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.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Dumbbell Lateral Raise standards are based on 1,211,431 lifts by Strength Level users

How To

Male
Female

Male

Male Dumbbell Lateral Raise Standards (kg)

Weight

Strength Level	Weight
Beginner	4 kg
Novice	9 kg
Intermediate	16 kg
Advanced	24 kg
Elite	34 kg

Bodyweight Ratio

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 16 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

By Bodyweight
By Age

By Bodyweight

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

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	8	13	21	29
20	4	9	15	24	33
25	4	9	16	24	34
30	4	9	16	24	34
35	4	9	16	24	34
40	4	9	16	24	34
45	4	9	15	23	32
50	4	8	14	21	30
55	4	7	13	20	28
60	3	7	12	18	25
65	3	6	11	16	23
70	3	6	10	15	21
75	2	5	9	13	18
80	2	4	8	12	17
85	2	4	7	11	15
90	2	4	6	9	13

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 14%

3x8 8%

4x10 7%

3x15 7%

4x12 5%

2x10 4%

4x8 3%

4x15 3%

2x12 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	6078
2	3	12	14%	4561
3	3	8	8%	2513
4	4	10	7%	2305
5	3	15	7%	2282
6	4	12	5%	1756
7	2	10	4%	1285
8	4	8	3%	1035
9	4	15	3%	965
10	2	12	3%	905

Calculate Your Strength Level

Female

Female Dumbbell Lateral Raise Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	3 kg
Novice	6 kg
Intermediate	9 kg
Advanced	13 kg
Elite	18 kg

Bodyweight Ratio

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

By Bodyweight
By Age

By Bodyweight

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

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	5	8	11	15
20	3	6	9	13	17
25	3	6	9	13	18
30	3	6	9	13	18
35	3	6	9	13	18
40	3	6	9	13	18
45	3	5	9	12	17
50	3	5	8	12	16
55	3	5	7	11	15
60	2	4	7	10	13
65	2	4	6	9	12
70	2	3	5	8	11
75	2	3	5	7	10
80	2	3	4	6	9
85	1	2	4	6	8
90	1	2	4	5	7

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 24%

3x12 13%

3x8 10%

4x10 9%

3x15 7%

4x12 6%

2x10 4%

4x8 3%

2x12 2%

4x15 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	24%	1466
2	3	12	13%	785
3	3	8	10%	578
4	4	10	9%	516
5	3	15	7%	435
6	4	12	6%	357
7	2	10	4%	219
8	4	8	3%	167
9	2	12	2%	143
10	4	15	2%	137

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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.

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

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	8	13	21	29
20	4	9	15	24	33
25	4	9	16	24	34
30	4	9	16	24	34
35	4	9	16	24	34
40	4	9	16	24	34
45	4	9	15	23	32
50	4	8	14	21	30
55	4	7	13	20	28
60	3	7	12	18	25
65	3	6	11	16	23
70	3	6	10	15	21
75	2	5	9	13	18
80	2	4	8	12	17
85	2	4	7	11	15
90	2	4	6	9	13

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

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	5	8	11	15
20	3	6	9	13	17
25	3	6	9	13	18
30	3	6	9	13	18
35	3	6	9	13	18
40	3	6	9	13	18
45	3	5	9	12	17
50	3	5	8	12	16
55	3	5	7	11	15
60	2	4	7	10	13
65	2	4	6	9	12
70	2	3	5	8	11
75	2	3	5	7	10
80	2	3	4	6	9
85	1	2	4	6	8
90	1	2	4	5	7

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

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	8	13	21	29
20	4	9	15	24	33
25	4	9	16	24	34
30	4	9	16	24	34
35	4	9	16	24	34
40	4	9	16	24	34
45	4	9	15	23	32
50	4	8	14	21	30
55	4	7	13	20	28
60	3	7	12	18	25
65	3	6	11	16	23
70	3	6	10	15	21
75	2	5	9	13	18
80	2	4	8	12	17
85	2	4	7	11	15
90	2	4	6	9	13

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

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	5	8	11	15
20	3	6	9	13	17
25	3	6	9	13	18
30	3	6	9	13	18
35	3	6	9	13	18
40	3	6	9	13	18
45	3	5	9	12	17
50	3	5	8	12	16
55	3	5	7	11	15
60	2	4	7	10	13
65	2	4	6	9	12
70	2	3	5	8	11
75	2	3	5	7	10
80	2	3	4	6	9
85	1	2	4	6	8
90	1	2	4	5	7

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.

Male

Male Dumbbell Lateral Raise Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Dumbbell Lateral Raise Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

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

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	8	13	21	29
20	4	9	15	24	33
25	4	9	16	24	34
30	4	9	16	24	34
35	4	9	16	24	34
40	4	9	16	24	34
45	4	9	15	23	32
50	4	8	14	21	30
55	4	7	13	20	28
60	3	7	12	18	25
65	3	6	11	16	23
70	3	6	10	15	21
75	2	5	9	13	18
80	2	4	8	12	17
85	2	4	7	11	15
90	2	4	6	9	13

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

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	5	8	11	15
20	3	6	9	13	17
25	3	6	9	13	18
30	3	6	9	13	18
35	3	6	9	13	18
40	3	6	9	13	18
45	3	5	9	12	17
50	3	5	8	12	16
55	3	5	7	11	15
60	2	4	7	10	13
65	2	4	6	9	12
70	2	3	5	8	11
75	2	3	5	7	10
80	2	3	4	6	9
85	1	2	4	6	8
90	1	2	4	5	7