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Dumbbell Pullover Standards (lb)

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

Our dumbbell pullover standards are based on 4,000 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 Pullover Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 10 x0.09 24 x0.21 44 x0.4 70 x0.64 102 x0.92
120 13 x0.11 28 x0.23 50 x0.41 78 x0.65 110 x0.92
130 16 x0.12 32 x0.25 55 x0.42 84 x0.65 118 x0.91
140 19 x0.13 36 x0.26 60 x0.43 91 x0.65 126 x0.9
150 22 x0.14 40 x0.27 66 x0.44 98 x0.65 134 x0.89
160 25 x0.15 44 x0.28 71 x0.44 104 x0.65 141 x0.88
170 28 x0.16 48 x0.28 76 x0.45 110 x0.65 148 x0.87
180 30 x0.17 52 x0.29 81 x0.45 116 x0.64 155 x0.86
190 33 x0.18 56 x0.29 85 x0.45 121 x0.64 161 x0.85
200 36 x0.18 60 x0.3 90 x0.45 127 x0.63 168 x0.84
210 39 x0.19 63 x0.3 94 x0.45 132 x0.63 174 x0.83
220 42 x0.19 67 x0.3 99 x0.45 137 x0.62 180 x0.82
230 45 x0.19 70 x0.31 103 x0.45 142 x0.62 185 x0.81
240 48 x0.2 74 x0.31 107 x0.45 147 x0.61 191 x0.8
250 50 x0.2 77 x0.31 111 x0.45 152 x0.61 196 x0.79
260 53 x0.2 80 x0.31 115 x0.44 157 x0.6 202 x0.78
270 56 x0.21 84 x0.31 119 x0.44 161 x0.6 207 x0.77
280 58 x0.21 87 x0.31 123 x0.44 166 x0.59 212 x0.76
290 61 x0.21 90 x0.31 127 x0.44 170 x0.59 217 x0.75
300 63 x0.21 93 x0.31 131 x0.44 174 x0.58 222 x0.74
310 66 x0.21 96 x0.31 134 x0.43 178 x0.58 226 x0.73
All 25 47 77 114 157

These male standards were last updated a month ago and are based on 1,000 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 Pullover Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 13 x0.15 22 x0.25 34 x0.38 48 x0.53 64 x0.71
100 14 x0.14 23 x0.23 35 x0.35 50 x0.5 66 x0.66
110 15 x0.14 24 x0.22 36 x0.33 51 x0.46 67 x0.61
120 16 x0.13 25 x0.21 38 x0.31 52 x0.44 69 x0.57
130 16 x0.13 26 x0.2 39 x0.3 53 x0.41 70 x0.54
140 17 x0.12 27 x0.19 40 x0.28 55 x0.39 71 x0.51
150 18 x0.12 28 x0.18 40 x0.27 56 x0.37 73 x0.48
160 18 x0.11 28 x0.18 41 x0.26 57 x0.35 74 x0.46
170 19 x0.11 29 x0.17 42 x0.25 58 x0.34 75 x0.44
180 19 x0.11 30 x0.16 43 x0.24 59 x0.33 76 x0.42
190 20 x0.1 30 x0.16 44 x0.23 59 x0.31 77 x0.4
200 20 x0.1 31 x0.15 44 x0.22 60 x0.3 78 x0.39
210 21 x0.1 31 x0.15 45 x0.21 61 x0.29 79 x0.37
220 21 x0.1 32 x0.15 46 x0.21 62 x0.28 79 x0.36
230 22 x0.09 32 x0.14 46 x0.2 62 x0.27 80 x0.35
240 22 x0.09 33 x0.14 47 x0.2 63 x0.26 81 x0.34
250 22 x0.09 33 x0.13 47 x0.19 64 x0.26 82 x0.33
260 23 x0.09 34 x0.13 48 x0.18 65 x0.25 83 x0.32
All 17 27 40 55 72

These female standards were last updated a month ago and are based on 192 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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Bench Press 9,493,000 lifts Squat 5,569,000 lifts Deadlift 5,659,000 lifts Shoulder Press 1,432,000 lifts Barbell Curl 708,000 lifts Military Press 106,000 lifts Incline Bench Press 269,000 lifts Front Squat 479,000 lifts Bent Over Row 447,000 lifts Hex Bar Deadlift 178,000 lifts Sumo Deadlift 46,000 lifts Hip Thrust 99,000 lifts Romanian Deadlift 112,000 lifts Close Grip Bench Press 21,000 lifts Barbell Shrug 63,000 lifts Pendlay Row 34,000 lifts Rack Pull 17,000 lifts Decline Bench Press 53,000 lifts Preacher Curl 17,000 lifts T-Bar Row 41,000 lifts Box Squat 10,000 lifts Upright Row 38,000 lifts Stiff Legged Deadlift 7,000 lifts Tricep Extension 37,000 lifts Lying Tricep Extension 29,000 lifts Good Morning 21,000 lifts Barbell Lunge 5,000 lifts Floor Press 6,000 lifts Wrist Curl 5,000 lifts Zercher Squat 4,000 lifts Bulgarian Split Squat 5,000 lifts Split Squat 2,000 lifts Reverse Wrist Curl 2,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 794,000 lifts Push Ups 373,000 lifts Dips 320,000 lifts Chin Ups 167,000 lifts Bodyweight Squat 17,000 lifts Muscle Ups 41,000 lifts Single Leg Squat 10,000 lifts Sit Ups 42,000 lifts One Arm Push Ups 7,000 lifts Handstand Push Ups 6,000 lifts Crunches 24,000 lifts Burpees 6,000 lifts Lunge 4,000 lifts

Olympic

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Dumbbell

Dumbbell Bench Press 590,000 lifts Dumbbell Curl 501,000 lifts Dumbbell Shoulder Press 295,000 lifts Incline Dumbbell Bench Press 138,000 lifts Dumbbell Row 126,000 lifts Dumbbell Lateral Raise 85,000 lifts Dumbbell Hammer Curl 24,000 lifts Goblet Squat 12,000 lifts Dumbbell Bulgarian Split Squat 10,000 lifts Dumbbell Shrug 42,000 lifts Dumbbell Fly 38,000 lifts Arnold Press 8,000 lifts Dumbbell Tricep Extension 30,000 lifts Dumbbell Lunge 32,000 lifts Dumbbell Concentration Curl 24,000 lifts Incline Dumbbell Curl 4,000 lifts Dumbbell Front Raise 31,000 lifts Decline Dumbbell Bench Press 2,000 lifts Dumbbell Reverse Fly 3,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Incline Dumbbell Fly 14,000 lifts Dumbbell Pullover 4,000 lifts

Machine

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Cable

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Exercise Comparisons

Compare dumbbell pullover versus one of the following exercises:

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

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