Dumbbell Shoulder Press Standards (lb)

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

Our dumbbell shoulder press standards are based on 219,000 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 Shoulder Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 14 x0.12 26 x0.23 42 x0.38 63 x0.57 86 x0.78
120 17 x0.14 30 x0.25 47 x0.39 69 x0.58 94 x0.78
130 20 x0.15 34 x0.26 52 x0.4 75 x0.58 101 x0.77
140 23 x0.16 38 x0.27 57 x0.41 81 x0.58 107 x0.77
150 26 x0.17 41 x0.28 62 x0.41 86 x0.58 114 x0.76
160 29 x0.18 45 x0.28 66 x0.42 92 x0.57 120 x0.75
170 32 x0.19 49 x0.29 71 x0.42 97 x0.57 126 x0.74
180 35 x0.19 53 x0.29 75 x0.42 102 x0.57 132 x0.73
190 37 x0.2 56 x0.29 80 x0.42 107 x0.56 137 x0.72
200 40 x0.2 60 x0.3 84 x0.42 112 x0.56 143 x0.71
210 43 x0.21 63 x0.3 88 x0.42 117 x0.55 148 x0.7
220 46 x0.21 66 x0.3 92 x0.42 121 x0.55 153 x0.7
230 49 x0.21 69 x0.3 95 x0.41 125 x0.55 158 x0.69
240 51 x0.21 73 x0.3 99 x0.41 130 x0.54 163 x0.68
250 54 x0.22 76 x0.3 103 x0.41 134 x0.54 167 x0.67
260 56 x0.22 79 x0.3 106 x0.41 138 x0.53 172 x0.66
270 59 x0.22 82 x0.3 110 x0.41 142 x0.53 176 x0.65
280 62 x0.22 85 x0.3 113 x0.4 146 x0.52 181 x0.65
290 64 x0.22 88 x0.3 117 x0.4 150 x0.52 185 x0.64
300 66 x0.22 91 x0.3 120 x0.4 153 x0.51 189 x0.63
310 69 x0.22 93 x0.3 123 x0.4 157 x0.51 193 x0.62
All 29 48 72 101 134

These male standards were last updated 2 weeks ago and are based on 73,000 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 Shoulder Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 8 x0.08 15 x0.17 25 x0.28 38 x0.42 53 x0.59
100 9 x0.09 17 x0.17 27 x0.27 41 x0.41 56 x0.56
110 10 x0.09 18 x0.16 29 x0.26 43 x0.39 59 x0.53
120 11 x0.09 19 x0.16 31 x0.26 45 x0.38 61 x0.51
130 12 x0.09 21 x0.16 33 x0.25 47 x0.36 63 x0.49
140 13 x0.09 22 x0.16 34 x0.24 49 x0.35 66 x0.47
150 14 x0.09 23 x0.15 36 x0.24 51 x0.34 68 x0.45
160 15 x0.09 24 x0.15 37 x0.23 53 x0.33 70 x0.44
170 16 x0.09 25 x0.15 38 x0.23 54 x0.32 72 x0.42
180 16 x0.09 27 x0.15 40 x0.22 56 x0.31 73 x0.41
190 17 x0.09 28 x0.15 41 x0.22 57 x0.3 75 x0.4
200 18 x0.09 29 x0.14 42 x0.21 59 x0.29 77 x0.38
210 19 x0.09 30 x0.14 43 x0.21 60 x0.29 78 x0.37
220 20 x0.09 31 x0.14 45 x0.2 61 x0.28 80 x0.36
230 20 x0.09 31 x0.14 46 x0.2 63 x0.27 81 x0.35
240 21 x0.09 32 x0.13 47 x0.2 64 x0.27 83 x0.35
250 22 x0.09 33 x0.13 48 x0.19 65 x0.26 84 x0.34
260 22 x0.09 34 x0.13 49 x0.19 66 x0.26 86 x0.33
All 12 22 34 50 67

These female standards were last updated 2 weeks ago and are based on 9,000 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.

What is my exact level?

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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Bodyweight

Pull Ups 657,000 lifts Push Ups 296,000 lifts Dips 266,000 lifts Chin Ups 125,000 lifts Bodyweight Squat 1,000 lifts Sit Ups 32,000 lifts Muscle Ups 31,000 lifts One Arm Push Ups 964 lifts Crunches 18,000 lifts Single Leg Squat 4,000 lifts Handstand Push Ups 722 lifts Burpees 1,000 lifts Lunge 474 lifts

Olympic

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Dumbbell

Dumbbell Bench Press 413,000 lifts Dumbbell Curl 390,000 lifts Dumbbell Shoulder Press 219,000 lifts Incline Dumbbell Press 88,000 lifts Dumbbell Row 98,000 lifts Dumbbell Lateral Raise 65,000 lifts Dumbbell Hammer Curl 6,000 lifts Dumbbell Shrug 32,000 lifts Goblet Squat 1,000 lifts Dumbbell Tricep Extension 20,000 lifts Dumbbell Lunge 23,000 lifts Dumbbell Front Raise 25,000 lifts Arnold Press 875 lifts Dumbbell Fly 28,000 lifts Dumbbell Concentration Curl 18,000 lifts Dumbbell Bulgarian Split Squat 2,000 lifts Dumbbell Pullover 511 lifts Lying Dumbbell Tricep Extension 9,000 lifts Incline Dumbbell Fly 11,000 lifts Decline Dumbbell Bench Press 693 lifts Incline Dumbbell Curl 536 lifts Dumbbell Reverse Fly 297 lifts

Machine

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Cable

Lat Pulldown 160,000 lifts Tricep Pushdown 41,000 lifts Seated Cable Row 5,000 lifts Tricep Rope Pushdown 33,000 lifts Cable Fly 859 lifts Face Pull 1,000 lifts + More Exercises

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Exercise Comparisons

Compare dumbbell shoulder press versus one of the following exercises:

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

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