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Dumbbell Romanian Deadlift Standards (lb)

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

Our dumbbell romanian deadlift standards are based on 2,000 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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Male Dumbbell Romanian Deadlift Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 9 x0.09 27 x0.25 56 x0.51 95 x0.86 142 x1.29
120 13 x0.11 33 x0.27 64 x0.53 105 x0.87 153 x1.28
130 16 x0.12 38 x0.29 71 x0.55 114 x0.88 165 x1.27
140 20 x0.14 43 x0.31 78 x0.56 123 x0.88 176 x1.25
150 23 x0.15 48 x0.32 85 x0.57 132 x0.88 186 x1.24
160 27 x0.17 54 x0.34 92 x0.57 140 x0.88 196 x1.22
170 30 x0.18 59 x0.35 98 x0.58 148 x0.87 206 x1.21
180 34 x0.19 64 x0.35 105 x0.58 156 x0.87 215 x1.19
190 38 x0.2 69 x0.36 111 x0.59 164 x0.86 224 x1.18
200 41 x0.21 74 x0.37 117 x0.59 171 x0.86 232 x1.16
210 45 x0.21 78 x0.37 123 x0.59 179 x0.85 241 x1.15
220 48 x0.22 83 x0.38 129 x0.59 186 x0.84 249 x1.13
230 52 x0.23 88 x0.38 135 x0.59 192 x0.84 257 x1.12
240 55 x0.23 92 x0.38 140 x0.59 199 x0.83 265 x1.1
250 59 x0.24 96 x0.39 146 x0.58 206 x0.82 272 x1.09
260 62 x0.24 101 x0.39 151 x0.58 212 x0.82 279 x1.07
270 66 x0.24 105 x0.39 157 x0.58 218 x0.81 287 x1.06
280 69 x0.25 109 x0.39 162 x0.58 224 x0.8 293 x1.05
290 72 x0.25 114 x0.39 167 x0.57 230 x0.79 300 x1.04
300 75 x0.25 118 x0.39 172 x0.57 236 x0.79 307 x1.02
310 79 x0.25 122 x0.39 177 x0.57 242 x0.78 313 x1.01
All 27 56 98 152 214

These male standards were last updated 2 days ago and are based on 809 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 Romanian Deadlift Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 16 x0.17 29 x0.32 47 x0.52 69 x0.77 95 x1.05
100 17 x0.17 30 x0.3 49 x0.49 72 x0.72 97 x0.97
110 18 x0.16 32 x0.29 51 x0.46 74 x0.67 100 x0.91
120 19 x0.16 33 x0.28 52 x0.44 76 x0.63 103 x0.85
130 20 x0.15 35 x0.27 54 x0.42 78 x0.6 105 x0.81
140 21 x0.15 36 x0.26 56 x0.4 80 x0.57 107 x0.76
150 22 x0.15 37 x0.25 57 x0.38 82 x0.54 109 x0.73
160 23 x0.14 38 x0.24 58 x0.37 83 x0.52 111 x0.69
170 23 x0.14 39 x0.23 60 x0.35 85 x0.5 113 x0.66
180 24 x0.13 40 x0.22 61 x0.34 86 x0.48 114 x0.63
190 25 x0.13 41 x0.22 62 x0.33 88 x0.46 116 x0.61
200 26 x0.13 42 x0.21 63 x0.32 89 x0.44 117 x0.59
210 26 x0.13 43 x0.2 64 x0.31 90 x0.43 119 x0.57
220 27 x0.12 44 x0.2 65 x0.3 91 x0.42 120 x0.55
230 28 x0.12 45 x0.19 66 x0.29 93 x0.4 122 x0.53
240 28 x0.12 45 x0.19 67 x0.28 94 x0.39 123 x0.51
250 29 x0.12 46 x0.18 68 x0.27 95 x0.38 124 x0.5
260 30 x0.11 47 x0.18 69 x0.27 96 x0.37 125 x0.48
All 20 35 55 79 107

These female standards were last updated 2 days ago and are based on 364 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.

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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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Exercise Comparisons

Compare dumbbell romanian deadlift 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 Dumbbell Bulgarian Split Squat Goblet Squat Dumbbell Floor Press Dumbbell Tricep Extension Dumbbell Shrug Dumbbell Lunge Dumbbell Fly Arnold Press Dumbbell Concentration Curl Lying Dumbbell Tricep Extension Dumbbell Tricep Kickback Chest Supported Dumbbell Row Dumbbell Reverse Fly Incline Dumbbell Curl Dumbbell Front Raise Incline Dumbbell Fly Dumbbell Pullover Decline Dumbbell Bench Press

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