Dumbbell Side Bend Standards (lb)

The average Dumbbell Side Bend is 77 lb for men and 45 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Dumbbell Side Bend strength standards are based on 97,533 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Dumbbell Side Bend Standards (lb)

Weight

Strength Level	Weight
Beginner	18 lb
Novice	42 lb
Intermediate	77 lb
Advanced	122 lb
Elite	176 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.25x
Intermediate	0.45x
Advanced	0.70x
Elite	1.05x

How much should I be able to Dumbbell Side Bend? (lb)

What is the average Dumbbell Side Bend? The average Dumbbell Side Bend weight for a male lifter is 77 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Side Bend? Male beginners should aim to lift 18 lb (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
110	9	27	56	94	141
120	11	30	59	99	147
130	13	32	63	104	153
140	14	35	67	109	158
150	16	37	70	113	163
160	17	40	73	117	168
170	19	42	76	121	173
180	20	44	79	124	177
190	22	46	82	128	181
200	23	48	85	131	185
210	25	50	88	135	189
220	26	52	90	138	193
230	27	54	93	141	197
240	29	56	95	144	200
250	30	58	97	147	204
260	31	60	100	150	207
270	32	61	102	152	210
280	34	63	104	155	213
290	35	65	106	158	216
300	36	66	108	160	219
310	37	68	110	163	222

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	35	65	104	150
20	18	40	75	119	171
25	18	42	77	122	176
30	18	42	77	122	176
35	18	42	77	122	176
40	18	42	77	122	176
45	17	39	72	116	166
50	16	37	68	108	155
55	15	34	63	100	144
60	13	31	57	91	131
65	12	28	52	83	119
70	11	25	47	74	107
75	10	23	42	67	96
80	9	20	37	60	86
85	8	18	33	53	77
90	7	16	30	48	69

How many sets and reps of Dumbbell Side Bend should I do?

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

3x10 15%

2x10 10%

4x12 8%

3x12 7%

3x15 6%

3x20 5%

4x10 4%

3x11 4%

2x20 4%

3x8 4%

Rank	Sets	Reps	Percent	Workouts
1	3	10	15%	178
2	2	10	10%	116
3	4	12	8%	97
4	3	12	7%	84
5	3	15	6%	70
6	3	20	5%	59
7	4	10	4%	52
8	3	11	4%	47
9	2	20	4%	46
10	3	8	4%	44

Female

Female Dumbbell Side Bend Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	16 lb
Novice	28 lb
Intermediate	45 lb
Advanced	66 lb
Elite	90 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.30x
Advanced	0.45x
Elite	0.60x

How much should I be able to Dumbbell Side Bend? (lb)

What is the average Dumbbell Side Bend? The average Dumbbell Side Bend weight for a female lifter is 45 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Side Bend? Female beginners should aim to lift 16 lb (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
90	13	25	41	61	84
100	14	26	42	62	85
110	14	26	43	63	86
120	15	27	44	64	87
130	15	28	44	65	88
140	16	28	45	66	89
150	16	29	46	67	90
160	16	29	46	67	91
170	17	30	47	68	92
180	17	30	47	69	93
190	17	30	48	69	93
200	18	31	48	70	94
210	18	31	49	70	95
220	18	32	49	71	95
230	19	32	50	72	96
240	19	32	50	72	97
250	19	33	51	73	97
260	19	33	51	73	98

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	24	39	57	77
20	15	28	44	65	88
25	16	28	45	66	90
30	16	28	45	66	90
35	16	28	45	66	90
40	16	28	45	66	90
45	15	27	43	63	85
50	14	25	40	59	80
55	13	23	37	54	74
60	12	21	34	49	67
65	11	19	31	45	61
70	10	17	28	40	55
75	9	15	25	36	49
80	8	14	22	32	44
85	7	12	20	29	39
90	6	11	18	26	35

How many sets and reps of Dumbbell Side Bend should I do?

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

3x10 19%

2x20 7%

2x10 7%

3x8 6%

6x10 6%

3x20 6%

3x12 5%

2x15 5%

2x12 4%

4x10 4%

3x15 4%

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	42
2	2	20	7%	16
3	2	10	7%	15
4	3	8	6%	13
4	6	10	6%	13
4	3	20	6%	13
7	3	12	5%	12
8	2	15	5%	11
9	2	12	4%	9
9	4	10	4%	9
9	3	15	4%	9

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 Side Bend strength standards

Strength Level analysed 3,469 qualifying results from 97,533 community lifts to produce our Dumbbell Side Bend strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	97,533
Qualifying results	3,469
Male results	2,851
Female results	618
Data start	14 August 2020
Data cutoff	4 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
110	9	27	56	94	141
120	11	30	59	99	147
130	13	32	63	104	153
140	14	35	67	109	158
150	16	37	70	113	163
160	17	40	73	117	168
170	19	42	76	121	173
180	20	44	79	124	177
190	22	46	82	128	181
200	23	48	85	131	185
210	25	50	88	135	189
220	26	52	90	138	193
230	27	54	93	141	197
240	29	56	95	144	200
250	30	58	97	147	204
260	31	60	100	150	207
270	32	61	102	152	210
280	34	63	104	155	213
290	35	65	106	158	216
300	36	66	108	160	219
310	37	68	110	163	222

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	35	65	104	150
20	18	40	75	119	171
25	18	42	77	122	176
30	18	42	77	122	176
35	18	42	77	122	176
40	18	42	77	122	176
45	17	39	72	116	166
50	16	37	68	108	155
55	15	34	63	100	144
60	13	31	57	91	131
65	12	28	52	83	119
70	11	25	47	74	107
75	10	23	42	67	96
80	9	20	37	60	86
85	8	18	33	53	77
90	7	16	30	48	69

Rank	Sets	Reps	Percent	Workouts
1	3	10	15%	178
2	2	10	10%	116
3	4	12	8%	97
4	3	12	7%	84
5	3	15	6%	70
6	3	20	5%	59
7	4	10	4%	52
8	3	11	4%	47
9	2	20	4%	46
10	3	8	4%	44

BW	Beg.	Nov.	Int.	Adv.	Elite
90	13	25	41	61	84
100	14	26	42	62	85
110	14	26	43	63	86
120	15	27	44	64	87
130	15	28	44	65	88
140	16	28	45	66	89
150	16	29	46	67	90
160	16	29	46	67	91
170	17	30	47	68	92
180	17	30	47	69	93
190	17	30	48	69	93
200	18	31	48	70	94
210	18	31	49	70	95
220	18	32	49	71	95
230	19	32	50	72	96
240	19	32	50	72	97
250	19	33	51	73	97
260	19	33	51	73	98

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	24	39	57	77
20	15	28	44	65	88
25	16	28	45	66	90
30	16	28	45	66	90
35	16	28	45	66	90
40	16	28	45	66	90
45	15	27	43	63	85
50	14	25	40	59	80
55	13	23	37	54	74
60	12	21	34	49	67
65	11	19	31	45	61
70	10	17	28	40	55
75	9	15	25	36	49
80	8	14	22	32	44
85	7	12	20	29	39
90	6	11	18	26	35

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	42
2	2	20	7%	16
3	2	10	7%	15
4	3	8	6%	13
4	6	10	6%	13
4	3	20	6%	13
7	3	12	5%	12
8	2	15	5%	11
9	2	12	4%	9
9	4	10	4%	9
9	3	15	4%	9

BW	Beg.	Nov.	Int.	Adv.	Elite
110	9	27	56	94	141
120	11	30	59	99	147
130	13	32	63	104	153
140	14	35	67	109	158
150	16	37	70	113	163
160	17	40	73	117	168
170	19	42	76	121	173
180	20	44	79	124	177
190	22	46	82	128	181
200	23	48	85	131	185
210	25	50	88	135	189
220	26	52	90	138	193
230	27	54	93	141	197
240	29	56	95	144	200
250	30	58	97	147	204
260	31	60	100	150	207
270	32	61	102	152	210
280	34	63	104	155	213
290	35	65	106	158	216
300	36	66	108	160	219
310	37	68	110	163	222

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	35	65	104	150
20	18	40	75	119	171
25	18	42	77	122	176
30	18	42	77	122	176
35	18	42	77	122	176
40	18	42	77	122	176
45	17	39	72	116	166
50	16	37	68	108	155
55	15	34	63	100	144
60	13	31	57	91	131
65	12	28	52	83	119
70	11	25	47	74	107
75	10	23	42	67	96
80	9	20	37	60	86
85	8	18	33	53	77
90	7	16	30	48	69

Rank	Sets	Reps	Percent	Workouts
1	3	10	15%	178
2	2	10	10%	116
3	4	12	8%	97
4	3	12	7%	84
5	3	15	6%	70
6	3	20	5%	59
7	4	10	4%	52
8	3	11	4%	47
9	2	20	4%	46
10	3	8	4%	44

BW	Beg.	Nov.	Int.	Adv.	Elite
90	13	25	41	61	84
100	14	26	42	62	85
110	14	26	43	63	86
120	15	27	44	64	87
130	15	28	44	65	88
140	16	28	45	66	89
150	16	29	46	67	90
160	16	29	46	67	91
170	17	30	47	68	92
180	17	30	47	69	93
190	17	30	48	69	93
200	18	31	48	70	94
210	18	31	49	70	95
220	18	32	49	71	95
230	19	32	50	72	96
240	19	32	50	72	97
250	19	33	51	73	97
260	19	33	51	73	98

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	24	39	57	77
20	15	28	44	65	88
25	16	28	45	66	90
30	16	28	45	66	90
35	16	28	45	66	90
40	16	28	45	66	90
45	15	27	43	63	85
50	14	25	40	59	80
55	13	23	37	54	74
60	12	21	34	49	67
65	11	19	31	45	61
70	10	17	28	40	55
75	9	15	25	36	49
80	8	14	22	32	44
85	7	12	20	29	39
90	6	11	18	26	35

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	42
2	2	20	7%	16
3	2	10	7%	15
4	3	8	6%	13
4	6	10	6%	13
4	3	20	6%	13
7	3	12	5%	12
8	2	15	5%	11
9	2	12	4%	9
9	4	10	4%	9
9	3	15	4%	9

Dumbbell Side Bend Standards (lb)

Male

Male Dumbbell Side Bend Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Dumbbell Side Bend? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Dumbbell Side Bend should I do?

Female

Female Dumbbell Side Bend Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Dumbbell Side Bend? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Dumbbell Side Bend should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Dumbbell Side Bend strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	9	27	56	94	141
120	11	30	59	99	147
130	13	32	63	104	153
140	14	35	67	109	158
150	16	37	70	113	163
160	17	40	73	117	168
170	19	42	76	121	173
180	20	44	79	124	177
190	22	46	82	128	181
200	23	48	85	131	185
210	25	50	88	135	189
220	26	52	90	138	193
230	27	54	93	141	197
240	29	56	95	144	200
250	30	58	97	147	204
260	31	60	100	150	207
270	32	61	102	152	210
280	34	63	104	155	213
290	35	65	106	158	216
300	36	66	108	160	219
310	37	68	110	163	222

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	35	65	104	150
20	18	40	75	119	171
25	18	42	77	122	176
30	18	42	77	122	176
35	18	42	77	122	176
40	18	42	77	122	176
45	17	39	72	116	166
50	16	37	68	108	155
55	15	34	63	100	144
60	13	31	57	91	131
65	12	28	52	83	119
70	11	25	47	74	107
75	10	23	42	67	96
80	9	20	37	60	86
85	8	18	33	53	77
90	7	16	30	48	69

Rank	Sets	Reps	Percent	Workouts
1	3	10	15%	178
2	2	10	10%	116
3	4	12	8%	97
4	3	12	7%	84
5	3	15	6%	70
6	3	20	5%	59
7	4	10	4%	52
8	3	11	4%	47
9	2	20	4%	46
10	3	8	4%	44

BW	Beg.	Nov.	Int.	Adv.	Elite
90	13	25	41	61	84
100	14	26	42	62	85
110	14	26	43	63	86
120	15	27	44	64	87
130	15	28	44	65	88
140	16	28	45	66	89
150	16	29	46	67	90
160	16	29	46	67	91
170	17	30	47	68	92
180	17	30	47	69	93
190	17	30	48	69	93
200	18	31	48	70	94
210	18	31	49	70	95
220	18	32	49	71	95
230	19	32	50	72	96
240	19	32	50	72	97
250	19	33	51	73	97
260	19	33	51	73	98

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	24	39	57	77
20	15	28	44	65	88
25	16	28	45	66	90
30	16	28	45	66	90
35	16	28	45	66	90
40	16	28	45	66	90
45	15	27	43	63	85
50	14	25	40	59	80
55	13	23	37	54	74
60	12	21	34	49	67
65	11	19	31	45	61
70	10	17	28	40	55
75	9	15	25	36	49
80	8	14	22	32	44
85	7	12	20	29	39
90	6	11	18	26	35

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	42
2	2	20	7%	16
3	2	10	7%	15
4	3	8	6%	13
4	6	10	6%	13
4	3	20	6%	13
7	3	12	5%	12
8	2	15	5%	11
9	2	12	4%	9
9	4	10	4%	9
9	3	15	4%	9