86	128	175
30	28	53	86	128	175
35	28	53	86	128	175
40	28	53	86	128	175
45	27	50	82	121	166
50	25	47	76	113	155
55	23	43	70	104	143
60	21	39	64	95	131
65	19	36	58	86	118
70	17	32	52	78	106
75	15	29	47	70	95
80	14	26	42	62	85
85	12	23	38	56	77
90	11	21	34	50	69

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
90	9	20	35	55	78
100	11	22	38	59	83
110	12	25	42	63	88
120	14	27	45	67	92
130	16	29	48	70	96
140	17	31	50	74	100
150	19	33	53	77	104
160	21	35	55	80	107
170	22	37	58	83	111
180	23	39	60	86	114
190	25	41	62	88	117
200	26	43	65	91	120
210	28	45	67	93	123
220	29	46	69	96	126
230	30	48	71	98	128
240	32	49	73	100	131
250	33	51	75	103	133
260	34	53	76	105	136

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	28	45	66	90
20	17	32	51	76	103
25	18	32	53	78	106
30	18	32	53	78	106
35	18	32	53	78	106
40	18	32	53	78	106
45	17	31	50	74	100
50	16	29	47	69	94
55	14	26	43	63	87
60	13	24	39	58	79
65	12	22	36	52	72
70	11	20	32	47	64
75	10	18	29	42	58
80	9	16	26	38	52
85	8	14	23	34	46
90	7	13	21	30	42

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 (lb)

Male

Male Dumbbell Bench Pull Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

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 (lb)

Entire Community

Weight

Bodyweight Ratio

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

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
110	13	30	55	88	125
120	16	34	61	94	133
130	19	38	66	101	141
140	21	42	71	107	148
150	24	46	75	113	155
160	27	49	80	118	162
170	29	53	84	124	168
180	32	56	89	129	174
190	34	60	93	134	180
200	37	63	97	139	186
210	39	66	101	143	191
220	42	69	105	148	196
230	44	72	109	152	201
240	47	75	112	157	206
250	49	78	116	161	211
260	51	81	119	165	216
270	53	84	123	169	220
280	55	86	126	173	225
290	58	89	129	177	229
300	60	92	132	180	233
310	62	94	135	184	237

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	45	73	109	149
20	28	51	84	124	171
25	28	53	86	128	175
30	28	53	86	128	175
35	28	53	86	128	175
40	28	53	86	128	175
45	27	50	82	121	166
50	25	47	76	113	155
55	23	43	70	104	143
60	21	39	64	95	131
65	19	36	58	86	118
70	17	32	52	78	106
75	15	29	47	70	95
80	14	26	42	62	85
85	12	23	38	56	77
90	11	21	34	50	69

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
90	9	20	35	55	78
100	11	22	38	59	83
110	12	25	42	63	88
120	14	27	45	67	92
130	16	29	48	70	96
140	17	31	50	74	100
150	19	33	53	77	104
160	21	35	55	80	107
170	22	37	58	83	111
180	23	39	60	86	114
190	25	41	62	88	117
200	26	43	65	91	120
210	28	45	67	93	123
220	29	46	69	96	126
230	30	48	71	98	128
240	32	49	73	100	131
250	33	51	75	103	133
260	34	53	76	105	136

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	28	45	66	90
20	17	32	51	76	103
25	18	32	53	78	106
30	18	32	53	78	106
35	18	32	53	78	106
40	18	32	53	78	106
45	17	31	50	74	100
50	16	29	47	69	94
55	14	26	43	63	87
60	13	24	39	58	79
65	12	22	36	52	72
70	11	20	32	47	64
75	10	18	29	42	58
80	9	16	26	38	52
85	8	14	23	34	46
90	7	13	21	30	42

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