Dumbbell High Pull Standards (kg)

The average Dumbbell High Pull is 29 kg for men and 16 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Dumbbell High Pull strength standards are based on 30,897 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Dumbbell High Pull Standards (kg)

Weight

Strength Level	Weight
Beginner	5 kg
Novice	15 kg
Intermediate	29 kg
Advanced	49 kg
Elite	72 kg

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.20x
Intermediate	0.35x
Advanced	0.60x
Elite	0.90x

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

What is the average Dumbbell High Pull? The average Dumbbell High Pull weight for a male lifter is 29 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell High Pull? Male beginners should aim to lift 5 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	1	5	14	27	44
55	2	7	17	31	48
60	2	9	19	34	53
65	3	10	22	38	57
70	4	12	24	41	61
75	5	14	27	44	65
80	7	16	29	47	68
85	8	17	32	50	72
90	9	19	34	53	75
95	10	21	36	56	79
100	11	22	38	59	82
105	12	24	40	61	85
110	14	26	43	64	88
115	15	27	45	66	91
120	16	29	47	69	94
125	17	30	49	71	96
130	18	32	51	73	99
135	19	33	52	76	102
140	20	35	54	78	104

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	13	25	42	61
20	5	14	29	47	70
25	5	15	29	49	72
30	5	15	29	49	72
35	5	15	29	49	72
40	5	15	29	49	72
45	5	14	28	46	68
50	5	13	26	43	64
55	4	12	24	40	59
60	4	11	22	36	54
65	4	10	20	33	49
70	3	9	18	30	44
75	3	8	16	27	39
80	3	7	14	24	35
85	2	6	13	21	31
90	2	6	11	19	28

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

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

3x1033%

3x1211%

4x1010%

3x86%

4x86%

5x104%

4x153%

7x103%

3x52%

4x52%

Rank	Sets	Reps	Percent	Workouts
1	3	10	33%	41
2	3	12	11%	14
3	4	10	10%	12
4	3	8	6%	7
4	4	8	6%	7
6	5	10	4%	5
7	4	15	3%	4
7	7	10	3%	4
9	3	5	2%	3
9	4	5	2%	3

Female

Female Dumbbell High Pull Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	6 kg
Novice	11 kg
Intermediate	16 kg
Advanced	23 kg
Elite	31 kg

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.15x
Intermediate	0.25x
Advanced	0.35x
Elite	0.50x

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

What is the average Dumbbell High Pull? The average Dumbbell High Pull weight for a female lifter is 16 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell High Pull? Female beginners should aim to lift 6 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	3	6	11	16	22
45	4	7	12	18	24
50	5	8	13	19	26
55	6	9	14	21	27
60	6	10	16	22	29
65	7	11	17	23	30
70	8	12	18	24	32
75	8	13	19	26	33
80	9	14	20	27	34
85	10	14	21	28	36
90	10	15	21	29	37
95	11	16	22	30	38
100	11	17	23	31	39
105	12	17	24	32	40
110	12	18	25	33	41
115	13	19	25	33	42
120	14	19	26	34	43

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	9	14	20	27
20	6	10	16	23	31
25	6	11	16	23	31
30	6	11	16	23	31
35	6	11	16	23	31
40	6	11	16	23	31
45	6	10	16	22	30
50	6	9	15	21	28
55	5	9	13	19	26
60	5	8	12	18	23
65	4	7	11	16	21
70	4	6	10	14	19
75	3	6	9	13	17
80	3	5	8	11	15
85	3	5	7	10	14
90	2	4	6	9	12

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

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

3x1222%

3x313%

2x89%

3x89%

4x159%

3x159%

3x109%

2x104%

4x64%

4x104%

4x124%

4x84%

Rank	Sets	Reps	Percent	Workouts
1	3	12	22%	5
2	3	3	13%	3
3	2	8	9%	2
3	3	8	9%	2
3	4	15	9%	2
3	3	15	9%	2
3	3	10	9%	2
8	2	10	4%	1
8	4	6	4%	1
8	4	10	4%	1
8	4	12	4%	1
8	4	8	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 High Pull strength standards

Strength Level analysed 669 qualifying results from 30,897 community lifts to produce our Dumbbell High Pull strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	30,897
Qualifying results	669
Male results	555
Female results	114
Data start	4 November 2020
Data cutoff	1 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	1	5	14	27	44
55	2	7	17	31	48
60	2	9	19	34	53
65	3	10	22	38	57
70	4	12	24	41	61
75	5	14	27	44	65
80	7	16	29	47	68
85	8	17	32	50	72
90	9	19	34	53	75
95	10	21	36	56	79
100	11	22	38	59	82
105	12	24	40	61	85
110	14	26	43	64	88
115	15	27	45	66	91
120	16	29	47	69	94
125	17	30	49	71	96
130	18	32	51	73	99
135	19	33	52	76	102
140	20	35	54	78	104

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	13	25	42	61
20	5	14	29	47	70
25	5	15	29	49	72
30	5	15	29	49	72
35	5	15	29	49	72
40	5	15	29	49	72
45	5	14	28	46	68
50	5	13	26	43	64
55	4	12	24	40	59
60	4	11	22	36	54
65	4	10	20	33	49
70	3	9	18	30	44
75	3	8	16	27	39
80	3	7	14	24	35
85	2	6	13	21	31
90	2	6	11	19	28

Rank	Sets	Reps	Percent	Workouts
1	3	10	33%	41
2	3	12	11%	14
3	4	10	10%	12
4	3	8	6%	7
4	4	8	6%	7
6	5	10	4%	5
7	4	15	3%	4
7	7	10	3%	4
9	3	5	2%	3
9	4	5	2%	3

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	6	11	16	22
45	4	7	12	18	24
50	5	8	13	19	26
55	6	9	14	21	27
60	6	10	16	22	29
65	7	11	17	23	30
70	8	12	18	24	32
75	8	13	19	26	33
80	9	14	20	27	34
85	10	14	21	28	36
90	10	15	21	29	37
95	11	16	22	30	38
100	11	17	23	31	39
105	12	17	24	32	40
110	12	18	25	33	41
115	13	19	25	33	42
120	14	19	26	34	43

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	9	14	20	27
20	6	10	16	23	31
25	6	11	16	23	31
30	6	11	16	23	31
35	6	11	16	23	31
40	6	11	16	23	31
45	6	10	16	22	30
50	6	9	15	21	28
55	5	9	13	19	26
60	5	8	12	18	23
65	4	7	11	16	21
70	4	6	10	14	19
75	3	6	9	13	17
80	3	5	8	11	15
85	3	5	7	10	14
90	2	4	6	9	12

Rank	Sets	Reps	Percent	Workouts
1	3	12	22%	5
2	3	3	13%	3
3	2	8	9%	2
3	3	8	9%	2
3	4	15	9%	2
3	3	15	9%	2
3	3	10	9%	2
8	2	10	4%	1
8	4	6	4%	1
8	4	10	4%	1
8	4	12	4%	1
8	4	8	4%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
50	1	5	14	27	44
55	2	7	17	31	48
60	2	9	19	34	53
65	3	10	22	38	57
70	4	12	24	41	61
75	5	14	27	44	65
80	7	16	29	47	68
85	8	17	32	50	72
90	9	19	34	53	75
95	10	21	36	56	79
100	11	22	38	59	82
105	12	24	40	61	85
110	14	26	43	64	88
115	15	27	45	66	91
120	16	29	47	69	94
125	17	30	49	71	96
130	18	32	51	73	99
135	19	33	52	76	102
140	20	35	54	78	104

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	13	25	42	61
20	5	14	29	47	70
25	5	15	29	49	72
30	5	15	29	49	72
35	5	15	29	49	72
40	5	15	29	49	72
45	5	14	28	46	68
50	5	13	26	43	64
55	4	12	24	40	59
60	4	11	22	36	54
65	4	10	20	33	49
70	3	9	18	30	44
75	3	8	16	27	39
80	3	7	14	24	35
85	2	6	13	21	31
90	2	6	11	19	28

Rank	Sets	Reps	Percent	Workouts
1	3	10	33%	41
2	3	12	11%	14
3	4	10	10%	12
4	3	8	6%	7
4	4	8	6%	7
6	5	10	4%	5
7	4	15	3%	4
7	7	10	3%	4
9	3	5	2%	3
9	4	5	2%	3

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	6	11	16	22
45	4	7	12	18	24
50	5	8	13	19	26
55	6	9	14	21	27
60	6	10	16	22	29
65	7	11	17	23	30
70	8	12	18	24	32
75	8	13	19	26	33
80	9	14	20	27	34
85	10	14	21	28	36
90	10	15	21	29	37
95	11	16	22	30	38
100	11	17	23	31	39
105	12	17	24	32	40
110	12	18	25	33	41
115	13	19	25	33	42
120	14	19	26	34	43

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	9	14	20	27
20	6	10	16	23	31
25	6	11	16	23	31
30	6	11	16	23	31
35	6	11	16	23	31
40	6	11	16	23	31
45	6	10	16	22	30
50	6	9	15	21	28
55	5	9	13	19	26
60	5	8	12	18	23
65	4	7	11	16	21
70	4	6	10	14	19
75	3	6	9	13	17
80	3	5	8	11	15
85	3	5	7	10	14
90	2	4	6	9	12

Rank	Sets	Reps	Percent	Workouts
1	3	12	22%	5
2	3	3	13%	3
3	2	8	9%	2
3	3	8	9%	2
3	4	15	9%	2
3	3	15	9%	2
3	3	10	9%	2
8	2	10	4%	1
8	4	6	4%	1
8	4	10	4%	1
8	4	12	4%	1
8	4	8	4%	1

Dumbbell High Pull Standards (kg)

Male

Male Dumbbell High Pull Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Dumbbell High Pull Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Dumbbell High Pull strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	1	5	14	27	44
55	2	7	17	31	48
60	2	9	19	34	53
65	3	10	22	38	57
70	4	12	24	41	61
75	5	14	27	44	65
80	7	16	29	47	68
85	8	17	32	50	72
90	9	19	34	53	75
95	10	21	36	56	79
100	11	22	38	59	82
105	12	24	40	61	85
110	14	26	43	64	88
115	15	27	45	66	91
120	16	29	47	69	94
125	17	30	49	71	96
130	18	32	51	73	99
135	19	33	52	76	102
140	20	35	54	78	104

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	13	25	42	61
20	5	14	29	47	70
25	5	15	29	49	72
30	5	15	29	49	72
35	5	15	29	49	72
40	5	15	29	49	72
45	5	14	28	46	68
50	5	13	26	43	64
55	4	12	24	40	59
60	4	11	22	36	54
65	4	10	20	33	49
70	3	9	18	30	44
75	3	8	16	27	39
80	3	7	14	24	35
85	2	6	13	21	31
90	2	6	11	19	28

Rank	Sets	Reps	Percent	Workouts
1	3	10	33%	41
2	3	12	11%	14
3	4	10	10%	12
4	3	8	6%	7
4	4	8	6%	7
6	5	10	4%	5
7	4	15	3%	4
7	7	10	3%	4
9	3	5	2%	3
9	4	5	2%	3

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	6	11	16	22
45	4	7	12	18	24
50	5	8	13	19	26
55	6	9	14	21	27
60	6	10	16	22	29
65	7	11	17	23	30
70	8	12	18	24	32
75	8	13	19	26	33
80	9	14	20	27	34
85	10	14	21	28	36
90	10	15	21	29	37
95	11	16	22	30	38
100	11	17	23	31	39
105	12	17	24	32	40
110	12	18	25	33	41
115	13	19	25	33	42
120	14	19	26	34	43

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	9	14	20	27
20	6	10	16	23	31
25	6	11	16	23	31
30	6	11	16	23	31
35	6	11	16	23	31
40	6	11	16	23	31
45	6	10	16	22	30
50	6	9	15	21	28
55	5	9	13	19	26
60	5	8	12	18	23
65	4	7	11	16	21
70	4	6	10	14	19
75	3	6	9	13	17
80	3	5	8	11	15
85	3	5	7	10	14
90	2	4	6	9	12

Rank	Sets	Reps	Percent	Workouts
1	3	12	22%	5
2	3	3	13%	3
3	2	8	9%	2
3	3	8	9%	2
3	4	15	9%	2
3	3	15	9%	2
3	3	10	9%	2
8	2	10	4%	1
8	4	6	4%	1
8	4	10	4%	1
8	4	12	4%	1
8	4	8	4%	1