Dumbbell Side Bend

Dumbbell Side Bend shows average weight and strength standards as a reference for core. Primary muscles: External obliques.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 37 kg

Women 19 kg

Dumbbell Side Bend: Average weight [1RM]

Level
Beginner	4 kg	4 kg
Novice	16 kg	10 kg
Intermediate	37 kg	19 kg
Advanced	69 kg	30 kg
Elite	107 kg	44 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	1	9	26	52	86
55	1	10	28	56	90
60	2	11	30	58	94
65	2	13	32	61	97
70	3	14	34	64	100
75	3	15	36	66	104
80	4	16	38	69	106
85	4	17	39	71	109
90	5	18	41	73	112
95	6	19	43	75	114
100	6	20	44	77	117
105	7	21	46	79	119
110	7	22	47	81	122
115	8	23	48	83	124
120	8	24	50	84	126
125	9	25	51	86	128
130	9	26	52	88	130
135	10	27	53	89	132
140	10	28	55	91	134

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	13	32	58	91
20	3	15	36	67	104
25	4	16	37	69	107
30	4	16	37	69	107
35	4	16	37	69	107
40	4	16	37	69	107
45	3	15	36	65	102
50	3	14	33	61	95
55	3	13	31	56	88
60	3	12	28	52	80
65	2	11	25	47	73
70	2	10	23	42	65
75	2	9	20	37	58
80	2	8	18	33	52
85	2	7	16	30	47
90	1	6	15	27	42

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	2	7	14	24	36
45	3	8	15	26	38
50	3	8	16	27	39
55	4	9	17	28	41
60	4	10	18	29	42
65	4	10	19	30	43
70	5	11	20	31	45
75	5	11	20	32	46
80	6	12	21	33	47
85	6	12	22	34	48
90	6	13	22	35	49
95	7	13	23	35	49
100	7	14	24	36	50
105	7	14	24	37	51
110	7	15	25	37	52
115	8	15	25	38	53
120	8	15	26	39	53

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	9	16	26	37
20	4	10	18	30	43
25	4	10	19	30	44
30	4	10	19	30	44
35	4	10	19	30	44
40	4	10	19	30	44
45	4	10	18	29	41
50	4	9	17	27	39
55	4	8	16	25	36
60	3	8	14	23	33
65	3	7	13	21	30
70	3	6	11	18	27
75	2	6	10	17	24
80	2	5	9	15	21
85	2	4	8	13	19
90	2	4	7	12	17

Group	Muscles
Primary muscles	External obliques
Secondary muscles	Latissimus dorsi, Erector spinae
Stabilizers	Gluteus maximus
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	1	9	26	52	86
55	1	10	28	56	90
60	2	11	30	58	94
65	2	13	32	61	97
70	3	14	34	64	100
75	3	15	36	66	104
80	4	16	38	69	106
85	4	17	39	71	109
90	5	18	41	73	112
95	6	19	43	75	114
100	6	20	44	77	117
105	7	21	46	79	119
110	7	22	47	81	122
115	8	23	48	83	124
120	8	24	50	84	126
125	9	25	51	86	128
130	9	26	52	88	130
135	10	27	53	89	132
140	10	28	55	91	134

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	13	32	58	91
20	3	15	36	67	104
25	4	16	37	69	107
30	4	16	37	69	107
35	4	16	37	69	107
40	4	16	37	69	107
45	3	15	36	65	102
50	3	14	33	61	95
55	3	13	31	56	88
60	3	12	28	52	80
65	2	11	25	47	73
70	2	10	23	42	65
75	2	9	20	37	58
80	2	8	18	33	52
85	2	7	16	30	47
90	1	6	15	27	42

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	2	7	14	24	36
45	3	8	15	26	38
50	3	8	16	27	39
55	4	9	17	28	41
60	4	10	18	29	42
65	4	10	19	30	43
70	5	11	20	31	45
75	5	11	20	32	46
80	6	12	21	33	47
85	6	12	22	34	48
90	6	13	22	35	49
95	7	13	23	35	49
100	7	14	24	36	50
105	7	14	24	37	51
110	7	15	25	37	52
115	8	15	25	38	53
120	8	15	26	39	53

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	9	16	26	37
20	4	10	18	30	43
25	4	10	19	30	44
30	4	10	19	30	44
35	4	10	19	30	44
40	4	10	19	30	44
45	4	10	18	29	41
50	4	9	17	27	39
55	4	8	16	25	36
60	3	8	14	23	33
65	3	7	13	21	30
70	3	6	11	18	27
75	2	6	10	17	24
80	2	5	9	15	21
85	2	4	8	13	19
90	2	4	7	12	17

Dumbbell Side Bend

Average weight: Intermediate

Dumbbell Side Bend: Average weight [1RM]

Dumbbell Side Bend: 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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Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	1	9	26	52	86
55	1	10	28	56	90
60	2	11	30	58	94
65	2	13	32	61	97
70	3	14	34	64	100
75	3	15	36	66	104
80	4	16	38	69	106
85	4	17	39	71	109
90	5	18	41	73	112
95	6	19	43	75	114
100	6	20	44	77	117
105	7	21	46	79	119
110	7	22	47	81	122
115	8	23	48	83	124
120	8	24	50	84	126
125	9	25	51	86	128
130	9	26	52	88	130
135	10	27	53	89	132
140	10	28	55	91	134

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	13	32	58	91
20	3	15	36	67	104
25	4	16	37	69	107
30	4	16	37	69	107
35	4	16	37	69	107
40	4	16	37	69	107
45	3	15	36	65	102
50	3	14	33	61	95
55	3	13	31	56	88
60	3	12	28	52	80
65	2	11	25	47	73
70	2	10	23	42	65
75	2	9	20	37	58
80	2	8	18	33	52
85	2	7	16	30	47
90	1	6	15	27	42

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	2	7	14	24	36
45	3	8	15	26	38
50	3	8	16	27	39
55	4	9	17	28	41
60	4	10	18	29	42
65	4	10	19	30	43
70	5	11	20	31	45
75	5	11	20	32	46
80	6	12	21	33	47
85	6	12	22	34	48
90	6	13	22	35	49
95	7	13	23	35	49
100	7	14	24	36	50
105	7	14	24	37	51
110	7	15	25	37	52
115	8	15	25	38	53
120	8	15	26	39	53

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	9	16	26	37
20	4	10	18	30	43
25	4	10	19	30	44
30	4	10	19	30	44
35	4	10	19	30	44
40	4	10	19	30	44
45	4	10	18	29	41
50	4	9	17	27	39
55	4	8	16	25	36
60	3	8	14	23	33
65	3	7	13	21	30
70	3	6	11	18	27
75	2	6	10	17	24
80	2	5	9	15	21
85	2	4	8	13	19
90	2	4	7	12	17