Dumbbell High Pull Standards

Measured in lb

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

Our dumbbell high 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 High Pull Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 8 x0.08 20 x0.18 37 x0.34 60 x0.55 87 x0.79
120 10 x0.09 23 x0.19 42 x0.35 65 x0.54 93 x0.78
130 13 x0.1 26 x0.2 46 x0.35 71 x0.54 99 x0.76
140 15 x0.11 29 x0.21 50 x0.35 75 x0.54 105 x0.75
150 17 x0.11 32 x0.21 54 x0.36 80 x0.53 111 x0.74
160 19 x0.12 35 x0.22 57 x0.36 85 x0.53 116 x0.73
170 21 x0.12 38 x0.22 61 x0.36 89 x0.52 121 x0.71
180 23 x0.13 41 x0.23 64 x0.36 93 x0.52 126 x0.7
190 25 x0.13 44 x0.23 68 x0.36 98 x0.51 131 x0.69
200 27 x0.14 46 x0.23 71 x0.36 102 x0.51 136 x0.68
210 29 x0.14 49 x0.23 74 x0.35 105 x0.5 140 x0.67
220 31 x0.14 51 x0.23 78 x0.35 109 x0.5 144 x0.66
230 33 x0.14 54 x0.23 81 x0.35 113 x0.49 149 x0.65
240 35 x0.15 56 x0.23 84 x0.35 116 x0.48 153 x0.64
250 37 x0.15 59 x0.24 87 x0.35 120 x0.48 157 x0.63
260 39 x0.15 61 x0.24 89 x0.34 123 x0.47 160 x0.62
270 41 x0.15 63 x0.23 92 x0.34 126 x0.47 164 x0.61
280 43 x0.15 66 x0.23 95 x0.34 130 x0.46 168 x0.6
290 45 x0.15 68 x0.23 98 x0.34 133 x0.46 171 x0.59
300 46 x0.15 70 x0.23 100 x0.33 136 x0.45 175 x0.58
310 48 x0.16 72 x0.23 103 x0.33 139 x0.45 178 x0.57
All 20 37 61 92 127

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 High Pull Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 6 x0.07 13 x0.15 24 x0.26 37 x0.41 53 x0.59
100 7 x0.07 15 x0.15 26 x0.26 40 x0.4 56 x0.56
110 8 x0.07 16 x0.15 28 x0.25 42 x0.38 59 x0.54
120 9 x0.08 18 x0.15 30 x0.25 45 x0.37 62 x0.51
130 10 x0.08 19 x0.15 31 x0.24 47 x0.36 64 x0.49
140 11 x0.08 20 x0.14 33 x0.24 49 x0.35 66 x0.47
150 12 x0.08 22 x0.14 35 x0.23 51 x0.34 69 x0.46
160 13 x0.08 23 x0.14 36 x0.23 52 x0.33 71 x0.44
170 14 x0.08 24 x0.14 37 x0.22 54 x0.32 73 x0.43
180 15 x0.08 25 x0.14 39 x0.22 56 x0.31 75 x0.42
190 15 x0.08 26 x0.14 40 x0.21 57 x0.3 77 x0.4
200 16 x0.08 27 x0.14 41 x0.21 59 x0.29 78 x0.39
210 17 x0.08 28 x0.13 43 x0.2 60 x0.29 80 x0.38
220 18 x0.08 29 x0.13 44 x0.2 62 x0.28 82 x0.37
230 18 x0.08 30 x0.13 45 x0.2 63 x0.27 83 x0.36
240 19 x0.08 31 x0.13 46 x0.19 64 x0.27 85 x0.35
250 20 x0.08 32 x0.13 47 x0.19 66 x0.26 86 x0.34
260 21 x0.08 33 x0.13 48 x0.19 67 x0.26 88 x0.34
All 11 20 33 50 68

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

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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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Exercise Comparisons

Compare dumbbell high pull versus one of the following exercises:

Power Clean Snatch Clean Push Press Clean and Jerk Thruster Clean and Press Hang Clean Overhead Squat Hang Power Clean Power Snatch Push Jerk Split Jerk Clean Pull Dumbbell Snatch Muscle Snatch Dumbbell Push Press Dumbbell Hang Clean Snatch Pull Clean High Pull

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