Dumbbell Strength Standards: 11 Most Common Exercises

Dumbbell Strength Standards

Strength training with dumbbells is a well-liked method that can help people become physically fit, gain muscular mass, and strengthen.

Many lifters utilize strength standards as a lift benchmark to monitor progress and set targets. These requirements are frequently divided into strength standards, including beginner, intermediate, and advanced. Lifters can evaluate their present strength level and work to advance by comparing their lifts to these benchmarks.

Let’s look at a few common dumbbell exercises and their strength requirements for lifters of different skill levels, both male and female.

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Quick Summary

  • Lifters frequently use strength standards as a lift benchmark to track development and establish goals.
  • These criteria are typically broken down into beginner, moderate, and advanced skill levels.
  • The typical man can bench 135 pounds.

Dumbbell Bench Press Standards

Let’s start with the dumbbell bench press strength standards first.

A variation of the bench press known as the dumbbell bench press employs dumbbells rather than a barbell. This exercise tests the performer’s ability to drop both dumbbells to their chest before extending their arms to press them back up. It requires the use of two dumbbells and a bench. With this bench press variation, the dumbbells can slightly exceed the chest, giving the exercise a wider range of motion.

The dumbbell press’s pectorals, triceps, and deltoids, which primarily target the chest muscles, will be engaged. More core activation is required for the average dumbbell bench press since it calls for more stability and balance.

Push-ups and dips are good body-weight movements for beginners who wish to build strength and stability before progressing to the barbell bench press.

The average dumbbell press for men is typically 41 kg (1RM), which is moderately strong for regular bench press strength standards. For male starters, a starting weight of 16 kilograms is advised (1RM) dumbbell chest press standards. Therefore, a female lifter’s average weight is 21 kg (1RM). For female starters, a starting weight of 6 kg is advised (1RM).

The recommended weights for the dumbbell bench press for male novices, intermediate, and experienced lifters are 16 kg, 41 kg, and 56 kg. Female weightlifters should utilize 6 kg, 21 kg, and 32 kg, respectively, according to their experience level.

Dumbbell Shoulder Press Standards

One of the workouts that anyone can perform, regardless of fitness level, is the dumbbell overhead press. The dumbbell overhead press, often known as the shoulder press, works the triceps, shoulders, glutes, traps, and lower back. The dumbbell overhead press is a crucial upper-body exercise promoting shoulder stability and strength. A handstand push-up is a body-weight exercise that can replace the shoulder press.

The male lifter’s one-rep max average weight of 32 kg for the dumbbell overhead press is a remarkable lift. Male beginners are advised to start at a weight of 13 kg (1RM), which is still impressive for dumbbell shoulder press strength standards. The dumbbell shoulder press weight for female weightlifters is 16 kg for one rep max. 

6 kg (1RM) is the suggested beginning weight for female beginners, which is also very good compared to the overall population.

Male beginner, intermediate, and experienced lifters should aim to lift 13 kg, 32 kg, and 45 kg for the dumbbell overhead press. Female lifters should strive to lift 6 kg, 16 kg, and 23 kg at the beginner, intermediate, and advanced levels.

Dumbbell Curl Standards

The biceps curl is a well-known weight-training exercise that targets the upper arm muscles and, to a lesser extent, the lower arm muscles. This movement is excellent for building strength and definition.

Men should use 23 kg for one rep of the average dumbbell curl weight. Male beginners should be able to lift 6 kilograms as their one rep max. At the beginner level, men should be able to lift 6 kilograms; at the intermediate level, 23 kg; and at the advanced level, 36 kg.  

Female weightlifters frequently employ a 14 kg dumbbell curl (1RM). Compared to the general strength standards, the suggested starting weight for female beginners is impressively low—3 kg (1RM). For novices, women should be able to lift 3 kg, intermediate lifters 14 kg, and experienced lifters 21 kg.

Dumbbell Row Standards

A Dumbbell row is a variation of a barbell row. Lift dumbbells with a neutral grip while keeping your back straight to perform dumbbell rows (palms facing each other). The row is similar to a reverse bench press in that the upper body pulls the weight instead of pushing it.

A male lifter’s average weight for a dumbbell row is 43 kg, so you are an intermediate-level lifter (1RM). Male beginners are advised to start at a weight of 16 kilograms (1RM), which is still impressive compared to the general population strength standards. At the beginning level, male lifters should be able to lift 16 kg; at the medium level, 43 kg; and at the advanced level, 62 kg and even more weight. 

Your average dumbbell row weight for female lifters is 21 kg (1RM). Compared to the general population, the suggested starting weight for female beginners is still outstanding at 8 kilograms (1RM). For beginners, female lifters should be able to lift 8 kg, intermediate lifters 21 kg, and experienced lifters 31 kg.

Dumbbell Squat Standards

A compound workout known as a dumbbell squat involves lowering yourself from standing to squatting with a pair of dumbbells at your sides. A squat is one of the best body-weight exercises out there.  

The average weight for a one-rep maximum dumbbell squat for male lifters is 34 kg, which indicates that your strength standard is intermediate. Male beginners are advised to start at 10 kg (1RM). For novices, men should be able to lift 10 kg, intermediate lifters 34 kilograms, and advanced lifters 52 kg.

During dumbbell squats, female lifters frequently employ a weight of 21 kg (1RM). Compared to the general population, the suggested beginning weight for female beginners is outstanding at 6 kilograms (1RM). For beginners, female lifters should be able to lift 6 kg, intermediate lifters 21 kg, and experienced lifters 33 kg.

Dumbbell Deadlift Standards

One deadlift variation was included in our list of the finest leg workouts for muscle mass development because of how well the deadlift works your quadriceps and glutes and creates muscle. An alternative to this exercise is a one-legged body-weight deadlift.

Yet, those aren’t the only advantages. Deadlifts are exercises that simulate leaning over and picking something up. As a result, the move targets your posterior chain muscles. The deadlift is arguably the most functional exercise there is.

You meet the intermediate strength standards because a man’s usual dumbbell deadlift is 44 kg (1RM). Male beginners are advised to start at 13 kg (1RM). Men weightlifters should be proficient at lifting 13 kg, 44 kg, and 66 kg.

Your average dumbbell deadlift weight is 25 kg (1RM) for female lifters alone, reflecting your intermediate strength standards. Compared to the general population, the suggested beginning weight for female beginners is outstanding at 7 kg (1RM). Beginner weights for female lifters should be 7 kg, 25 kg, and 39 kg.

Dumbbell Shrug Standards

Dumbbell shoulder shrugs, sometimes called dumbbell shrugs, are individual exercises for the upper trapezius muscles. The dumbbell shrug largely works your upper trapezius muscles. 

With an average weight of 46 kg, male weightlifters can accomplish a fantastic dumbbell shrug (1RM). Male beginners are advised to start at 14 kg (1RM).

The average weight of the dumbbell shrug performed by female weightlifters is 27 kg (1RM).

The recommended starting weight for female learners is 6 kg (1RM) compared to the general population’s strength standards. Men weightlifters should be proficient in lifting 14 kg, 46 kg, and 69 kg. For female beginners, lifting weights of 6, 27, and 43 kilograms is advised.

Dumbbell Fly Standards

Dumbbell fly is a terrific exercise for the shoulders, chest, and triceps. Flies offer the distinct advantage of focusing on your chest muscles’ capacity to move toward the body’s center, a motion known as abduction. You may utilize a few exercises to target the shoulders and the pectoral muscles.

24 kg is male lifters’ average dumbbell fly weight (1RM). After this remarkable lift, your strength standards are now intermediate. Male beginners should be able to lift 6 kg as their one rep max.

The typical dumbbell fly weight for female lifters is 12 kg (1RM). The 1RM lift for female beginners should be 3 kg, which is still excellent compared to the general population.

For beginners, average lifters, and specialists, male lifters should be able to lift 6 kg, 24 kg, and 37 kg at the beginner, intermediate, and expert levels. Also, women should be able to lift 3, 12, and 19 kg, accordingly.

Incline Dumbbell Bench Press Standards

Incline dumbbell press strength standards are a bit different. The incline dumbbell press is an upper body exercise that works the pectoral muscles in your chest, triceps on the back of your arms, and anterior deltoid muscles. Compared to a flat bench press, this variation’s adjustable bench’s tilt puts more weight on your upper chest muscles.

The standard incline dumbbell bench press for male lifters is 39 kg. For male starters, a starting weight of 19 kilograms is advised (1RM).

The typical incline dumbbell bench press for female lifters is 20 kg (1RM). Compared to the general strength standards and incline dumbbell press standards, the suggested starting weight for female beginners is still outstanding at 7 kg (1RM).

A man should be able to lift 19 kg when starting, 39 kg when they’re an average lifter, and 53 kilograms when they are experienced. For a beginner, average lifter, and advanced lifter weight categories, a woman should be able to lift 7 kg, 20 kg, and 30 kg.

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Dumbbell Lateral Raise Standards

A lateral raise is a shoulder strengthening exercise that involves externally rotating while lifting two weights away from your body. Lateral raise is one of the best exercises for the deltoid muscle group in your shoulders.

When performed correctly, lateral rises expand your range of motion and promote hypertrophy, the process of building muscle mass.

A male lifter typically uses a dumbbell lateral raise with a weight of 15 kg (1RM). For male beginners, the 1RM lift should be 4 kg, which is still quite good compared to the general population.

The typical weight for a dumbbell lateral raise for a female lifter is 9 kg (1RM). Female beginners should be able to lift 3 kg as their 1RM.

Guys just starting in weightlifting should be capable of lifting 4 kg, 15 intermediate kg, and 25 advanced kg. In addition, beginning lifters for women should be capable of lifting 3 kg, 9 kg, and 14 kg.

Dumbbell Floor Press Standards

The dumbbell floor press is a form of floor press that is great for building muscle in the triceps and chest muscles. Due to its restricted range of motion, the chest is somewhat excluded from the press equation.

36 kg is typically the weight for a dumbbell floor press for a guy lifter (1RM). Compared to the general population, the suggested starting weight for male beginners is 14 kg (1RM), which is still excellent.

At each stage of a dumbbell floor press, how much weight should a man use? The recommended weights for male lifters are 14 kg for beginners, 36 kg for intermediate lifters, and 52 kg for expert lifters. In addition, ladies should be able to lift beginner weights of 6 kg, average weights of 20 kg, and advanced weights of 30 kg.

Decline Dumbbell Bench Press Stand

The pectoralis major, anterior deltoids, and triceps are just a few muscular groups engaged during the decline dumbbell bench press, a compound exercise. By addressing muscular imbalances, mobility, core strengthening, and stability are also improved.

Whatever muscle groups you use will depend on how you position your weight. In contrast to a wider position and descent, which would emphasize your chest more, a tighter position and descent with your elbows closer to the bench will work your triceps.

A reasonable starting weight for male beginners is 13 kg (1RM). Like male lifters, females also place themselves at the intermediate strength level with an average weight of 22 kilograms (1RM), an extremely impressive lift. Aiming to lift 2 kg (1RM) is a commendable feat for female beginners compared to the general population.

Male beginners should aim to lift 13 kg, intermediate lifters 38 kilograms, and advanced lifters 55 kg as they gain strength and advance. In the same way, female expert lifters should strive to lift 31 kg, intermediate lifters 22 kg, and female beginners 2 kilograms.

Chest Supported Dumbbell Row Standards

The chest-supported dumbbell row is a variation of the dumbbell bent-over row used to strengthen and tone the back. Rowing is a fundamental compound exercise crucial for balanced strength and muscle growth.  

Male weightlifters typically lift 37 kg (1RM) for a chest-supported dumbbell row, which places them at the intermediate level of strength and is a spectacular lift. Male newcomers should aim to lift 9 kg (1RM). The average weight female lifters lift for a chest-supported dumbbell row is 21 kg (1RM). Beginner female lifters should strive for a 1RM of 7 kg, which is still exceptional compared to the general populace.

According to individual weightlifting goals, male beginners should strive to lift 9 kg, intermediate 37 kg, and experienced lifters 49 kg in a chest-supported dumbbell row. The recommended weights for this exercise for female beginners are 7 kg, 21 kg, and 31 kg, correspondingly.

Lying Dumbbell Tricep Extension Standards

A weightlifting exercise that targets the tricep muscles in the upper arms is the lying dumbbell tricep extension. It is done by holding a pair of dumbbells with arms stretched upward while reclining on a bench or the floor.

With a lying dumbbell tricep extension, male lifters typically lift 20 kg (1RM), which places them at the middle level of strength and is a highly spectacular lift. Male novices should strive for a 1RM lift of 5 kg.

The average weight female lifters lift in a lying dumbbell tricep extension is also 13 kg (1RM), which puts them at the middle level of strength and is an impressive lift. The 1RM lift for female beginners should be 2 kg.

With a lying dumbbell tricep extension, male beginners should aim to lift 5 kg, intermediate lifters 20 kg, and expert lifters 33 kg. In the same way, advanced female lifters should strive for 22 kg, intermediate lifters should aim for 13, and female beginners should shoot for 2 kg.

Dumbbell Romanian Deadlift Standards

The Romanian dumbbell deadlift is an excellent workout for the glutes, hamstrings, and lower back. It involves pulling up two dumbbells off the floor while maintaining a straight back, then lowering them again. If the weights deter you, you can begin with your body weight.

Male lifters average 41 kg (1RM) for this exercise. Comparable to this, female lifters typically lift 26 kg (1RM) in a Romanian dumbbell deadlift.

With this exercise, a decent starting weight for men is 12 kg (1RM), whereas a good starting weight for women is 9 kg (1RM). These weights can be used as a starting point to proceed toward larger weights because they are still noteworthy when compared to the general population.

Male novices should aim to lift 12 kg with a Romanian dumbbell deadlift, followed by intermediate lifters at 41 kg and experts at 61 kg. For this workout, inexperienced females should use weights of 9, 26, and 38 kg, respectively.

Dumbbell Tricep Extension Standards

Dumbbell tricep extensions are an isolation exercise that isolates each tricep while lifting the weight over the head, which needs stability in the core. Like other vertical pushing exercises where the elbows are raised above the head, this exercise offers a good cross-over effect.

The typical weight for a dumbbell tricep extension for men lifters is 23 kg (1RM). A great starting weight for male beginners is 5 kg (1RM), which is still exceptional compared to the average populace.

Comparable to male lifters, female lifters often lift 13 kg (1RM) for a dumbbell tricep extension. Beginner female lifters should aim for 3 kg (1RM), which is still an impressive feat compared to the general population.

With a dumbbell tricep extension, male beginners should strive to lift 5 kg, intermediate lifters 23 kg, and expert lifters 38 kg. The recommended weights for this exercise for female novices are 3 kg, 13 kg, and 20 kg, respectively.

Dumbbell Reverse Fly Standards

Exercises that target the upper back and rear deltoids include the dumbbell reverse fly. You perform a “reverse fly” motion by lifting the dumbbells to the side.

The typical weight male lifters lift during this exercise is 18 kg (1RM). Male beginners should be able to lift 2 kilograms as their one rep max, which is still a remarkable achievement compared to the general population. 

The average weight lifted by female lifters (1RM) is 10 kg. Female starters should aim for 2 kg (1RM). In the dumbbell reverse fly, male novices should aim for 2 kg, intermediate lifters for 18 kg, and expert lifters for 32 kilograms. Like men, female beginners should strive for 2 kg, intermediate lifters for 10 kg, and experienced lifters for 17 kg.

Incline Dumbbell Fly Standards

The incline dumbbell fly effectively isolates the upper pectorals, so you may train them out with light weights while exercising them through their full range of motion.

An efficient exercise that targets the chest muscles is the inclined dumbbell fly. Male lifters average 26 kg (1RM) during this exercise. Men lifters can average 26 kg (1RM), whereas beginners should aim for 7 kg (1RM). Women typically lift 14 kg (1RM), with beginners seeking 3 kg (1RM).

In incline dumbbell fly workouts, male beginners should aim to lift 7 kg, intermediate lifters 26 kg, and experienced lifters 40 kg. Similar to how men should seek to lift 3 kilograms, women should aim to lift 14 kg, and women should aim to lift 22 kg during this exercise.

Dumbbell Pullover Standards

The dumbbell pullover is a weightlifting exercise targeting the pectoral and lat muscles. To do it, lie on a flat bench, and raise your arms above your head while holding a dumbbell. A pull-up is an excellent body-weight alternative to a dumbbell pullover.

On average, men can lift 35 kg (1RM), which is an excellent intermediate lift; beginners can lift 12 kg (1RM). Women can lift 20 kg (1RM) on average; therefore, beginners should aim for 6 kg (1RM). 

Men should generally lift 12 kg for beginners, 35 kg for intermediate lifters, and 51 kg for expert lifters, while women should lift 6 kg, 20 kg, and 30 kg, respectively. 

FAQs

How Much Dumbbell Weight Can an Average Person Lift?

An average person can lift 40 lb of dumbbell weight. This is for males, while women average around 20 pounds curls.

How Much Can an Average Guy Bench?

An average guy can bench 135 pounds. How much progress you make will depend on your consistency, but you will be able to eventually bench 175–185 pounds for a max rep after a few months of practice.

Is 35 KG Dumbbell Press Impressive?

Yes, the 35 kg dumbbell press is impressive. This is a remarkable lift that places you in the advanced strength level.

How Much Should I Be Able to Lift Dumbbells?

You should be able to lift 10 kg of dumbbells. The objective is to choose a weight you can lift 12 to 15 times but no more.

Can a Man Lift 500 KG?

Yes, a man can lift 500kg. Powerlifter Jamal Browner deadlifts 500 kilograms (1,102 pounds) for the first time while training.

What Is the Average Dumbbell Bench Press? (KG)

The average weight for a dumbbell bench press for men is typically 41 kg for a one-rep max (1RM), which is considered moderately strong. For women, the average 1RM weight is 21 kg.

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How Can I Increase My Dumbbell Bench Press Strength?

You can increase your dumbbell bench press strength by prioritizing the bench press. The bench press is an effective workout for building upper body strength and muscular endurance. 

The bench press is just one exercise out of many that can improve general strength and fitness, so it’s vital to keep that in mind. Although it’s a great exercise, a training regimen should also emphasize lifting heavy weights. 

Compound exercises like squats and deadlifts help build relative strength; therefore, they should also be included in a strength-training program. You can also increase your bench press with body-weight exercises like pull-ups and ring dips.

Which of the above exercises is your favorite? Let me know.

Vanja Vukas

Vanja Vukas

Student at the Faculty of Sport and Physical Education and a hardcore functional training enthusiast. Heavily inspired by Michael Boyle, a strength & conditioning specialist, and by Adam Sinicki, the founder of Bioneer. Vanja believes that transitioning to a movement-based exercise program can drastically improve your fitness, balance out your muscles, and support your current lifestyle.

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