Dumbbell Lunge Standards (lb)

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

Our dumbbell lunge standards are based on 23,000 lifts by Strength Level users.

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.

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Dumbbell Lunge Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 7 x0.07 22 x0.2 45 x0.41 77 x0.7 114 x1.04
120 9 x0.08 25 x0.21 50 x0.41 83 x0.69 122 x1.02
130 11 x0.09 28 x0.22 54 x0.42 89 x0.68 129 x0.99
140 13 x0.1 32 x0.23 59 x0.42 94 x0.67 136 x0.97
150 16 x0.1 35 x0.23 63 x0.42 100 x0.67 143 x0.95
160 18 x0.11 38 x0.24 67 x0.42 105 x0.66 149 x0.93
170 20 x0.12 41 x0.24 71 x0.42 110 x0.65 155 x0.91
180 22 x0.12 44 x0.24 75 x0.42 115 x0.64 160 x0.89
190 24 x0.13 47 x0.25 79 x0.42 120 x0.63 166 x0.87
200 26 x0.13 50 x0.25 83 x0.41 124 x0.62 171 x0.86
210 28 x0.13 52 x0.25 86 x0.41 128 x0.61 176 x0.84
220 30 x0.14 55 x0.25 90 x0.41 133 x0.6 181 x0.82
230 32 x0.14 58 x0.25 93 x0.41 137 x0.59 186 x0.81
240 34 x0.14 61 x0.25 96 x0.4 141 x0.59 191 x0.8
250 36 x0.14 63 x0.25 100 x0.4 145 x0.58 195 x0.78
260 38 x0.15 66 x0.25 103 x0.4 149 x0.57 200 x0.77
270 40 x0.15 68 x0.25 106 x0.39 152 x0.56 204 x0.76
280 42 x0.15 70 x0.25 109 x0.39 156 x0.56 208 x0.74
290 43 x0.15 73 x0.25 112 x0.39 159 x0.55 212 x0.73
300 45 x0.15 75 x0.25 115 x0.38 163 x0.54 216 x0.72
310 47 x0.15 77 x0.25 118 x0.38 166 x0.54 220 x0.71
All 18 39 70 110 157

These male standards were last updated 6 days ago and are based on 7,000 filtered lifts.

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.

Female Dumbbell Lunge Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 8 x0.09 19 x0.21 35 x0.39 56 x0.62 80 x0.89
100 9 x0.09 21 x0.21 37 x0.37 58 x0.58 83 x0.83
110 10 x0.09 22 x0.2 39 x0.35 60 x0.55 85 x0.78
120 11 x0.09 23 x0.19 40 x0.34 62 x0.52 88 x0.73
130 12 x0.09 24 x0.19 42 x0.32 64 x0.49 90 x0.69
140 13 x0.09 25 x0.18 43 x0.31 66 x0.47 92 x0.66
150 13 x0.09 26 x0.18 45 x0.3 68 x0.45 94 x0.63
160 14 x0.09 27 x0.17 46 x0.29 69 x0.43 96 x0.6
170 15 x0.09 28 x0.17 47 x0.28 71 x0.42 98 x0.58
180 16 x0.09 29 x0.16 48 x0.27 72 x0.4 99 x0.55
190 16 x0.09 30 x0.16 50 x0.26 74 x0.39 101 x0.53
200 17 x0.08 31 x0.16 51 x0.25 75 x0.37 103 x0.51
210 17 x0.08 32 x0.15 52 x0.25 76 x0.36 104 x0.5
220 18 x0.08 33 x0.15 53 x0.24 77 x0.35 106 x0.48
230 19 x0.08 33 x0.15 54 x0.23 79 x0.34 107 x0.46
240 19 x0.08 34 x0.14 55 x0.23 80 x0.33 108 x0.45
250 20 x0.08 35 x0.14 55 x0.22 81 x0.32 110 x0.44
260 20 x0.08 36 x0.14 56 x0.22 82 x0.31 111 x0.43
All 12 25 43 65 92

These female standards were last updated 6 days ago and are based on 2,000 filtered lifts.

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.

What is my exact level?

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Strength Level Calculator

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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Cable

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Exercise Comparisons

Compare dumbbell lunge versus one of the following exercises:

Dumbbell Bench Press Dumbbell Curl Dumbbell Shoulder Press Incline Dumbbell Press Dumbbell Row Dumbbell Lateral Raise Dumbbell Hammer Curl Dumbbell Shrug Goblet Squat Dumbbell Tricep Extension Dumbbell Front Raise Arnold Press Dumbbell Fly Dumbbell Concentration Curl Dumbbell Bulgarian Split Squat Dumbbell Pullover Lying Dumbbell Tricep Extension Incline Dumbbell Fly Decline Dumbbell Bench Press Incline Dumbbell Curl Dumbbell Reverse Fly