Dumbbell Lateral Raise

Dumbbell Lateral Raise Standards

Measured in kg

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

Our community Dumbbell Lateral Raise standards are based on 493,010 lifts by Strength Level users

Male Dumbbell Lateral Raise Standards (kg)

Entire Community

Strength Level Weight
Beginner 4 kg
Novice 8 kg
Intermediate 15 kg
Advanced 25 kg
Elite 36 kg
Strength Level Bodyweight Ratio
Beginner 0.05x
Novice 0.10x
Intermediate 0.20x
Advanced 0.30x
Elite 0.45x

How much should I be able to Dumbbell Lateral Raise? (kg)

What is the average Dumbbell Lateral Raise? The average Dumbbell Lateral Raise weight for a male lifter is 15 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Lateral Raise? Male beginners should aim to lift 4 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

BW Beg. Nov. Int. Adv. Elite
50 1 5 10 18 27
55 2 6 11 19 29
60 2 6 12 20 30
65 3 7 13 22 32
70 3 8 14 23 33
75 4 8 15 24 34
80 4 9 16 25 36
85 4 10 17 26 37
90 5 10 18 27 38
95 5 11 18 28 39
100 6 11 19 29 40
105 6 12 20 30 41
110 7 12 21 31 42
115 7 13 21 32 43
120 7 13 22 32 44
125 8 14 23 33 45
130 8 14 23 34 46
135 8 15 24 35 47
140 9 15 24 35 48
Age Beg. Nov. Int. Adv. Elite
15 3 7 13 21 30
20 3 8 15 24 35
25 4 8 15 25 36
30 4 8 15 25 36
35 4 8 15 25 36
40 4 8 15 25 36
45 3 8 15 23 34
50 3 7 14 22 32
55 3 7 13 20 29
60 3 6 12 19 27
65 2 6 10 17 24
70 2 5 9 15 22
75 2 5 8 13 19
80 2 4 8 12 17
85 2 4 7 11 16
90 1 3 6 10 14

How many sets and reps of Dumbbell Lateral Raise should I do?

These are the most popular Dumbbell Lateral Raise workouts done by male lifters:

3x10 19%
3x12 13%
3x8 8%
4x10 7%
3x15 6%

Calculate Your Strength Level

kg
kg
years old

Female Dumbbell Lateral Raise Standards (kg)

Entire Community

Strength Level Weight
Beginner 3 kg
Novice 5 kg
Intermediate 9 kg
Advanced 14 kg
Elite 20 kg
Strength Level Bodyweight Ratio
Beginner 0.05x
Novice 0.10x
Intermediate 0.15x
Advanced 0.20x
Elite 0.30x

How much should I be able to Dumbbell Lateral Raise? (kg)

What is the average Dumbbell Lateral Raise? The average Dumbbell Lateral Raise weight for a female lifter is 9 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Lateral Raise? Female beginners should aim to lift 3 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

BW Beg. Nov. Int. Adv. Elite
40 2 4 7 11 17
45 2 4 8 12 17
50 2 5 8 13 18
55 2 5 8 13 19
60 3 5 9 14 19
65 3 5 9 14 20
70 3 6 10 15 20
75 3 6 10 15 21
80 3 6 10 15 21
85 3 6 11 16 22
90 4 7 11 16 22
95 4 7 11 16 22
100 4 7 11 17 23
105 4 7 12 17 23
110 4 7 12 17 23
115 4 8 12 18 24
120 4 8 12 18 24
Age Beg. Nov. Int. Adv. Elite
15 2 5 8 12 17
20 3 5 9 14 19
25 3 5 9 14 20
30 3 5 9 14 20
35 3 5 9 14 20
40 3 5 9 14 20
45 2 5 9 13 19
50 2 5 8 13 18
55 2 4 8 12 16
60 2 4 7 11 15
65 2 4 6 10 13
70 2 3 6 9 12
75 1 3 5 8 11
80 1 3 4 7 10
85 1 2 4 6 9
90 1 2 4 6 8

How many sets and reps of Dumbbell Lateral Raise should I do?

These are the most popular Dumbbell Lateral Raise workouts done by female lifters:

3x10 23%
3x12 12%
3x8 9%
4x10 9%
3x15 7%

Calculate Your Strength Level

kg
kg
years old

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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.