Dumbbell Pullover Standards

Measured in kg

Dumbbell Pullover 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 Pullover standards are based on 120,463 lifts by Strength Level users

Male
Female

Male

Male Dumbbell Pullover Standards (kg)

Weight

Strength Level	Weight
Beginner	12 kg
Novice	22 kg
Intermediate	35 kg
Advanced	51 kg
Elite	70 kg

Bodyweight Ratio

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? (kg)

What is the average Dumbbell Pullover? The average Dumbbell Pullover weight for a male lifter is 35 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 12 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	5	12	21	33	47
55	7	14	24	36	51
60	8	16	26	39	55
65	10	18	29	43	58
70	11	20	31	45	62
75	12	21	34	48	65
80	14	23	36	51	68
85	15	25	38	54	71
90	17	27	40	56	74
95	18	29	42	59	77
100	19	30	44	61	80
105	21	32	46	64	82
110	22	34	48	66	85
115	23	35	50	68	87
120	24	37	52	70	90
125	26	38	54	72	92
130	27	40	56	74	95
135	28	41	57	76	97
140	29	42	59	78	99

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	19	30	44	60
20	12	21	34	50	68
25	12	22	35	51	70
30	12	22	35	51	70
35	12	22	35	51	70
40	12	22	35	51	70
45	12	21	33	49	66
50	11	20	31	46	62
55	10	18	29	42	58
60	9	16	26	39	53
65	8	15	24	35	47
70	7	13	21	31	43
75	7	12	19	28	38
80	6	11	17	25	34
85	5	10	15	22	31
90	5	9	14	20	28

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

Calculate Your Strength Level

Female

Female Dumbbell Pullover Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	6 kg
Novice	12 kg
Intermediate	20 kg
Advanced	30 kg
Elite	42 kg

Bodyweight Ratio

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? (kg)

What is the average Dumbbell Pullover? The average Dumbbell Pullover weight for a female lifter is 20 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 6 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	3	7	14	22	31
45	4	8	15	24	34
50	5	10	16	25	36
55	5	11	18	27	38
60	6	11	19	29	39
65	7	12	20	30	41
70	7	13	21	31	43
75	8	14	22	33	44
80	9	15	23	34	46
85	9	16	24	35	47
90	10	16	25	36	48
95	10	17	26	37	50
100	11	18	27	38	51
105	11	19	28	39	52
110	12	19	29	40	53
115	13	20	30	41	54
120	13	21	30	42	55

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	10	17	26	36
20	6	12	20	30	41
25	6	12	20	30	42
30	6	12	20	30	42
35	6	12	20	30	42
40	6	12	20	30	42
45	6	11	19	29	40
50	6	11	18	27	37
55	5	10	17	25	35
60	5	9	15	23	32
65	4	8	14	21	29
70	4	7	12	18	26
75	3	7	11	17	23
80	3	6	10	15	20
85	3	5	9	13	18
90	2	5	8	12	17

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

Calculate Your Strength Level

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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	5	12	21	33	47
55	7	14	24	36	51
60	8	16	26	39	55
65	10	18	29	43	58
70	11	20	31	45	62
75	12	21	34	48	65
80	14	23	36	51	68
85	15	25	38	54	71
90	17	27	40	56	74
95	18	29	42	59	77
100	19	30	44	61	80
105	21	32	46	64	82
110	22	34	48	66	85
115	23	35	50	68	87
120	24	37	52	70	90
125	26	38	54	72	92
130	27	40	56	74	95
135	28	41	57	76	97
140	29	42	59	78	99

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	19	30	44	60
20	12	21	34	50	68
25	12	22	35	51	70
30	12	22	35	51	70
35	12	22	35	51	70
40	12	22	35	51	70
45	12	21	33	49	66
50	11	20	31	46	62
55	10	18	29	42	58
60	9	16	26	39	53
65	8	15	24	35	47
70	7	13	21	31	43
75	7	12	19	28	38
80	6	11	17	25	34
85	5	10	15	22	31
90	5	9	14	20	28

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	3	7	14	22	31
45	4	8	15	24	34
50	5	10	16	25	36
55	5	11	18	27	38
60	6	11	19	29	39
65	7	12	20	30	41
70	7	13	21	31	43
75	8	14	22	33	44
80	9	15	23	34	46
85	9	16	24	35	47
90	10	16	25	36	48
95	10	17	26	37	50
100	11	18	27	38	51
105	11	19	28	39	52
110	12	19	29	40	53
115	13	20	30	41	54
120	13	21	30	42	55

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	10	17	26	36
20	6	12	20	30	41
25	6	12	20	30	42
30	6	12	20	30	42
35	6	12	20	30	42
40	6	12	20	30	42
45	6	11	19	29	40
50	6	11	18	27	37
55	5	10	17	25	35
60	5	9	15	23	32
65	4	8	14	21	29
70	4	7	12	18	26
75	3	7	11	17	23
80	3	6	10	15	20
85	3	5	9	13	18
90	2	5	8	12	17

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	5	12	21	33	47
55	7	14	24	36	51
60	8	16	26	39	55
65	10	18	29	43	58
70	11	20	31	45	62
75	12	21	34	48	65
80	14	23	36	51	68
85	15	25	38	54	71
90	17	27	40	56	74
95	18	29	42	59	77
100	19	30	44	61	80
105	21	32	46	64	82
110	22	34	48	66	85
115	23	35	50	68	87
120	24	37	52	70	90
125	26	38	54	72	92
130	27	40	56	74	95
135	28	41	57	76	97
140	29	42	59	78	99

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	19	30	44	60
20	12	21	34	50	68
25	12	22	35	51	70
30	12	22	35	51	70
35	12	22	35	51	70
40	12	22	35	51	70
45	12	21	33	49	66
50	11	20	31	46	62
55	10	18	29	42	58
60	9	16	26	39	53
65	8	15	24	35	47
70	7	13	21	31	43
75	7	12	19	28	38
80	6	11	17	25	34
85	5	10	15	22	31
90	5	9	14	20	28

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	3	7	14	22	31
45	4	8	15	24	34
50	5	10	16	25	36
55	5	11	18	27	38
60	6	11	19	29	39
65	7	12	20	30	41
70	7	13	21	31	43
75	8	14	22	33	44
80	9	15	23	34	46
85	9	16	24	35	47
90	10	16	25	36	48
95	10	17	26	37	50
100	11	18	27	38	51
105	11	19	28	39	52
110	12	19	29	40	53
115	13	20	30	41	54
120	13	21	30	42	55

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	10	17	26	36
20	6	12	20	30	41
25	6	12	20	30	42
30	6	12	20	30	42
35	6	12	20	30	42
40	6	12	20	30	42
45	6	11	19	29	40
50	6	11	18	27	37
55	5	10	17	25	35
60	5	9	15	23	32
65	4	8	14	21	29
70	4	7	12	18	26
75	3	7	11	17	23
80	3	6	10	15	20
85	3	5	9	13	18
90	2	5	8	12	17

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

Measured in kg

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

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?

Calculate Your Strength Level

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?

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	5	12	21	33	47
55	7	14	24	36	51
60	8	16	26	39	55
65	10	18	29	43	58
70	11	20	31	45	62
75	12	21	34	48	65
80	14	23	36	51	68
85	15	25	38	54	71
90	17	27	40	56	74
95	18	29	42	59	77
100	19	30	44	61	80
105	21	32	46	64	82
110	22	34	48	66	85
115	23	35	50	68	87
120	24	37	52	70	90
125	26	38	54	72	92
130	27	40	56	74	95
135	28	41	57	76	97
140	29	42	59	78	99

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	19	30	44	60
20	12	21	34	50	68
25	12	22	35	51	70
30	12	22	35	51	70
35	12	22	35	51	70
40	12	22	35	51	70
45	12	21	33	49	66
50	11	20	31	46	62
55	10	18	29	42	58
60	9	16	26	39	53
65	8	15	24	35	47
70	7	13	21	31	43
75	7	12	19	28	38
80	6	11	17	25	34
85	5	10	15	22	31
90	5	9	14	20	28

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	3	7	14	22	31
45	4	8	15	24	34
50	5	10	16	25	36
55	5	11	18	27	38
60	6	11	19	29	39
65	7	12	20	30	41
70	7	13	21	31	43
75	8	14	22	33	44
80	9	15	23	34	46
85	9	16	24	35	47
90	10	16	25	36	48
95	10	17	26	37	50
100	11	18	27	38	51
105	11	19	28	39	52
110	12	19	29	40	53
115	13	20	30	41	54
120	13	21	30	42	55

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	10	17	26	36
20	6	12	20	30	41
25	6	12	20	30	42
30	6	12	20	30	42
35	6	12	20	30	42
40	6	12	20	30	42
45	6	11	19	29	40
50	6	11	18	27	37
55	5	10	17	25	35
60	5	9	15	23	32
65	4	8	14	21	29
70	4	7	12	18	26
75	3	7	11	17	23
80	3	6	10	15	20
85	3	5	9	13	18
90	2	5	8	12	17

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