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Dumbbell Bench Pull Strength Standards for Men and Women

Discover how your Dumbbell Bench Pull performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Dumbbell Bench Pull Strength Level

Calculate Your Dumbbell Bench Pull Strength

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Dumbbell Bench Pull Weight Standards

Compare your Dumbbell Bench Pull performance to these weight standards and see where you stand.

LevelWeight
Beginner26 lbs
Novice51 lbs
Intermediate88 lbs
Advanced134 lbs
Elite187 lbs

Dumbbell Bench Pull Bodyweight Ratio Standards

See how your Dumbbell Bench Pull strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.15
Novice0.30
Intermediate0.50
Advanced0.75
Elite1.05
LevelBodyweight Ratio
Beginner0.10
Novice0.15
Intermediate0.25
Advanced0.40
Elite0.55

Dumbbell Bench Pull Standards by Bodyweight

Find the Dumbbell Bench Pull strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs14 lbs32 lbs60 lbs98 lbs143 lbs
120 lbs16 lbs35 lbs65 lbs104 lbs150 lbs
130 lbs18 lbs38 lbs69 lbs110 lbs157 lbs
140 lbs20 lbs41 lbs73 lbs115 lbs163 lbs
150 lbs22 lbs44 lbs77 lbs120 lbs169 lbs
160 lbs24 lbs47 lbs81 lbs124 lbs175 lbs
170 lbs26 lbs50 lbs85 lbs129 lbs180 lbs
180 lbs28 lbs53 lbs88 lbs133 lbs185 lbs
190 lbs29 lbs55 lbs92 lbs137 lbs190 lbs
200 lbs31 lbs58 lbs95 lbs142 lbs195 lbs
210 lbs33 lbs60 lbs98 lbs145 lbs199 lbs
220 lbs35 lbs63 lbs101 lbs149 lbs204 lbs
230 lbs36 lbs65 lbs104 lbs153 lbs208 lbs
240 lbs38 lbs67 lbs107 lbs156 lbs212 lbs
250 lbs40 lbs70 lbs110 lbs160 lbs216 lbs
260 lbs41 lbs72 lbs113 lbs163 lbs220 lbs
270 lbs43 lbs74 lbs115 lbs166 lbs223 lbs
280 lbs45 lbs76 lbs118 lbs169 lbs227 lbs
290 lbs46 lbs78 lbs120 lbs172 lbs231 lbs
300 lbs48 lbs80 lbs123 lbs175 lbs234 lbs
310 lbs49 lbs82 lbs125 lbs178 lbs237 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs9 lbs17 lbs29 lbs45 lbs64 lbs
100 lbs10 lbs19 lbs32 lbs48 lbs67 lbs
110 lbs11 lbs20 lbs34 lbs50 lbs70 lbs
120 lbs12 lbs22 lbs36 lbs53 lbs73 lbs
130 lbs13 lbs23 lbs37 lbs55 lbs75 lbs
140 lbs14 lbs25 lbs39 lbs57 lbs78 lbs
150 lbs15 lbs26 lbs41 lbs59 lbs80 lbs
160 lbs16 lbs27 lbs42 lbs61 lbs82 lbs
170 lbs17 lbs28 lbs44 lbs63 lbs84 lbs
180 lbs18 lbs29 lbs45 lbs64 lbs86 lbs
190 lbs18 lbs30 lbs47 lbs66 lbs88 lbs
200 lbs19 lbs32 lbs48 lbs68 lbs90 lbs
210 lbs20 lbs33 lbs49 lbs69 lbs92 lbs
220 lbs21 lbs34 lbs50 lbs71 lbs93 lbs
230 lbs22 lbs35 lbs52 lbs72 lbs95 lbs
240 lbs22 lbs35 lbs53 lbs73 lbs97 lbs
250 lbs23 lbs36 lbs54 lbs75 lbs98 lbs
260 lbs24 lbs37 lbs55 lbs76 lbs100 lbs

Dumbbell Bench Pull Standards by Age

Discover how Dumbbell Bench Pull strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1522 lbs44 lbs75 lbs114 lbs160 lbs
2025 lbs50 lbs86 lbs131 lbs183 lbs
2526 lbs51 lbs88 lbs134 lbs187 lbs
3026 lbs51 lbs88 lbs134 lbs187 lbs
3526 lbs51 lbs88 lbs134 lbs187 lbs
4026 lbs51 lbs88 lbs134 lbs187 lbs
4525 lbs49 lbs83 lbs127 lbs178 lbs
5023 lbs46 lbs78 lbs119 lbs167 lbs
5522 lbs43 lbs73 lbs111 lbs155 lbs
6020 lbs39 lbs66 lbs101 lbs141 lbs
6518 lbs36 lbs60 lbs92 lbs128 lbs
7017 lbs32 lbs54 lbs82 lbs115 lbs
7515 lbs29 lbs49 lbs74 lbs103 lbs
8014 lbs26 lbs44 lbs66 lbs92 lbs
8513 lbs24 lbs39 lbs60 lbs83 lbs
9011 lbs21 lbs36 lbs54 lbs75 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1512 lbs21 lbs34 lbs50 lbs68 lbs
2013 lbs24 lbs38 lbs57 lbs77 lbs
2514 lbs24 lbs39 lbs58 lbs79 lbs
3014 lbs24 lbs39 lbs58 lbs79 lbs
3514 lbs24 lbs39 lbs58 lbs79 lbs
4014 lbs24 lbs39 lbs58 lbs79 lbs
4513 lbs23 lbs37 lbs55 lbs75 lbs
5012 lbs22 lbs35 lbs52 lbs71 lbs
5512 lbs20 lbs33 lbs48 lbs66 lbs
6011 lbs19 lbs30 lbs44 lbs60 lbs
6510 lbs17 lbs27 lbs40 lbs55 lbs
709 lbs16 lbs25 lbs36 lbs49 lbs
758 lbs14 lbs22 lbs33 lbs44 lbs
808 lbs13 lbs20 lbs29 lbs40 lbs
857 lbs12 lbs18 lbs26 lbs36 lbs
907 lbs11 lbs17 lbs24 lbs32 lbs

Dumbbell Bench Pull Overview

The Dumbbell Bench Pull is an effective upper body exercise targeting the back muscles by pulling dumbbells while lying face down on a bench, promoting strength, stability, and muscle growth.

Muscles Worked

Equipment Needed

Adjustable bench, Dumbbells

How To Perform the Dumbbell Bench Pull

  1. Set up an adjustable bench to a flat position and place a set of dumbbells on the floor beneath the bench.
  2. Lie face down on the bench with your chest and stomach supported, allowing your arms to hang down naturally.
  3. Grip a dumbbell in each hand with a neutral grip (palms facing each other).
  4. Engage your core and keep your back straight, maintaining a neutral spine position.
  5. Pull the dumbbells towards your body, bending your elbows and squeezing your shoulder blades together at the top of the movement.
  6. Pause briefly at the top, then slowly lower the dumbbells back to the starting position, fully extending your arms.
  7. Repeat for the desired number of repetitions.
  8. Exhale as you pull the dumbbells up and inhale as you lower them back down.

Want to perfect your form? Check out our detailed guide on Dumbbell Bench Pull for proper technique and tips.

Pro Tips for Dumbbell Bench Pull

  • Keep your core engaged to prevent your back from arching.
  • Avoid using momentum by controlling the movement throughout the exercise.
  • Ensure your elbows remain close to your body as you pull the dumbbells.
  • Adjust the bench height so your arms can fully extend without hitting the floor.

Dumbbell Bench Pull Variations and Alternatives

Variations

    Alternatives

    Compare Other Exercises

    Exercise Comparison

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