Dumbbell Pullover Standards

Measured in lb

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

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Dumbbell Pullover standards are based on 82,000 lifts by Strength Level users

♂ Male
♀ Female

Male Dumbbell Pullover Standards (lb)

Strength Level	Weight
Beginner	27 lb
Novice	48 lb
Intermediate	77 lb
Advanced	113 lb
Elite	154 lb

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.30x
Intermediate	0.45x
Advanced	0.65x
Elite	0.90x

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

What is the average Dumbbell Pullover? The average Dumbbell Pullover weight for a male lifter is 77 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Pullover? Male beginners should aim to lift 27 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

BW	Beg.	Nov.	Int.	Adv.	Elite
110	12	26	46	72	103
120	14	30	51	79	111
130	17	34	57	85	119
140	20	38	62	92	126
150	23	41	67	98	133
160	26	45	71	104	140
170	29	49	76	109	146
180	32	53	81	115	152
190	34	56	85	120	159
200	37	60	89	125	164
210	40	63	94	130	170
220	42	67	98	135	176
230	45	70	102	139	181
240	48	73	106	144	186
250	50	76	109	148	191
260	53	79	113	153	196
270	55	82	117	157	201
280	58	85	120	161	205
290	60	88	124	165	210
300	63	91	127	169	214
310	65	94	130	173	219

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	41	66	97	131
20	26	47	76	111	150
25	27	48	77	113	154
30	27	48	77	113	154
35	27	48	77	113	154
40	27	48	77	113	154
45	26	46	74	108	146
50	24	43	69	101	137
55	22	40	64	93	127
60	20	36	58	85	116
65	18	33	53	77	105
70	16	29	47	69	94
75	15	26	42	62	84
80	13	24	38	55	75
85	12	21	34	50	67
90	11	19	30	45	61

How many sets and reps of Dumbbell Pullover should I do?

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

3x10 21%

3x12 12%

3x15 8%

3x8 7%

4x10 6%

2x10 5%

4x12 5%

2x15 5%

2x12 4%

4x8 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	493
2	3	12	12%	292
3	3	15	8%	199
4	3	8	7%	171
5	4	10	6%	141
6	2	10	5%	122
7	4	12	5%	116
8	2	15	5%	110
9	2	12	4%	85
10	4	8	2%	60

Calculate Your Strength Level

Female Dumbbell Pullover Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	14 lb
Novice	26 lb
Intermediate	44 lb
Advanced	67 lb
Elite	93 lb

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.30x
Advanced	0.45x
Elite	0.65x

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

What is the average Dumbbell Pullover? The average Dumbbell Pullover weight for a female lifter is 44 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Pullover? 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

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	17	31	49	70
100	9	19	33	52	74
110	10	21	36	56	79
120	12	23	39	59	82
130	13	25	41	62	86
140	14	27	44	65	89
150	16	28	46	68	93
160	17	30	48	71	96
170	18	32	50	73	99
180	19	34	52	76	102
190	21	35	54	78	104
200	22	37	56	80	107
210	23	38	58	82	109
220	24	39	60	84	112
230	25	41	62	86	114
240	26	42	63	88	116
250	27	44	65	90	119
260	28	45	66	92	121

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	23	38	57	79
20	13	26	43	65	90
25	14	26	44	67	93
30	14	26	44	67	93
35	14	26	44	67	93
40	14	26	44	67	93
45	13	25	42	63	88
50	12	24	40	60	82
55	11	22	37	55	76
60	10	20	33	50	70
65	9	18	30	45	63
70	8	16	27	41	56
75	7	14	24	36	50
80	7	13	22	33	45
85	6	12	19	29	40
90	5	10	17	26	36

How many sets and reps of Dumbbell Pullover should I do?

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

3x10 20%

3x12 16%

4x10 9%

3x8 7%

4x12 6%

2x10 6%

3x15 6%

4x15 4%

2x12 3%

4x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	75
2	3	12	16%	62
3	4	10	9%	33
4	3	8	7%	25
5	4	12	6%	24
6	2	10	6%	23
7	3	15	6%	22
8	4	15	4%	17
9	2	12	3%	11
10	4	8	3%	10

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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.

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support@strengthlevel.com

BW	Beg.	Nov.	Int.	Adv.	Elite
110	12	26	46	72	103
120	14	30	51	79	111
130	17	34	57	85	119
140	20	38	62	92	126
150	23	41	67	98	133
160	26	45	71	104	140
170	29	49	76	109	146
180	32	53	81	115	152
190	34	56	85	120	159
200	37	60	89	125	164
210	40	63	94	130	170
220	42	67	98	135	176
230	45	70	102	139	181
240	48	73	106	144	186
250	50	76	109	148	191
260	53	79	113	153	196
270	55	82	117	157	201
280	58	85	120	161	205
290	60	88	124	165	210
300	63	91	127	169	214
310	65	94	130	173	219

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	41	66	97	131
20	26	47	76	111	150
25	27	48	77	113	154
30	27	48	77	113	154
35	27	48	77	113	154
40	27	48	77	113	154
45	26	46	74	108	146
50	24	43	69	101	137
55	22	40	64	93	127
60	20	36	58	85	116
65	18	33	53	77	105
70	16	29	47	69	94
75	15	26	42	62	84
80	13	24	38	55	75
85	12	21	34	50	67
90	11	19	30	45	61

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	493
2	3	12	12%	292
3	3	15	8%	199
4	3	8	7%	171
5	4	10	6%	141
6	2	10	5%	122
7	4	12	5%	116
8	2	15	5%	110
9	2	12	4%	85
10	4	8	2%	60

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	17	31	49	70
100	9	19	33	52	74
110	10	21	36	56	79
120	12	23	39	59	82
130	13	25	41	62	86
140	14	27	44	65	89
150	16	28	46	68	93
160	17	30	48	71	96
170	18	32	50	73	99
180	19	34	52	76	102
190	21	35	54	78	104
200	22	37	56	80	107
210	23	38	58	82	109
220	24	39	60	84	112
230	25	41	62	86	114
240	26	42	63	88	116
250	27	44	65	90	119
260	28	45	66	92	121

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	23	38	57	79
20	13	26	43	65	90
25	14	26	44	67	93
30	14	26	44	67	93
35	14	26	44	67	93
40	14	26	44	67	93
45	13	25	42	63	88
50	12	24	40	60	82
55	11	22	37	55	76
60	10	20	33	50	70
65	9	18	30	45	63
70	8	16	27	41	56
75	7	14	24	36	50
80	7	13	22	33	45
85	6	12	19	29	40
90	5	10	17	26	36

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	75
2	3	12	16%	62
3	4	10	9%	33
4	3	8	7%	25
5	4	12	6%	24
6	2	10	6%	23
7	3	15	6%	22
8	4	15	4%	17
9	2	12	3%	11
10	4	8	3%	10

BW	Beg.	Nov.	Int.	Adv.	Elite
110	12	26	46	72	103
120	14	30	51	79	111
130	17	34	57	85	119
140	20	38	62	92	126
150	23	41	67	98	133
160	26	45	71	104	140
170	29	49	76	109	146
180	32	53	81	115	152
190	34	56	85	120	159
200	37	60	89	125	164
210	40	63	94	130	170
220	42	67	98	135	176
230	45	70	102	139	181
240	48	73	106	144	186
250	50	76	109	148	191
260	53	79	113	153	196
270	55	82	117	157	201
280	58	85	120	161	205
290	60	88	124	165	210
300	63	91	127	169	214
310	65	94	130	173	219

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	41	66	97	131
20	26	47	76	111	150
25	27	48	77	113	154
30	27	48	77	113	154
35	27	48	77	113	154
40	27	48	77	113	154
45	26	46	74	108	146
50	24	43	69	101	137
55	22	40	64	93	127
60	20	36	58	85	116
65	18	33	53	77	105
70	16	29	47	69	94
75	15	26	42	62	84
80	13	24	38	55	75
85	12	21	34	50	67
90	11	19	30	45	61

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	493
2	3	12	12%	292
3	3	15	8%	199
4	3	8	7%	171
5	4	10	6%	141
6	2	10	5%	122
7	4	12	5%	116
8	2	15	5%	110
9	2	12	4%	85
10	4	8	2%	60

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	17	31	49	70
100	9	19	33	52	74
110	10	21	36	56	79
120	12	23	39	59	82
130	13	25	41	62	86
140	14	27	44	65	89
150	16	28	46	68	93
160	17	30	48	71	96
170	18	32	50	73	99
180	19	34	52	76	102
190	21	35	54	78	104
200	22	37	56	80	107
210	23	38	58	82	109
220	24	39	60	84	112
230	25	41	62	86	114
240	26	42	63	88	116
250	27	44	65	90	119
260	28	45	66	92	121

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	23	38	57	79
20	13	26	43	65	90
25	14	26	44	67	93
30	14	26	44	67	93
35	14	26	44	67	93
40	14	26	44	67	93
45	13	25	42	63	88
50	12	24	40	60	82
55	11	22	37	55	76
60	10	20	33	50	70
65	9	18	30	45	63
70	8	16	27	41	56
75	7	14	24	36	50
80	7	13	22	33	45
85	6	12	19	29	40
90	5	10	17	26	36

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	75
2	3	12	16%	62
3	4	10	9%	33
4	3	8	7%	25
5	4	12	6%	24
6	2	10	6%	23
7	3	15	6%	22
8	4	15	4%	17
9	2	12	3%	11
10	4	8	3%	10

BW	Beg.	Nov.	Int.	Adv.	Elite
110	12	26	46	72	103
120	14	30	51	79	111
130	17	34	57	85	119
140	20	38	62	92	126
150	23	41	67	98	133
160	26	45	71	104	140
170	29	49	76	109	146
180	32	53	81	115	152
190	34	56	85	120	159
200	37	60	89	125	164
210	40	63	94	130	170
220	42	67	98	135	176
230	45	70	102	139	181
240	48	73	106	144	186
250	50	76	109	148	191
260	53	79	113	153	196
270	55	82	117	157	201
280	58	85	120	161	205
290	60	88	124	165	210
300	63	91	127	169	214
310	65	94	130	173	219

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	41	66	97	131
20	26	47	76	111	150
25	27	48	77	113	154
30	27	48	77	113	154
35	27	48	77	113	154
40	27	48	77	113	154
45	26	46	74	108	146
50	24	43	69	101	137
55	22	40	64	93	127
60	20	36	58	85	116
65	18	33	53	77	105
70	16	29	47	69	94
75	15	26	42	62	84
80	13	24	38	55	75
85	12	21	34	50	67
90	11	19	30	45	61

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	493
2	3	12	12%	292
3	3	15	8%	199
4	3	8	7%	171
5	4	10	6%	141
6	2	10	5%	122
7	4	12	5%	116
8	2	15	5%	110
9	2	12	4%	85
10	4	8	2%	60

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	17	31	49	70
100	9	19	33	52	74
110	10	21	36	56	79
120	12	23	39	59	82
130	13	25	41	62	86
140	14	27	44	65	89
150	16	28	46	68	93
160	17	30	48	71	96
170	18	32	50	73	99
180	19	34	52	76	102
190	21	35	54	78	104
200	22	37	56	80	107
210	23	38	58	82	109
220	24	39	60	84	112
230	25	41	62	86	114
240	26	42	63	88	116
250	27	44	65	90	119
260	28	45	66	92	121

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	23	38	57	79
20	13	26	43	65	90
25	14	26	44	67	93
30	14	26	44	67	93
35	14	26	44	67	93
40	14	26	44	67	93
45	13	25	42	63	88
50	12	24	40	60	82
55	11	22	37	55	76
60	10	20	33	50	70
65	9	18	30	45	63
70	8	16	27	41	56
75	7	14	24	36	50
80	7	13	22	33	45
85	6	12	19	29	40
90	5	10	17	26	36

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	75
2	3	12	16%	62
3	4	10	9%	33
4	3	8	7%	25
5	4	12	6%	24
6	2	10	6%	23
7	3	15	6%	22
8	4	15	4%	17
9	2	12	3%	11
10	4	8	3%	10