Dumbbell Romanian Deadlift

Dumbbell Romanian Deadlift shows average weight and strength standards as a reference for full body. Primary muscles: Hamstrings, Gluteus maximus.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 41 kg

Women 26 kg

Dumbbell Romanian Deadlift: Average weight [1RM]

Level
Beginner	12 kg	9 kg
Novice	24 kg	16 kg
Intermediate	41 kg	26 kg
Advanced	61 kg	38 kg
Elite	85 kg	51 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.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	5	13	25	41	60
55	7	16	29	45	65
60	9	18	32	49	69
65	10	20	35	53	74
70	12	22	37	56	78
75	13	25	40	60	82
80	15	27	43	63	86
85	16	29	45	66	89
90	18	31	48	69	93
95	19	33	50	72	96
100	21	35	53	75	99
105	22	36	55	77	102
110	24	38	57	80	105
115	25	40	59	83	108
120	26	42	62	85	111
125	28	44	64	88	114
130	29	45	66	90	117
135	31	47	68	92	119
140	32	48	70	95	122

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	11	21	35	52	72
20	12	24	40	60	83
25	12	24	41	61	85
30	12	24	41	61	85
35	12	24	41	61	85
40	12	24	41	61	85
45	12	23	39	58	81
50	11	22	36	55	76
55	10	20	33	51	70
60	9	18	31	46	64
65	8	16	28	42	58
70	8	15	25	37	52
75	7	13	22	33	46
80	6	12	20	30	41
85	5	11	18	27	37
90	5	10	16	24	34

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	5	11	19	29	41
45	6	12	21	31	43
50	7	14	22	33	46
55	8	15	24	35	48
60	9	16	25	37	50
65	10	17	26	38	51
70	10	18	28	40	53
75	11	19	29	41	55
80	12	20	30	42	56
85	12	20	31	43	58
90	13	21	32	45	59
95	14	22	33	46	60
100	14	23	34	47	62
105	15	23	35	48	63
110	15	24	36	49	64
115	16	25	36	50	65
120	17	26	37	51	66

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	8	14	22	32	44
20	9	16	25	37	50
25	9	16	26	38	51
30	9	16	26	38	51
35	9	16	26	38	51
40	9	16	26	38	51
45	8	15	24	36	49
50	8	14	23	34	46
55	7	13	21	31	42
60	7	12	19	28	39
65	6	11	18	26	35
70	5	10	16	23	31
75	5	9	14	21	28
80	4	8	13	18	25
85	4	7	11	17	22
90	4	6	10	15	20

Group	Muscles
Primary muscles	Hamstrings, Gluteus maximus
Secondary muscles	Erector spinae
Stabilizers	External obliques
Grip	Forearm flexors

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%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	5	13	25	41	60
55	7	16	29	45	65
60	9	18	32	49	69
65	10	20	35	53	74
70	12	22	37	56	78
75	13	25	40	60	82
80	15	27	43	63	86
85	16	29	45	66	89
90	18	31	48	69	93
95	19	33	50	72	96
100	21	35	53	75	99
105	22	36	55	77	102
110	24	38	57	80	105
115	25	40	59	83	108
120	26	42	62	85	111
125	28	44	64	88	114
130	29	45	66	90	117
135	31	47	68	92	119
140	32	48	70	95	122

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	11	21	35	52	72
20	12	24	40	60	83
25	12	24	41	61	85
30	12	24	41	61	85
35	12	24	41	61	85
40	12	24	41	61	85
45	12	23	39	58	81
50	11	22	36	55	76
55	10	20	33	51	70
60	9	18	31	46	64
65	8	16	28	42	58
70	8	15	25	37	52
75	7	13	22	33	46
80	6	12	20	30	41
85	5	11	18	27	37
90	5	10	16	24	34

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	5	11	19	29	41
45	6	12	21	31	43
50	7	14	22	33	46
55	8	15	24	35	48
60	9	16	25	37	50
65	10	17	26	38	51
70	10	18	28	40	53
75	11	19	29	41	55
80	12	20	30	42	56
85	12	20	31	43	58
90	13	21	32	45	59
95	14	22	33	46	60
100	14	23	34	47	62
105	15	23	35	48	63
110	15	24	36	49	64
115	16	25	36	50	65
120	17	26	37	51	66

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	8	14	22	32	44
20	9	16	25	37	50
25	9	16	26	38	51
30	9	16	26	38	51
35	9	16	26	38	51
40	9	16	26	38	51
45	8	15	24	36	49
50	8	14	23	34	46
55	7	13	21	31	42
60	7	12	19	28	39
65	6	11	18	26	35
70	5	10	16	23	31
75	5	9	14	21	28
80	4	8	13	18	25
85	4	7	11	17	22
90	4	6	10	15	20

Dumbbell Romanian Deadlift

Average weight: Intermediate

Dumbbell Romanian Deadlift: Average weight [1RM]

Dumbbell Romanian Deadlift: Strength standards (kg)

Men by bodyweight (kg) [1RM]

Men by age [1RM]

Women by bodyweight (kg) [1RM]

Women by age [1RM]

Muscles worked

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How to read the table

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Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	5	13	25	41	60
55	7	16	29	45	65
60	9	18	32	49	69
65	10	20	35	53	74
70	12	22	37	56	78
75	13	25	40	60	82
80	15	27	43	63	86
85	16	29	45	66	89
90	18	31	48	69	93
95	19	33	50	72	96
100	21	35	53	75	99
105	22	36	55	77	102
110	24	38	57	80	105
115	25	40	59	83	108
120	26	42	62	85	111
125	28	44	64	88	114
130	29	45	66	90	117
135	31	47	68	92	119
140	32	48	70	95	122

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	11	21	35	52	72
20	12	24	40	60	83
25	12	24	41	61	85
30	12	24	41	61	85
35	12	24	41	61	85
40	12	24	41	61	85
45	12	23	39	58	81
50	11	22	36	55	76
55	10	20	33	51	70
60	9	18	31	46	64
65	8	16	28	42	58
70	8	15	25	37	52
75	7	13	22	33	46
80	6	12	20	30	41
85	5	11	18	27	37
90	5	10	16	24	34

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	5	11	19	29	41
45	6	12	21	31	43
50	7	14	22	33	46
55	8	15	24	35	48
60	9	16	25	37	50
65	10	17	26	38	51
70	10	18	28	40	53
75	11	19	29	41	55
80	12	20	30	42	56
85	12	20	31	43	58
90	13	21	32	45	59
95	14	22	33	46	60
100	14	23	34	47	62
105	15	23	35	48	63
110	15	24	36	49	64
115	16	25	36	50	65
120	17	26	37	51	66

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	8	14	22	32	44
20	9	16	25	37	50
25	9	16	26	38	51
30	9	16	26	38	51
35	9	16	26	38	51
40	9	16	26	38	51
45	8	15	24	36	49
50	8	14	23	34	46
55	7	13	21	31	42
60	7	12	19	28	39
65	6	11	18	26	35
70	5	10	16	23	31
75	5	9	14	21	28
80	4	8	13	18	25
85	4	7	11	17	22
90	4	6	10	15	20