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Dumbbell Bench Pull strength standards

What is a good Dumbbell Bench Pull?

For a 180 lb male, an Intermediate Dumbbell Bench Pull is about 86 lb (0.48x bodyweight). Advanced starts around 131 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Dumbbell Bench Pull Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 12 30 58 96 141
120 14 33 63 102 148
130 16 36 67 108 155
140 18 39 71 113 161
150 20 42 75 118 167
160 22 45 79 122 173
170 24 48 83 127 178
180 26 51 86 131 183
190 27 53 90 135 188
200 29 56 93 140 193
210 31 58 96 143 197
220 33 61 99 147 202
230 34 63 102 151 206
240 36 65 105 154 210
250 38 68 108 158 214
260 39 70 111 161 218
270 41 72 113 164 221
280 43 74 116 167 225
290 44 76 118 170 229
300 46 78 121 173 232
310 47 80 123 176 235

The Dumbbell Bench Pull standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Dumbbell Bench Pull Standards by Age

How the Dumbbell Bench Pull standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 20 42 73 112 158
20 23 48 84 129 181
25 24 49 86 132 185
30 24 49 86 132 185
35 24 49 86 132 185
40 24 49 86 132 185
45 23 47 81 125 176
50 21 44 76 117 165
55 20 41 71 109 153
60 18 37 64 99 139
65 16 34 58 90 126
70 15 30 52 80 113
75 13 27 47 72 101
80 12 24 42 64 90
85 11 22 37 58 81
90 9 19 34 52 73

The Dumbbell Bench Pull standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Dumbbell Bench Pull Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 86 lbs (0.48x bodyweight) on the Dumbbell Bench Pull is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Dumbbell Bench Pull Strength Levels Mean

Beginner

You are learning dumbbell stabilization and control on the Dumbbell Bench Pull, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

You can perform the Dumbbell Bench Pull with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Your Dumbbell Bench Pull is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

You have built significant strength on the Dumbbell Bench Pull through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Your Dumbbell Bench Pull strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Dumbbell Bench Pull

Tier-specific training recommendations to move your Dumbbell Bench Pull to the next level.

Beginner → Novice Building Your Foundation
  • Train the Dumbbell Bench Pull 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Dumbbell Bench Pull.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Dumbbell Bench Pull plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Dumbbell Bench Pull strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Dumbbell Bench Pull

Primary Muscles Biceps, Forearms, Middle Back, Upper Back, Posterior Deltoid
Equipment Adjustable bench, Dumbbells
  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.

Tips

  • 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.

Where Do These Dumbbell Bench Pull Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Dumbbell Bench Pull table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Dumbbell Bench Pull itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Dumbbell Bench Pull depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Dumbbell Bench Pull after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Dumbbell Bench Pull table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.