Lying Dumbbell Tricep Extension Standards (kg)

The average Lying Dumbbell Tricep Extension is 20 kg for men and 12 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Lying Dumbbell Tricep Extension strength standards are based on 166,177 lifts by Strength Level users from 2017 to 2026. More...

How To

Male
Female

Male

Male Lying Dumbbell Tricep Extension Standards (kg)

Weight

Strength Level	Weight
Beginner	6 kg
Novice	11 kg
Intermediate	20 kg
Advanced	30 kg
Elite	42 kg

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.15x
Intermediate	0.25x
Advanced	0.40x
Elite	0.55x

How much should I be able to Lying Dumbbell Tricep Extension? (kg)

What is the average Lying Dumbbell Tricep Extension? The average Lying Dumbbell Tricep Extension weight for a male lifter is 20 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Lying Dumbbell Tricep Extension? Male 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
50	2	6	12	20	30
55	3	7	14	22	32
60	4	8	15	24	34
65	4	9	17	26	36
70	5	10	18	28	39
75	6	11	19	29	41
80	7	12	21	31	42
85	7	13	22	32	44
90	8	14	23	34	46
95	9	15	24	35	48
100	10	16	26	37	49
105	10	17	27	38	51
110	11	18	28	39	52
115	12	19	29	41	54
120	12	20	30	42	55
125	13	21	31	43	57
130	14	22	32	44	58
135	14	22	33	46	59
140	15	23	34	47	61

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	10	17	26	36
20	5	11	19	29	41
25	6	11	20	30	42
30	6	11	20	30	42
35	6	11	20	30	42
40	6	11	20	30	42
45	5	11	19	29	40
50	5	10	17	27	38
55	5	9	16	25	35
60	4	8	15	23	32
65	4	8	13	20	29
70	3	7	12	18	26
75	3	6	11	16	23
80	3	6	10	15	21
85	2	5	9	13	19
90	2	4	8	12	17

How many sets and reps of Lying Dumbbell Tricep Extension should I do?

These are the most popular Lying Dumbbell Tricep Extension workouts done by male lifters:

3x1019%

3x1214%

3x811%

2x106%

4x105%

4x124%

3x154%

2x123%

4x83%

2x83%

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	864
2	3	12	14%	632
3	3	8	11%	499
4	2	10	6%	284
5	4	10	5%	243
6	4	12	4%	203
7	3	15	4%	161
8	2	12	3%	157
9	4	8	3%	143
10	2	8	3%	130

Female

Female Lying Dumbbell Tricep Extension Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	3 kg
Novice	7 kg
Intermediate	12 kg
Advanced	19 kg
Elite	27 kg

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.20x
Advanced	0.30x
Elite	0.40x

How much should I be able to Lying Dumbbell Tricep Extension? (kg)

What is the average Lying Dumbbell Tricep Extension? The average Lying Dumbbell Tricep Extension weight for a female lifter is 12 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Lying Dumbbell Tricep Extension? Female beginners should aim to lift 3 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	1	4	8	14	21
45	2	5	9	15	22
50	2	5	10	16	24
55	3	6	11	17	25
60	3	6	12	18	26
65	3	7	12	19	27
70	4	8	13	20	28
75	4	8	14	21	29
80	4	8	14	21	30
85	5	9	15	22	30
90	5	9	15	23	31
95	5	10	16	23	32
100	6	10	16	24	33
105	6	11	17	25	33
110	6	11	17	25	34
115	6	11	18	26	35
120	7	12	18	26	35

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	10	16	23
20	3	7	12	19	26
25	3	7	12	19	27
30	3	7	12	19	27
35	3	7	12	19	27
40	3	7	12	19	27
45	3	6	12	18	26
50	3	6	11	17	24
55	3	6	10	16	22
60	2	5	9	14	20
65	2	5	8	13	18
70	2	4	7	12	16
75	2	4	7	10	15
80	2	3	6	9	13
85	1	3	5	8	12
90	1	3	5	7	11

How many sets and reps of Lying Dumbbell Tricep Extension should I do?

These are the most popular Lying Dumbbell Tricep Extension workouts done by female lifters:

3x1023%

3x1216%

3x89%

4x106%

4x126%

3x155%

2x303%

2x103%

2x253%

4x82%

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	203
2	3	12	16%	143
3	3	8	9%	75
4	4	10	6%	54
5	4	12	6%	49
6	3	15	5%	42
7	2	30	3%	29
8	2	10	3%	28
9	2	25	3%	22
10	4	8	2%	20

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 Lying Dumbbell Tricep Extension strength standards

Strength Level analysed 22,656 qualifying results from 166,177 community lifts to produce our Lying Dumbbell Tricep Extension strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	166,177
Qualifying results	22,656
Male results	20,373
Female results	2,283
Data start	10 December 2017
Data cutoff	5 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
50	2	6	12	20	30
55	3	7	14	22	32
60	4	8	15	24	34
65	4	9	17	26	36
70	5	10	18	28	39
75	6	11	19	29	41
80	7	12	21	31	42
85	7	13	22	32	44
90	8	14	23	34	46
95	9	15	24	35	48
100	10	16	26	37	49
105	10	17	27	38	51
110	11	18	28	39	52
115	12	19	29	41	54
120	12	20	30	42	55
125	13	21	31	43	57
130	14	22	32	44	58
135	14	22	33	46	59
140	15	23	34	47	61

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	10	17	26	36
20	5	11	19	29	41
25	6	11	20	30	42
30	6	11	20	30	42
35	6	11	20	30	42
40	6	11	20	30	42
45	5	11	19	29	40
50	5	10	17	27	38
55	5	9	16	25	35
60	4	8	15	23	32
65	4	8	13	20	29
70	3	7	12	18	26
75	3	6	11	16	23
80	3	6	10	15	21
85	2	5	9	13	19
90	2	4	8	12	17

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	864
2	3	12	14%	632
3	3	8	11%	499
4	2	10	6%	284
5	4	10	5%	243
6	4	12	4%	203
7	3	15	4%	161
8	2	12	3%	157
9	4	8	3%	143
10	2	8	3%	130

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	4	8	14	21
45	2	5	9	15	22
50	2	5	10	16	24
55	3	6	11	17	25
60	3	6	12	18	26
65	3	7	12	19	27
70	4	8	13	20	28
75	4	8	14	21	29
80	4	8	14	21	30
85	5	9	15	22	30
90	5	9	15	23	31
95	5	10	16	23	32
100	6	10	16	24	33
105	6	11	17	25	33
110	6	11	17	25	34
115	6	11	18	26	35
120	7	12	18	26	35

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	10	16	23
20	3	7	12	19	26
25	3	7	12	19	27
30	3	7	12	19	27
35	3	7	12	19	27
40	3	7	12	19	27
45	3	6	12	18	26
50	3	6	11	17	24
55	3	6	10	16	22
60	2	5	9	14	20
65	2	5	8	13	18
70	2	4	7	12	16
75	2	4	7	10	15
80	2	3	6	9	13
85	1	3	5	8	12
90	1	3	5	7	11

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	203
2	3	12	16%	143
3	3	8	9%	75
4	4	10	6%	54
5	4	12	6%	49
6	3	15	5%	42
7	2	30	3%	29
8	2	10	3%	28
9	2	25	3%	22
10	4	8	2%	20

BW	Beg.	Nov.	Int.	Adv.	Elite
50	2	6	12	20	30
55	3	7	14	22	32
60	4	8	15	24	34
65	4	9	17	26	36
70	5	10	18	28	39
75	6	11	19	29	41
80	7	12	21	31	42
85	7	13	22	32	44
90	8	14	23	34	46
95	9	15	24	35	48
100	10	16	26	37	49
105	10	17	27	38	51
110	11	18	28	39	52
115	12	19	29	41	54
120	12	20	30	42	55
125	13	21	31	43	57
130	14	22	32	44	58
135	14	22	33	46	59
140	15	23	34	47	61

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	10	17	26	36
20	5	11	19	29	41
25	6	11	20	30	42
30	6	11	20	30	42
35	6	11	20	30	42
40	6	11	20	30	42
45	5	11	19	29	40
50	5	10	17	27	38
55	5	9	16	25	35
60	4	8	15	23	32
65	4	8	13	20	29
70	3	7	12	18	26
75	3	6	11	16	23
80	3	6	10	15	21
85	2	5	9	13	19
90	2	4	8	12	17

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	864
2	3	12	14%	632
3	3	8	11%	499
4	2	10	6%	284
5	4	10	5%	243
6	4	12	4%	203
7	3	15	4%	161
8	2	12	3%	157
9	4	8	3%	143
10	2	8	3%	130

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	4	8	14	21
45	2	5	9	15	22
50	2	5	10	16	24
55	3	6	11	17	25
60	3	6	12	18	26
65	3	7	12	19	27
70	4	8	13	20	28
75	4	8	14	21	29
80	4	8	14	21	30
85	5	9	15	22	30
90	5	9	15	23	31
95	5	10	16	23	32
100	6	10	16	24	33
105	6	11	17	25	33
110	6	11	17	25	34
115	6	11	18	26	35
120	7	12	18	26	35

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	10	16	23
20	3	7	12	19	26
25	3	7	12	19	27
30	3	7	12	19	27
35	3	7	12	19	27
40	3	7	12	19	27
45	3	6	12	18	26
50	3	6	11	17	24
55	3	6	10	16	22
60	2	5	9	14	20
65	2	5	8	13	18
70	2	4	7	12	16
75	2	4	7	10	15
80	2	3	6	9	13
85	1	3	5	8	12
90	1	3	5	7	11

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	203
2	3	12	16%	143
3	3	8	9%	75
4	4	10	6%	54
5	4	12	6%	49
6	3	15	5%	42
7	2	30	3%	29
8	2	10	3%	28
9	2	25	3%	22
10	4	8	2%	20

Lying Dumbbell Tricep Extension Standards (kg)

Male

Male Lying Dumbbell Tricep Extension Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Lying Dumbbell Tricep Extension? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Lying Dumbbell Tricep Extension should I do?

Female

Female Lying Dumbbell Tricep Extension Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Lying Dumbbell Tricep Extension? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Lying Dumbbell Tricep Extension should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Lying Dumbbell Tricep Extension strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	2	6	12	20	30
55	3	7	14	22	32
60	4	8	15	24	34
65	4	9	17	26	36
70	5	10	18	28	39
75	6	11	19	29	41
80	7	12	21	31	42
85	7	13	22	32	44
90	8	14	23	34	46
95	9	15	24	35	48
100	10	16	26	37	49
105	10	17	27	38	51
110	11	18	28	39	52
115	12	19	29	41	54
120	12	20	30	42	55
125	13	21	31	43	57
130	14	22	32	44	58
135	14	22	33	46	59
140	15	23	34	47	61

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	10	17	26	36
20	5	11	19	29	41
25	6	11	20	30	42
30	6	11	20	30	42
35	6	11	20	30	42
40	6	11	20	30	42
45	5	11	19	29	40
50	5	10	17	27	38
55	5	9	16	25	35
60	4	8	15	23	32
65	4	8	13	20	29
70	3	7	12	18	26
75	3	6	11	16	23
80	3	6	10	15	21
85	2	5	9	13	19
90	2	4	8	12	17

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	864
2	3	12	14%	632
3	3	8	11%	499
4	2	10	6%	284
5	4	10	5%	243
6	4	12	4%	203
7	3	15	4%	161
8	2	12	3%	157
9	4	8	3%	143
10	2	8	3%	130

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	4	8	14	21
45	2	5	9	15	22
50	2	5	10	16	24
55	3	6	11	17	25
60	3	6	12	18	26
65	3	7	12	19	27
70	4	8	13	20	28
75	4	8	14	21	29
80	4	8	14	21	30
85	5	9	15	22	30
90	5	9	15	23	31
95	5	10	16	23	32
100	6	10	16	24	33
105	6	11	17	25	33
110	6	11	17	25	34
115	6	11	18	26	35
120	7	12	18	26	35

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	10	16	23
20	3	7	12	19	26
25	3	7	12	19	27
30	3	7	12	19	27
35	3	7	12	19	27
40	3	7	12	19	27
45	3	6	12	18	26
50	3	6	11	17	24
55	3	6	10	16	22
60	2	5	9	14	20
65	2	5	8	13	18
70	2	4	7	12	16
75	2	4	7	10	15
80	2	3	6	9	13
85	1	3	5	8	12
90	1	3	5	7	11

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	203
2	3	12	16%	143
3	3	8	9%	75
4	4	10	6%	54
5	4	12	6%	49
6	3	15	5%	42
7	2	30	3%	29
8	2	10	3%	28
9	2	25	3%	22
10	4	8	2%	20