Seated Dumbbell Shoulder Press Standards

Measured in kg

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

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Seated Dumbbell Shoulder Press standards are based on 367,078 lifts by Strength Level users

How To

Male
Female

Male

Male Seated Dumbbell Shoulder Press Standards (kg)

Weight

Strength Level	Weight
Beginner	13 kg
Novice	21 kg
Intermediate	31 kg
Advanced	44 kg
Elite	59 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.25x
Intermediate	0.40x
Advanced	0.55x
Elite	0.75x

How much should I be able to Seated Dumbbell Shoulder Press? (kg)

What is the average Seated Dumbbell Shoulder Press? The average Seated Dumbbell Shoulder Press weight for a male lifter is 31 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Seated Dumbbell Shoulder Press? Male beginners should aim to lift 13 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	6	11	18	27	38
55	7	13	21	30	41
60	9	15	23	33	45
65	10	17	26	36	48
70	12	19	28	39	51
75	13	21	30	42	54
80	15	22	32	44	57
85	16	24	35	47	60
90	17	26	37	49	63
95	19	28	39	52	66
100	20	29	41	54	68
105	22	31	43	56	71
110	23	33	45	58	73
115	24	34	46	60	76
120	26	36	48	62	78
125	27	37	50	64	80
130	28	39	52	66	82
135	29	40	53	68	84
140	31	42	55	70	86

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	18	27	38	50
20	12	20	31	43	57
25	13	21	31	44	59
30	13	21	31	44	59
35	13	21	31	44	59
40	13	21	31	44	59
45	12	20	30	42	56
50	11	18	28	39	52
55	10	17	26	37	48
60	9	16	24	33	44
65	8	14	21	30	40
70	8	13	19	27	36
75	7	11	17	24	32
80	6	10	15	22	29
85	5	9	14	19	26
90	5	8	12	17	23

How many sets and reps of Seated Dumbbell Shoulder Press should I do?

These are the most popular Seated Dumbbell Shoulder Press workouts done by male lifters:

3x10 19%

3x12 11%

3x8 11%

4x10 7%

4x12 5%

4x8 5%

2x10 4%

3x15 3%

3x6 3%

2x12 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	433
2	3	12	11%	255
3	3	8	11%	248
4	4	10	7%	161
5	4	12	5%	111
6	4	8	5%	110
7	2	10	4%	98
8	3	15	3%	77
9	3	6	3%	66
9	2	12	3%	66

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Female

Female Seated Dumbbell Shoulder Press Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	6 kg
Novice	10 kg
Intermediate	16 kg
Advanced	24 kg
Elite	32 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.15x
Intermediate	0.25x
Advanced	0.35x
Elite	0.50x

How much should I be able to Seated Dumbbell Shoulder Press? (kg)

What is the average Seated Dumbbell Shoulder Press? The average Seated Dumbbell Shoulder Press weight for a female lifter is 16 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Seated Dumbbell Shoulder Press? Female 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
40	3	6	11	16	23
45	4	7	12	18	25
50	4	8	13	19	26
55	5	9	14	21	28
60	6	10	15	22	29
65	6	11	16	23	31
70	7	11	17	24	32
75	7	12	18	25	33
80	8	13	19	26	35
85	9	13	20	27	36
90	9	14	21	28	37
95	10	15	21	29	38
100	10	15	22	30	39
105	11	16	23	31	40
110	11	17	24	32	41
115	12	17	24	33	42
120	12	18	25	33	43

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	9	14	20	27
20	6	10	16	23	31
25	6	10	16	24	32
30	6	10	16	24	32
35	6	10	16	24	32
40	6	10	16	24	32
45	5	10	15	22	30
50	5	9	14	21	29
55	5	8	13	20	26
60	4	8	12	18	24
65	4	7	11	16	22
70	4	6	10	14	20
75	3	6	9	13	18
80	3	5	8	12	16
85	3	4	7	10	14
90	2	4	6	9	13

How many sets and reps of Seated Dumbbell Shoulder Press should I do?

These are the most popular Seated Dumbbell Shoulder Press workouts done by female lifters:

3x10 23%

4x10 13%

3x12 11%

3x8 11%

4x8 5%

3x15 5%

4x12 5%

3x6 3%

2x12 3%

2x10 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	77
2	4	10	13%	44
3	3	12	11%	37
4	3	8	11%	36
5	4	8	5%	17
6	3	15	5%	15
6	4	12	5%	15
8	3	6	3%	10
9	2	12	3%	9
10	2	10	2%	8

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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.

Other Languages

Seated Dumbbell Shoulder Press (EN)
Schulterdrücken sitzend mit Kurzhantel (DE)
Press de hombro con mancuernas sentado (ES)
Wyciskanie hantli nad głowę siedząc (PL)
Lento Avanti con Manubri da Seduti (IT)
Prensa de ombros sentado com halteres (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	6	11	18	27	38
55	7	13	21	30	41
60	9	15	23	33	45
65	10	17	26	36	48
70	12	19	28	39	51
75	13	21	30	42	54
80	15	22	32	44	57
85	16	24	35	47	60
90	17	26	37	49	63
95	19	28	39	52	66
100	20	29	41	54	68
105	22	31	43	56	71
110	23	33	45	58	73
115	24	34	46	60	76
120	26	36	48	62	78
125	27	37	50	64	80
130	28	39	52	66	82
135	29	40	53	68	84
140	31	42	55	70	86

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	18	27	38	50
20	12	20	31	43	57
25	13	21	31	44	59
30	13	21	31	44	59
35	13	21	31	44	59
40	13	21	31	44	59
45	12	20	30	42	56
50	11	18	28	39	52
55	10	17	26	37	48
60	9	16	24	33	44
65	8	14	21	30	40
70	8	13	19	27	36
75	7	11	17	24	32
80	6	10	15	22	29
85	5	9	14	19	26
90	5	8	12	17	23

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	433
2	3	12	11%	255
3	3	8	11%	248
4	4	10	7%	161
5	4	12	5%	111
6	4	8	5%	110
7	2	10	4%	98
8	3	15	3%	77
9	3	6	3%	66
9	2	12	3%	66

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	6	11	16	23
45	4	7	12	18	25
50	4	8	13	19	26
55	5	9	14	21	28
60	6	10	15	22	29
65	6	11	16	23	31
70	7	11	17	24	32
75	7	12	18	25	33
80	8	13	19	26	35
85	9	13	20	27	36
90	9	14	21	28	37
95	10	15	21	29	38
100	10	15	22	30	39
105	11	16	23	31	40
110	11	17	24	32	41
115	12	17	24	33	42
120	12	18	25	33	43

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	9	14	20	27
20	6	10	16	23	31
25	6	10	16	24	32
30	6	10	16	24	32
35	6	10	16	24	32
40	6	10	16	24	32
45	5	10	15	22	30
50	5	9	14	21	29
55	5	8	13	20	26
60	4	8	12	18	24
65	4	7	11	16	22
70	4	6	10	14	20
75	3	6	9	13	18
80	3	5	8	12	16
85	3	4	7	10	14
90	2	4	6	9	13

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	77
2	4	10	13%	44
3	3	12	11%	37
4	3	8	11%	36
5	4	8	5%	17
6	3	15	5%	15
6	4	12	5%	15
8	3	6	3%	10
9	2	12	3%	9
10	2	10	2%	8

BW	Beg.	Nov.	Int.	Adv.	Elite
50	6	11	18	27	38
55	7	13	21	30	41
60	9	15	23	33	45
65	10	17	26	36	48
70	12	19	28	39	51
75	13	21	30	42	54
80	15	22	32	44	57
85	16	24	35	47	60
90	17	26	37	49	63
95	19	28	39	52	66
100	20	29	41	54	68
105	22	31	43	56	71
110	23	33	45	58	73
115	24	34	46	60	76
120	26	36	48	62	78
125	27	37	50	64	80
130	28	39	52	66	82
135	29	40	53	68	84
140	31	42	55	70	86

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	18	27	38	50
20	12	20	31	43	57
25	13	21	31	44	59
30	13	21	31	44	59
35	13	21	31	44	59
40	13	21	31	44	59
45	12	20	30	42	56
50	11	18	28	39	52
55	10	17	26	37	48
60	9	16	24	33	44
65	8	14	21	30	40
70	8	13	19	27	36
75	7	11	17	24	32
80	6	10	15	22	29
85	5	9	14	19	26
90	5	8	12	17	23

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	433
2	3	12	11%	255
3	3	8	11%	248
4	4	10	7%	161
5	4	12	5%	111
6	4	8	5%	110
7	2	10	4%	98
8	3	15	3%	77
9	3	6	3%	66
9	2	12	3%	66

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	6	11	16	23
45	4	7	12	18	25
50	4	8	13	19	26
55	5	9	14	21	28
60	6	10	15	22	29
65	6	11	16	23	31
70	7	11	17	24	32
75	7	12	18	25	33
80	8	13	19	26	35
85	9	13	20	27	36
90	9	14	21	28	37
95	10	15	21	29	38
100	10	15	22	30	39
105	11	16	23	31	40
110	11	17	24	32	41
115	12	17	24	33	42
120	12	18	25	33	43

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	9	14	20	27
20	6	10	16	23	31
25	6	10	16	24	32
30	6	10	16	24	32
35	6	10	16	24	32
40	6	10	16	24	32
45	5	10	15	22	30
50	5	9	14	21	29
55	5	8	13	20	26
60	4	8	12	18	24
65	4	7	11	16	22
70	4	6	10	14	20
75	3	6	9	13	18
80	3	5	8	12	16
85	3	4	7	10	14
90	2	4	6	9	13

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	77
2	4	10	13%	44
3	3	12	11%	37
4	3	8	11%	36
5	4	8	5%	17
6	3	15	5%	15
6	4	12	5%	15
8	3	6	3%	10
9	2	12	3%	9
10	2	10	2%	8

BW	Beg.	Nov.	Int.	Adv.	Elite
50	6	11	18	27	38
55	7	13	21	30	41
60	9	15	23	33	45
65	10	17	26	36	48
70	12	19	28	39	51
75	13	21	30	42	54
80	15	22	32	44	57
85	16	24	35	47	60
90	17	26	37	49	63
95	19	28	39	52	66
100	20	29	41	54	68
105	22	31	43	56	71
110	23	33	45	58	73
115	24	34	46	60	76
120	26	36	48	62	78
125	27	37	50	64	80
130	28	39	52	66	82
135	29	40	53	68	84
140	31	42	55	70	86

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	18	27	38	50
20	12	20	31	43	57
25	13	21	31	44	59
30	13	21	31	44	59
35	13	21	31	44	59
40	13	21	31	44	59
45	12	20	30	42	56
50	11	18	28	39	52
55	10	17	26	37	48
60	9	16	24	33	44
65	8	14	21	30	40
70	8	13	19	27	36
75	7	11	17	24	32
80	6	10	15	22	29
85	5	9	14	19	26
90	5	8	12	17	23

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	433
2	3	12	11%	255
3	3	8	11%	248
4	4	10	7%	161
5	4	12	5%	111
6	4	8	5%	110
7	2	10	4%	98
8	3	15	3%	77
9	3	6	3%	66
9	2	12	3%	66

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	6	11	16	23
45	4	7	12	18	25
50	4	8	13	19	26
55	5	9	14	21	28
60	6	10	15	22	29
65	6	11	16	23	31
70	7	11	17	24	32
75	7	12	18	25	33
80	8	13	19	26	35
85	9	13	20	27	36
90	9	14	21	28	37
95	10	15	21	29	38
100	10	15	22	30	39
105	11	16	23	31	40
110	11	17	24	32	41
115	12	17	24	33	42
120	12	18	25	33	43

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	9	14	20	27
20	6	10	16	23	31
25	6	10	16	24	32
30	6	10	16	24	32
35	6	10	16	24	32
40	6	10	16	24	32
45	5	10	15	22	30
50	5	9	14	21	29
55	5	8	13	20	26
60	4	8	12	18	24
65	4	7	11	16	22
70	4	6	10	14	20
75	3	6	9	13	18
80	3	5	8	12	16
85	3	4	7	10	14
90	2	4	6	9	13

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	77
2	4	10	13%	44
3	3	12	11%	37
4	3	8	11%	36
5	4	8	5%	17
6	3	15	5%	15
6	4	12	5%	15
8	3	6	3%	10
9	2	12	3%	9
10	2	10	2%	8