Lying Dumbbell Triceps Extension

Lying Dumbbell Triceps Extension shows average weight and strength standards as a reference for arms. Primary muscles: Triceps brachii, Biceps brachii.

Log Lying Dumbbell Triceps Extension

Average weight: Intermediate

Reference for an intermediate lifter.

Men 20 kg

Women 13 kg

Lying Dumbbell Triceps Extension: Average weight [1RM]

Level
Beginner	5 kg	2 kg
Novice	11 kg	6 kg
Intermediate	20 kg	13 kg
Advanced	33 kg	22 kg
Elite	48 kg	32 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.

Lying Dumbbell Triceps Extension: Strength standards (kg)

By bodyweight
By age

Men by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	1	5	12	21	32
55	2	6	14	23	35
60	3	8	15	26	38
65	3	9	17	28	40
70	4	10	18	30	43
75	5	11	20	32	45
80	6	12	21	33	47
85	6	13	23	35	50
90	7	14	24	37	52
95	8	15	26	39	54
100	9	16	27	40	55
105	9	17	28	42	57
110	10	18	29	43	59
115	11	19	31	45	61
120	11	20	32	46	62
125	12	21	33	48	64
130	13	22	34	49	66
135	14	23	35	50	67
140	14	24	36	52	69

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	9	17	28	41
20	4	11	20	32	46
25	5	11	20	33	48
30	5	11	20	33	48
35	5	11	20	33	48
40	5	11	20	33	48
45	4	10	19	31	45
50	4	10	18	29	42
55	4	9	17	27	39
60	3	8	15	25	36
65	3	7	14	22	32
70	3	7	12	20	29
75	2	6	11	18	26
80	2	5	10	16	23
85	2	5	9	14	21
90	2	4	8	13	19

Women by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	1	3	8	15	24
45	1	4	9	16	25
50	1	4	10	18	27
55	2	5	11	19	29
60	2	6	12	20	30
65	2	6	13	21	32
70	3	7	14	22	33
75	3	8	14	24	34
80	3	8	15	25	35
85	4	9	16	25	37
90	4	9	17	26	38
95	5	10	17	27	39
100	5	10	18	28	40
105	5	11	19	29	41
110	6	11	19	30	42
115	6	12	20	31	43
120	6	12	21	31	43

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	2	5	11	18	27
20	2	6	12	21	31
25	2	6	13	22	32
30	2	6	13	22	32
35	2	6	13	22	32
40	2	6	13	22	32
45	2	6	12	20	30
50	2	5	11	19	29
55	2	5	10	18	26
60	2	5	10	16	24
65	1	4	9	15	22
70	1	4	8	13	20
75	1	3	7	12	17
80	1	3	6	10	16
85	1	3	6	9	14
90	1	2	5	8	13

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

Track and analyze in the Shiba app

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%

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Arms / Dumbbell

Reverse-Grip Pushdown

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	1	5	12	21	32
55	2	6	14	23	35
60	3	8	15	26	38
65	3	9	17	28	40
70	4	10	18	30	43
75	5	11	20	32	45
80	6	12	21	33	47
85	6	13	23	35	50
90	7	14	24	37	52
95	8	15	26	39	54
100	9	16	27	40	55
105	9	17	28	42	57
110	10	18	29	43	59
115	11	19	31	45	61
120	11	20	32	46	62
125	12	21	33	48	64
130	13	22	34	49	66
135	14	23	35	50	67
140	14	24	36	52	69

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	9	17	28	41
20	4	11	20	32	46
25	5	11	20	33	48
30	5	11	20	33	48
35	5	11	20	33	48
40	5	11	20	33	48
45	4	10	19	31	45
50	4	10	18	29	42
55	4	9	17	27	39
60	3	8	15	25	36
65	3	7	14	22	32
70	3	7	12	20	29
75	2	6	11	18	26
80	2	5	10	16	23
85	2	5	9	14	21
90	2	4	8	13	19

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	1	3	8	15	24
45	1	4	9	16	25
50	1	4	10	18	27
55	2	5	11	19	29
60	2	6	12	20	30
65	2	6	13	21	32
70	3	7	14	22	33
75	3	8	14	24	34
80	3	8	15	25	35
85	4	9	16	25	37
90	4	9	17	26	38
95	5	10	17	27	39
100	5	10	18	28	40
105	5	11	19	29	41
110	6	11	19	30	42
115	6	12	20	31	43
120	6	12	21	31	43

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	2	5	11	18	27
20	2	6	12	21	31
25	2	6	13	22	32
30	2	6	13	22	32
35	2	6	13	22	32
40	2	6	13	22	32
45	2	6	12	20	30
50	2	5	11	19	29
55	2	5	10	18	26
60	2	5	10	16	24
65	1	4	9	15	22
70	1	4	8	13	20
75	1	3	7	12	17
80	1	3	6	10	16
85	1	3	6	9	14
90	1	2	5	8	13

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	1	5	12	21	32
55	2	6	14	23	35
60	3	8	15	26	38
65	3	9	17	28	40
70	4	10	18	30	43
75	5	11	20	32	45
80	6	12	21	33	47
85	6	13	23	35	50
90	7	14	24	37	52
95	8	15	26	39	54
100	9	16	27	40	55
105	9	17	28	42	57
110	10	18	29	43	59
115	11	19	31	45	61
120	11	20	32	46	62
125	12	21	33	48	64
130	13	22	34	49	66
135	14	23	35	50	67
140	14	24	36	52	69

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	9	17	28	41
20	4	11	20	32	46
25	5	11	20	33	48
30	5	11	20	33	48
35	5	11	20	33	48
40	5	11	20	33	48
45	4	10	19	31	45
50	4	10	18	29	42
55	4	9	17	27	39
60	3	8	15	25	36
65	3	7	14	22	32
70	3	7	12	20	29
75	2	6	11	18	26
80	2	5	10	16	23
85	2	5	9	14	21
90	2	4	8	13	19

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	1	3	8	15	24
45	1	4	9	16	25
50	1	4	10	18	27
55	2	5	11	19	29
60	2	6	12	20	30
65	2	6	13	21	32
70	3	7	14	22	33
75	3	8	14	24	34
80	3	8	15	25	35
85	4	9	16	25	37
90	4	9	17	26	38
95	5	10	17	27	39
100	5	10	18	28	40
105	5	11	19	29	41
110	6	11	19	30	42
115	6	12	20	31	43
120	6	12	21	31	43

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	2	5	11	18	27
20	2	6	12	21	31
25	2	6	13	22	32
30	2	6	13	22	32
35	2	6	13	22	32
40	2	6	13	22	32
45	2	6	12	20	30
50	2	5	11	19	29
55	2	5	10	18	26
60	2	5	10	16	24
65	1	4	9	15	22
70	1	4	8	13	20
75	1	3	7	12	17
80	1	3	6	10	16
85	1	3	6	9	14
90	1	2	5	8	13

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	1	5	12	21	32
55	2	6	14	23	35
60	3	8	15	26	38
65	3	9	17	28	40
70	4	10	18	30	43
75	5	11	20	32	45
80	6	12	21	33	47
85	6	13	23	35	50
90	7	14	24	37	52
95	8	15	26	39	54
100	9	16	27	40	55
105	9	17	28	42	57
110	10	18	29	43	59
115	11	19	31	45	61
120	11	20	32	46	62
125	12	21	33	48	64
130	13	22	34	49	66
135	14	23	35	50	67
140	14	24	36	52	69

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	9	17	28	41
20	4	11	20	32	46
25	5	11	20	33	48
30	5	11	20	33	48
35	5	11	20	33	48
40	5	11	20	33	48
45	4	10	19	31	45
50	4	10	18	29	42
55	4	9	17	27	39
60	3	8	15	25	36
65	3	7	14	22	32
70	3	7	12	20	29
75	2	6	11	18	26
80	2	5	10	16	23
85	2	5	9	14	21
90	2	4	8	13	19

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	1	3	8	15	24
45	1	4	9	16	25
50	1	4	10	18	27
55	2	5	11	19	29
60	2	6	12	20	30
65	2	6	13	21	32
70	3	7	14	22	33
75	3	8	14	24	34
80	3	8	15	25	35
85	4	9	16	25	37
90	4	9	17	26	38
95	5	10	17	27	39
100	5	10	18	28	40
105	5	11	19	29	41
110	6	11	19	30	42
115	6	12	20	31	43
120	6	12	21	31	43

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	2	5	11	18	27
20	2	6	12	21	31
25	2	6	13	22	32
30	2	6	13	22	32
35	2	6	13	22	32
40	2	6	13	22	32
45	2	6	12	20	30
50	2	5	11	19	29
55	2	5	10	18	26
60	2	5	10	16	24
65	1	4	9	15	22
70	1	4	8	13	20
75	1	3	7	12	17
80	1	3	6	10	16
85	1	3	6	9	14
90	1	2	5	8	13