Dumbbell High Pull

Dumbbell High Pull shows average weight and strength standards as a reference for full body. Primary muscles: Trapezius, Deltoids.

Log Dumbbell High Pull

Average weight: Intermediate

Reference for an intermediate lifter.

Men 28 kg

Women 15 kg

Dumbbell High Pull: Average weight [1RM]

Level
Beginner	9 kg	5 kg
Novice	17 kg	9 kg
Intermediate	28 kg	15 kg
Advanced	42 kg	23 kg
Elite	57 kg	31 kg

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Dumbbell High Pull: Strength standards (kg)

By bodyweight
By age

Men by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	4	9	17	27	39
55	5	11	19	30	43
60	6	12	21	33	46
65	7	14	23	35	49
70	8	15	25	37	51
75	9	17	27	40	54
80	10	18	29	42	56
85	11	19	30	44	59
90	12	21	32	46	61
95	13	22	34	48	63
100	14	23	35	50	66
105	15	25	37	51	68
110	16	26	38	53	70
115	17	27	40	55	72
120	18	28	41	57	74
125	19	29	43	58	75
130	20	30	44	60	77
135	21	32	45	61	79
140	22	33	47	63	81

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	8	14	24	35	49
20	9	16	27	41	56
25	9	17	28	42	57
30	9	17	28	42	57
35	9	17	28	42	57
40	9	17	28	42	57
45	8	16	26	40	54
50	8	15	25	37	51
55	7	14	23	34	47
60	7	13	21	31	43
65	6	11	19	28	39
70	5	10	17	25	35
75	5	9	15	23	31
80	4	8	14	20	28
85	4	7	12	18	25
90	3	7	11	16	23

Women by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	3	6	11	17	24
45	3	7	12	18	25
50	4	7	13	19	27
55	4	8	14	20	28
60	5	9	14	21	29
65	5	9	15	22	30
70	6	10	16	23	32
75	6	11	17	24	33
80	6	11	17	25	34
85	7	12	18	26	35
90	7	12	19	27	35
95	8	13	19	27	36
100	8	13	20	28	37
105	8	14	21	29	38
110	9	14	21	29	39
115	9	15	22	30	39
120	9	15	22	31	40

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	8	13	19	26
20	5	9	15	22	30
25	5	9	15	23	31
30	5	9	15	23	31
35	5	9	15	23	31
40	5	9	15	23	31
45	5	9	14	21	29
50	4	8	13	20	28
55	4	8	12	19	26
60	4	7	11	17	23
65	3	6	10	15	21
70	3	6	9	14	19
75	3	5	8	12	17
80	2	4	7	11	15
85	2	4	7	10	14
90	2	4	6	9	12

Note: Dumbbell weights in the table are for one dumbbell.

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Review weight, reps, and progress in one place.

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How to read the table

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

More exercises

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Full body / Dumbbell

Behind-The-Back Deadlift

Full body

Clap Pull-Up

Full body / Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	4	9	17	27	39
55	5	11	19	30	43
60	6	12	21	33	46
65	7	14	23	35	49
70	8	15	25	37	51
75	9	17	27	40	54
80	10	18	29	42	56
85	11	19	30	44	59
90	12	21	32	46	61
95	13	22	34	48	63
100	14	23	35	50	66
105	15	25	37	51	68
110	16	26	38	53	70
115	17	27	40	55	72
120	18	28	41	57	74
125	19	29	43	58	75
130	20	30	44	60	77
135	21	32	45	61	79
140	22	33	47	63	81

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	8	14	24	35	49
20	9	16	27	41	56
25	9	17	28	42	57
30	9	17	28	42	57
35	9	17	28	42	57
40	9	17	28	42	57
45	8	16	26	40	54
50	8	15	25	37	51
55	7	14	23	34	47
60	7	13	21	31	43
65	6	11	19	28	39
70	5	10	17	25	35
75	5	9	15	23	31
80	4	8	14	20	28
85	4	7	12	18	25
90	3	7	11	16	23

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	3	6	11	17	24
45	3	7	12	18	25
50	4	7	13	19	27
55	4	8	14	20	28
60	5	9	14	21	29
65	5	9	15	22	30
70	6	10	16	23	32
75	6	11	17	24	33
80	6	11	17	25	34
85	7	12	18	26	35
90	7	12	19	27	35
95	8	13	19	27	36
100	8	13	20	28	37
105	8	14	21	29	38
110	9	14	21	29	39
115	9	15	22	30	39
120	9	15	22	31	40

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	8	13	19	26
20	5	9	15	22	30
25	5	9	15	23	31
30	5	9	15	23	31
35	5	9	15	23	31
40	5	9	15	23	31
45	5	9	14	21	29
50	4	8	13	20	28
55	4	8	12	19	26
60	4	7	11	17	23
65	3	6	10	15	21
70	3	6	9	14	19
75	3	5	8	12	17
80	2	4	7	11	15
85	2	4	7	10	14
90	2	4	6	9	12

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	4	9	17	27	39
55	5	11	19	30	43
60	6	12	21	33	46
65	7	14	23	35	49
70	8	15	25	37	51
75	9	17	27	40	54
80	10	18	29	42	56
85	11	19	30	44	59
90	12	21	32	46	61
95	13	22	34	48	63
100	14	23	35	50	66
105	15	25	37	51	68
110	16	26	38	53	70
115	17	27	40	55	72
120	18	28	41	57	74
125	19	29	43	58	75
130	20	30	44	60	77
135	21	32	45	61	79
140	22	33	47	63	81

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	8	14	24	35	49
20	9	16	27	41	56
25	9	17	28	42	57
30	9	17	28	42	57
35	9	17	28	42	57
40	9	17	28	42	57
45	8	16	26	40	54
50	8	15	25	37	51
55	7	14	23	34	47
60	7	13	21	31	43
65	6	11	19	28	39
70	5	10	17	25	35
75	5	9	15	23	31
80	4	8	14	20	28
85	4	7	12	18	25
90	3	7	11	16	23

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	3	6	11	17	24
45	3	7	12	18	25
50	4	7	13	19	27
55	4	8	14	20	28
60	5	9	14	21	29
65	5	9	15	22	30
70	6	10	16	23	32
75	6	11	17	24	33
80	6	11	17	25	34
85	7	12	18	26	35
90	7	12	19	27	35
95	8	13	19	27	36
100	8	13	20	28	37
105	8	14	21	29	38
110	9	14	21	29	39
115	9	15	22	30	39
120	9	15	22	31	40

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	8	13	19	26
20	5	9	15	22	30
25	5	9	15	23	31
30	5	9	15	23	31
35	5	9	15	23	31
40	5	9	15	23	31
45	5	9	14	21	29
50	4	8	13	20	28
55	4	8	12	19	26
60	4	7	11	17	23
65	3	6	10	15	21
70	3	6	9	14	19
75	3	5	8	12	17
80	2	4	7	11	15
85	2	4	7	10	14
90	2	4	6	9	12

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	4	9	17	27	39
55	5	11	19	30	43
60	6	12	21	33	46
65	7	14	23	35	49
70	8	15	25	37	51
75	9	17	27	40	54
80	10	18	29	42	56
85	11	19	30	44	59
90	12	21	32	46	61
95	13	22	34	48	63
100	14	23	35	50	66
105	15	25	37	51	68
110	16	26	38	53	70
115	17	27	40	55	72
120	18	28	41	57	74
125	19	29	43	58	75
130	20	30	44	60	77
135	21	32	45	61	79
140	22	33	47	63	81

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	8	14	24	35	49
20	9	16	27	41	56
25	9	17	28	42	57
30	9	17	28	42	57
35	9	17	28	42	57
40	9	17	28	42	57
45	8	16	26	40	54
50	8	15	25	37	51
55	7	14	23	34	47
60	7	13	21	31	43
65	6	11	19	28	39
70	5	10	17	25	35
75	5	9	15	23	31
80	4	8	14	20	28
85	4	7	12	18	25
90	3	7	11	16	23

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	3	6	11	17	24
45	3	7	12	18	25
50	4	7	13	19	27
55	4	8	14	20	28
60	5	9	14	21	29
65	5	9	15	22	30
70	6	10	16	23	32
75	6	11	17	24	33
80	6	11	17	25	34
85	7	12	18	26	35
90	7	12	19	27	35
95	8	13	19	27	36
100	8	13	20	28	37
105	8	14	21	29	38
110	9	14	21	29	39
115	9	15	22	30	39
120	9	15	22	31	40

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	8	13	19	26
20	5	9	15	22	30
25	5	9	15	23	31
30	5	9	15	23	31
35	5	9	15	23	31
40	5	9	15	23	31
45	5	9	14	21	29
50	4	8	13	20	28
55	4	8	12	19	26
60	4	7	11	17	23
65	3	6	10	15	21
70	3	6	9	14	19
75	3	5	8	12	17
80	2	4	7	11	15
85	2	4	7	10	14
90	2	4	6	9	12