Dumbbell High Pull Standards (lb)

The average Dumbbell High Pull is 65 lb for men and 36 lb 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 (lb)

Weight

Strength Level	Weight
Beginner	12 lb
Novice	32 lb
Intermediate	65 lb
Advanced	107 lb
Elite	159 lb

Bodyweight Ratio

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? (lb)

What is the average Dumbbell High Pull? The average Dumbbell High Pull weight for a male lifter is 65 lb (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 12 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	2	12	31	60	96
120	3	15	36	67	105
130	5	18	42	74	114
140	7	22	47	81	122
150	9	25	52	88	130
160	11	29	57	94	138
170	13	32	61	100	146
180	15	36	66	106	153
190	18	39	71	112	160
200	20	43	75	118	167
210	22	46	80	123	173
220	24	49	84	129	180
230	27	53	89	134	186
240	29	56	93	139	192
250	32	59	97	144	198
260	34	62	101	149	204
270	36	65	105	154	210
280	38	68	109	159	215
290	41	71	113	163	220
300	43	74	116	168	226
310	45	77	120	172	231

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	28	55	92	135
20	12	32	63	105	155
25	12	32	65	107	159
30	12	32	65	107	159
35	12	32	65	107	159
40	12	32	65	107	159
45	11	31	61	102	150
50	11	29	57	95	140
55	10	27	53	88	130
60	9	24	48	80	118
65	8	22	44	73	107
70	7	20	39	65	96
75	7	18	35	59	86
80	6	16	31	52	77
85	5	14	28	47	69
90	5	13	25	42	62

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:

3x10 33%

3x12 11%

4x10 10%

3x8 6%

4x8 6%

5x10 4%

4x15 3%

7x10 3%

3x5 2%

4x5 2%

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 (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	14 lb
Novice	23 lb
Intermediate	36 lb
Advanced	52 lb
Elite	69 lb

Bodyweight Ratio

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? (lb)

What is the average Dumbbell High Pull? The average Dumbbell High Pull weight for a female lifter is 36 lb (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 14 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	7	14	24	36	49
100	9	16	26	39	53
110	10	18	29	42	57
120	12	20	31	45	60
130	13	22	34	48	63
140	15	24	36	50	66
150	16	26	38	53	69
160	18	27	40	55	72
170	19	29	42	57	74
180	20	31	44	60	77
190	21	32	46	62	79
200	23	34	48	64	82
210	24	35	49	66	84
220	25	37	51	68	86
230	26	38	53	70	88
240	27	39	54	71	90
250	28	41	56	73	92
260	29	42	57	75	94

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	20	31	44	59
20	13	23	35	50	67
25	14	23	36	52	69
30	14	23	36	52	69
35	14	23	36	52	69
40	14	23	36	52	69
45	13	22	34	49	66
50	12	21	32	46	61
55	11	19	30	42	57
60	10	17	27	39	52
65	9	16	24	35	47
70	8	14	22	31	42
75	7	13	20	28	38
80	7	11	18	25	34
85	6	10	16	23	30
90	5	9	14	20	27

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:

3x12 22%

3x3 13%

2x8 9%

3x8 9%

4x15 9%

3x15 9%

3x10 9%

2x10 4%

4x6 4%

4x10 4%

4x12 4%

4x8 4%

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
110	2	12	31	60	96
120	3	15	36	67	105
130	5	18	42	74	114
140	7	22	47	81	122
150	9	25	52	88	130
160	11	29	57	94	138
170	13	32	61	100	146
180	15	36	66	106	153
190	18	39	71	112	160
200	20	43	75	118	167
210	22	46	80	123	173
220	24	49	84	129	180
230	27	53	89	134	186
240	29	56	93	139	192
250	32	59	97	144	198
260	34	62	101	149	204
270	36	65	105	154	210
280	38	68	109	159	215
290	41	71	113	163	220
300	43	74	116	168	226
310	45	77	120	172	231

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	28	55	92	135
20	12	32	63	105	155
25	12	32	65	107	159
30	12	32	65	107	159
35	12	32	65	107	159
40	12	32	65	107	159
45	11	31	61	102	150
50	11	29	57	95	140
55	10	27	53	88	130
60	9	24	48	80	118
65	8	22	44	73	107
70	7	20	39	65	96
75	7	18	35	59	86
80	6	16	31	52	77
85	5	14	28	47	69
90	5	13	25	42	62

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
90	7	14	24	36	49
100	9	16	26	39	53
110	10	18	29	42	57
120	12	20	31	45	60
130	13	22	34	48	63
140	15	24	36	50	66
150	16	26	38	53	69
160	18	27	40	55	72
170	19	29	42	57	74
180	20	31	44	60	77
190	21	32	46	62	79
200	23	34	48	64	82
210	24	35	49	66	84
220	25	37	51	68	86
230	26	38	53	70	88
240	27	39	54	71	90
250	28	41	56	73	92
260	29	42	57	75	94

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	20	31	44	59
20	13	23	35	50	67
25	14	23	36	52	69
30	14	23	36	52	69
35	14	23	36	52	69
40	14	23	36	52	69
45	13	22	34	49	66
50	12	21	32	46	61
55	11	19	30	42	57
60	10	17	27	39	52
65	9	16	24	35	47
70	8	14	22	31	42
75	7	13	20	28	38
80	7	11	18	25	34
85	6	10	16	23	30
90	5	9	14	20	27

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
110	2	12	31	60	96
120	3	15	36	67	105
130	5	18	42	74	114
140	7	22	47	81	122
150	9	25	52	88	130
160	11	29	57	94	138
170	13	32	61	100	146
180	15	36	66	106	153
190	18	39	71	112	160
200	20	43	75	118	167
210	22	46	80	123	173
220	24	49	84	129	180
230	27	53	89	134	186
240	29	56	93	139	192
250	32	59	97	144	198
260	34	62	101	149	204
270	36	65	105	154	210
280	38	68	109	159	215
290	41	71	113	163	220
300	43	74	116	168	226
310	45	77	120	172	231

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	28	55	92	135
20	12	32	63	105	155
25	12	32	65	107	159
30	12	32	65	107	159
35	12	32	65	107	159
40	12	32	65	107	159
45	11	31	61	102	150
50	11	29	57	95	140
55	10	27	53	88	130
60	9	24	48	80	118
65	8	22	44	73	107
70	7	20	39	65	96
75	7	18	35	59	86
80	6	16	31	52	77
85	5	14	28	47	69
90	5	13	25	42	62

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
90	7	14	24	36	49
100	9	16	26	39	53
110	10	18	29	42	57
120	12	20	31	45	60
130	13	22	34	48	63
140	15	24	36	50	66
150	16	26	38	53	69
160	18	27	40	55	72
170	19	29	42	57	74
180	20	31	44	60	77
190	21	32	46	62	79
200	23	34	48	64	82
210	24	35	49	66	84
220	25	37	51	68	86
230	26	38	53	70	88
240	27	39	54	71	90
250	28	41	56	73	92
260	29	42	57	75	94

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	20	31	44	59
20	13	23	35	50	67
25	14	23	36	52	69
30	14	23	36	52	69
35	14	23	36	52	69
40	14	23	36	52	69
45	13	22	34	49	66
50	12	21	32	46	61
55	11	19	30	42	57
60	10	17	27	39	52
65	9	16	24	35	47
70	8	14	22	31	42
75	7	13	20	28	38
80	7	11	18	25	34
85	6	10	16	23	30
90	5	9	14	20	27

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 (lb)

Male

Male Dumbbell High Pull Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

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 (lb)

Entire Community

Weight

Bodyweight Ratio

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

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
110	2	12	31	60	96
120	3	15	36	67	105
130	5	18	42	74	114
140	7	22	47	81	122
150	9	25	52	88	130
160	11	29	57	94	138
170	13	32	61	100	146
180	15	36	66	106	153
190	18	39	71	112	160
200	20	43	75	118	167
210	22	46	80	123	173
220	24	49	84	129	180
230	27	53	89	134	186
240	29	56	93	139	192
250	32	59	97	144	198
260	34	62	101	149	204
270	36	65	105	154	210
280	38	68	109	159	215
290	41	71	113	163	220
300	43	74	116	168	226
310	45	77	120	172	231

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	28	55	92	135
20	12	32	63	105	155
25	12	32	65	107	159
30	12	32	65	107	159
35	12	32	65	107	159
40	12	32	65	107	159
45	11	31	61	102	150
50	11	29	57	95	140
55	10	27	53	88	130
60	9	24	48	80	118
65	8	22	44	73	107
70	7	20	39	65	96
75	7	18	35	59	86
80	6	16	31	52	77
85	5	14	28	47	69
90	5	13	25	42	62

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
90	7	14	24	36	49
100	9	16	26	39	53
110	10	18	29	42	57
120	12	20	31	45	60
130	13	22	34	48	63
140	15	24	36	50	66
150	16	26	38	53	69
160	18	27	40	55	72
170	19	29	42	57	74
180	20	31	44	60	77
190	21	32	46	62	79
200	23	34	48	64	82
210	24	35	49	66	84
220	25	37	51	68	86
230	26	38	53	70	88
240	27	39	54	71	90
250	28	41	56	73	92
260	29	42	57	75	94

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	20	31	44	59
20	13	23	35	50	67
25	14	23	36	52	69
30	14	23	36	52	69
35	14	23	36	52	69
40	14	23	36	52	69
45	13	22	34	49	66
50	12	21	32	46	61
55	11	19	30	42	57
60	10	17	27	39	52
65	9	16	24	35	47
70	8	14	22	31	42
75	7	13	20	28	38
80	7	11	18	25	34
85	6	10	16	23	30
90	5	9	14	20	27

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