Dumbbell Pullover Standards (kg)

The average Dumbbell Pullover is 34 kg for men and 19 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Dumbbell Pullover strength standards are based on 203,144 lifts by Strength Level users from 2019 to 2026. More...

Male
Female

Male

Male Dumbbell Pullover Standards (kg)

Weight

Strength Level	Weight
Beginner	13 kg
Novice	22 kg
Intermediate	34 kg
Advanced	49 kg
Elite	66 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.30x
Intermediate	0.45x
Advanced	0.65x
Elite	0.85x

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

What is the average Dumbbell Pullover? The average Dumbbell Pullover weight for a male lifter is 34 kg (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 13 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	7	13	22	33	46
55	8	15	24	36	49
60	9	17	27	39	53
65	11	18	29	41	56
70	12	20	31	44	59
75	13	22	33	47	62
80	15	24	35	49	65
85	16	25	37	51	67
90	17	27	39	54	70
95	18	28	41	56	72
100	20	30	43	58	75
105	21	31	44	60	77
110	22	33	46	62	79
115	23	34	48	64	81
120	24	35	49	66	83
125	25	37	51	68	85
130	26	38	53	69	87
135	28	39	54	71	89
140	29	41	56	73	91

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	19	29	42	56
20	13	22	33	48	64
25	13	22	34	49	66
30	13	22	34	49	66
35	13	22	34	49	66
40	13	22	34	49	66
45	12	21	33	47	62
50	12	20	30	43	58
55	11	18	28	40	54
60	10	17	26	37	49
65	9	15	23	33	44
70	8	13	21	30	40
75	7	12	19	27	36
80	6	11	17	24	32
85	6	10	15	21	29
90	5	9	13	19	26

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

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

3x10 22%

3x12 14%

3x8 7%

3x15 7%

4x10 6%

4x12 5%

2x15 4%

2x10 4%

2x12 4%

4x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	817
2	3	12	14%	548
3	3	8	7%	276
4	3	15	7%	275
5	4	10	6%	225
6	4	12	5%	197
7	2	15	4%	169
8	2	10	4%	163
9	2	12	4%	152
10	4	8	3%	102

Female

Female Dumbbell Pullover Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	7 kg
Novice	12 kg
Intermediate	19 kg
Advanced	27 kg
Elite	36 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.30x
Advanced	0.40x
Elite	0.55x

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

What is the average Dumbbell Pullover? The average Dumbbell Pullover weight for a female lifter is 19 kg (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 7 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	5	9	15	22	30
45	5	10	16	23	31
50	6	10	16	24	32
55	6	11	17	25	34
60	7	12	18	26	35
65	7	12	19	27	36
70	8	13	19	27	37
75	8	13	20	28	37
80	8	14	21	29	38
85	9	14	21	30	39
90	9	15	22	30	40
95	10	15	22	31	40
100	10	16	23	32	41
105	10	16	23	32	42
110	11	16	24	33	42
115	11	17	24	33	43
120	11	17	25	34	44

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	10	16	23	31
20	7	12	18	26	35
25	7	12	19	27	36
30	7	12	19	27	36
35	7	12	19	27	36
40	7	12	19	27	36
45	7	11	18	25	34
50	6	11	17	24	32
55	6	10	15	22	29
60	5	9	14	20	27
65	5	8	13	18	24
70	4	7	11	16	22
75	4	7	10	15	20
80	3	6	9	13	18
85	3	5	8	12	16
90	3	5	7	11	14

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

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

3x10 23%

3x12 15%

4x10 8%

3x8 7%

4x12 6%

3x15 6%

2x10 5%

2x12 4%

4x15 4%

4x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	127
2	3	12	15%	84
3	4	10	8%	43
4	3	8	7%	39
5	4	12	6%	35
6	3	15	6%	32
7	2	10	5%	27
8	2	12	4%	22
8	4	15	4%	22
10	4	8	3%	16

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 Pullover strength standards

Strength Level analysed 22,449 qualifying results from 203,144 community lifts to produce our Dumbbell Pullover strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	203,144
Qualifying results	22,449
Male results	20,076
Female results	2,373
Data start	27 January 2019
Data cutoff	5 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
50	7	13	22	33	46
55	8	15	24	36	49
60	9	17	27	39	53
65	11	18	29	41	56
70	12	20	31	44	59
75	13	22	33	47	62
80	15	24	35	49	65
85	16	25	37	51	67
90	17	27	39	54	70
95	18	28	41	56	72
100	20	30	43	58	75
105	21	31	44	60	77
110	22	33	46	62	79
115	23	34	48	64	81
120	24	35	49	66	83
125	25	37	51	68	85
130	26	38	53	69	87
135	28	39	54	71	89
140	29	41	56	73	91

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	19	29	42	56
20	13	22	33	48	64
25	13	22	34	49	66
30	13	22	34	49	66
35	13	22	34	49	66
40	13	22	34	49	66
45	12	21	33	47	62
50	12	20	30	43	58
55	11	18	28	40	54
60	10	17	26	37	49
65	9	15	23	33	44
70	8	13	21	30	40
75	7	12	19	27	36
80	6	11	17	24	32
85	6	10	15	21	29
90	5	9	13	19	26

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	817
2	3	12	14%	548
3	3	8	7%	276
4	3	15	7%	275
5	4	10	6%	225
6	4	12	5%	197
7	2	15	4%	169
8	2	10	4%	163
9	2	12	4%	152
10	4	8	3%	102

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

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	10	16	23	31
20	7	12	18	26	35
25	7	12	19	27	36
30	7	12	19	27	36
35	7	12	19	27	36
40	7	12	19	27	36
45	7	11	18	25	34
50	6	11	17	24	32
55	6	10	15	22	29
60	5	9	14	20	27
65	5	8	13	18	24
70	4	7	11	16	22
75	4	7	10	15	20
80	3	6	9	13	18
85	3	5	8	12	16
90	3	5	7	11	14

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	127
2	3	12	15%	84
3	4	10	8%	43
4	3	8	7%	39
5	4	12	6%	35
6	3	15	6%	32
7	2	10	5%	27
8	2	12	4%	22
8	4	15	4%	22
10	4	8	3%	16

BW	Beg.	Nov.	Int.	Adv.	Elite
50	7	13	22	33	46
55	8	15	24	36	49
60	9	17	27	39	53
65	11	18	29	41	56
70	12	20	31	44	59
75	13	22	33	47	62
80	15	24	35	49	65
85	16	25	37	51	67
90	17	27	39	54	70
95	18	28	41	56	72
100	20	30	43	58	75
105	21	31	44	60	77
110	22	33	46	62	79
115	23	34	48	64	81
120	24	35	49	66	83
125	25	37	51	68	85
130	26	38	53	69	87
135	28	39	54	71	89
140	29	41	56	73	91

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	19	29	42	56
20	13	22	33	48	64
25	13	22	34	49	66
30	13	22	34	49	66
35	13	22	34	49	66
40	13	22	34	49	66
45	12	21	33	47	62
50	12	20	30	43	58
55	11	18	28	40	54
60	10	17	26	37	49
65	9	15	23	33	44
70	8	13	21	30	40
75	7	12	19	27	36
80	6	11	17	24	32
85	6	10	15	21	29
90	5	9	13	19	26

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	817
2	3	12	14%	548
3	3	8	7%	276
4	3	15	7%	275
5	4	10	6%	225
6	4	12	5%	197
7	2	15	4%	169
8	2	10	4%	163
9	2	12	4%	152
10	4	8	3%	102

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

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	10	16	23	31
20	7	12	18	26	35
25	7	12	19	27	36
30	7	12	19	27	36
35	7	12	19	27	36
40	7	12	19	27	36
45	7	11	18	25	34
50	6	11	17	24	32
55	6	10	15	22	29
60	5	9	14	20	27
65	5	8	13	18	24
70	4	7	11	16	22
75	4	7	10	15	20
80	3	6	9	13	18
85	3	5	8	12	16
90	3	5	7	11	14

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	127
2	3	12	15%	84
3	4	10	8%	43
4	3	8	7%	39
5	4	12	6%	35
6	3	15	6%	32
7	2	10	5%	27
8	2	12	4%	22
8	4	15	4%	22
10	4	8	3%	16

Dumbbell Pullover Standards (kg)

Male

Male Dumbbell Pullover Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Dumbbell Pullover Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Dumbbell Pullover strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	7	13	22	33	46
55	8	15	24	36	49
60	9	17	27	39	53
65	11	18	29	41	56
70	12	20	31	44	59
75	13	22	33	47	62
80	15	24	35	49	65
85	16	25	37	51	67
90	17	27	39	54	70
95	18	28	41	56	72
100	20	30	43	58	75
105	21	31	44	60	77
110	22	33	46	62	79
115	23	34	48	64	81
120	24	35	49	66	83
125	25	37	51	68	85
130	26	38	53	69	87
135	28	39	54	71	89
140	29	41	56	73	91

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	19	29	42	56
20	13	22	33	48	64
25	13	22	34	49	66
30	13	22	34	49	66
35	13	22	34	49	66
40	13	22	34	49	66
45	12	21	33	47	62
50	12	20	30	43	58
55	11	18	28	40	54
60	10	17	26	37	49
65	9	15	23	33	44
70	8	13	21	30	40
75	7	12	19	27	36
80	6	11	17	24	32
85	6	10	15	21	29
90	5	9	13	19	26

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	817
2	3	12	14%	548
3	3	8	7%	276
4	3	15	7%	275
5	4	10	6%	225
6	4	12	5%	197
7	2	15	4%	169
8	2	10	4%	163
9	2	12	4%	152
10	4	8	3%	102

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

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	10	16	23	31
20	7	12	18	26	35
25	7	12	19	27	36
30	7	12	19	27	36
35	7	12	19	27	36
40	7	12	19	27	36
45	7	11	18	25	34
50	6	11	17	24	32
55	6	10	15	22	29
60	5	9	14	20	27
65	5	8	13	18	24
70	4	7	11	16	22
75	4	7	10	15	20
80	3	6	9	13	18
85	3	5	8	12	16
90	3	5	7	11	14

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	127
2	3	12	15%	84
3	4	10	8%	43
4	3	8	7%	39
5	4	12	6%	35
6	3	15	6%	32
7	2	10	5%	27
8	2	12	4%	22
8	4	15	4%	22
10	4	8	3%	16