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Dumbbell Deadlift Strength Standards for Men and Women

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

Calculate Your Dumbbell Deadlift Strength Level

Calculate Your Dumbbell Deadlift Strength

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Dumbbell Deadlift Weight Standards

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

LevelWeight
Beginner34 lbs
Novice61 lbs
Intermediate100 lbs
Advanced149 lbs
Elite205 lbs

Dumbbell Deadlift Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.20
Novice0.35
Intermediate0.60
Advanced0.90
Elite1.25
LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.40
Advanced0.60
Elite0.85

Dumbbell Deadlift Standards by Bodyweight

Find the Dumbbell Deadlift strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs20 lbs41 lbs71 lbs111 lbs157 lbs
120 lbs23 lbs45 lbs77 lbs118 lbs166 lbs
130 lbs26 lbs49 lbs83 lbs125 lbs175 lbs
140 lbs29 lbs54 lbs88 lbs132 lbs183 lbs
150 lbs32 lbs58 lbs94 lbs139 lbs190 lbs
160 lbs35 lbs62 lbs99 lbs145 lbs197 lbs
170 lbs38 lbs65 lbs103 lbs151 lbs204 lbs
180 lbs40 lbs69 lbs108 lbs156 lbs211 lbs
190 lbs43 lbs73 lbs113 lbs162 lbs217 lbs
200 lbs46 lbs76 lbs117 lbs167 lbs223 lbs
210 lbs48 lbs80 lbs121 lbs172 lbs229 lbs
220 lbs51 lbs83 lbs126 lbs177 lbs235 lbs
230 lbs53 lbs86 lbs130 lbs182 lbs241 lbs
240 lbs56 lbs89 lbs133 lbs187 lbs246 lbs
250 lbs58 lbs92 lbs137 lbs191 lbs251 lbs
260 lbs61 lbs95 lbs141 lbs196 lbs256 lbs
270 lbs63 lbs98 lbs145 lbs200 lbs261 lbs
280 lbs65 lbs101 lbs148 lbs204 lbs266 lbs
290 lbs68 lbs104 lbs152 lbs208 lbs271 lbs
300 lbs70 lbs107 lbs155 lbs212 lbs275 lbs
310 lbs72 lbs110 lbs158 lbs216 lbs280 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs11 lbs23 lbs41 lbs66 lbs95 lbs
100 lbs13 lbs26 lbs45 lbs71 lbs101 lbs
110 lbs15 lbs28 lbs49 lbs76 lbs107 lbs
120 lbs16 lbs31 lbs52 lbs80 lbs112 lbs
130 lbs18 lbs33 lbs56 lbs84 lbs117 lbs
140 lbs20 lbs36 lbs59 lbs88 lbs122 lbs
150 lbs21 lbs38 lbs62 lbs92 lbs126 lbs
160 lbs23 lbs40 lbs65 lbs96 lbs131 lbs
170 lbs24 lbs43 lbs68 lbs99 lbs135 lbs
180 lbs26 lbs45 lbs70 lbs102 lbs139 lbs
190 lbs28 lbs47 lbs73 lbs105 lbs142 lbs
200 lbs29 lbs49 lbs75 lbs108 lbs146 lbs
210 lbs30 lbs51 lbs78 lbs111 lbs149 lbs
220 lbs32 lbs53 lbs80 lbs114 lbs153 lbs
230 lbs33 lbs54 lbs83 lbs117 lbs156 lbs
240 lbs35 lbs56 lbs85 lbs120 lbs159 lbs
250 lbs36 lbs58 lbs87 lbs122 lbs162 lbs
260 lbs37 lbs60 lbs89 lbs125 lbs165 lbs

Dumbbell Deadlift Standards by Age

Discover how Dumbbell Deadlift strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1529 lbs53 lbs86 lbs128 lbs175 lbs
2033 lbs60 lbs98 lbs146 lbs200 lbs
2534 lbs61 lbs100 lbs149 lbs205 lbs
3034 lbs61 lbs100 lbs149 lbs205 lbs
3534 lbs61 lbs100 lbs149 lbs205 lbs
4034 lbs61 lbs100 lbs149 lbs205 lbs
4532 lbs58 lbs95 lbs142 lbs195 lbs
5030 lbs55 lbs90 lbs133 lbs183 lbs
5528 lbs51 lbs83 lbs124 lbs170 lbs
6026 lbs47 lbs76 lbs113 lbs155 lbs
6524 lbs43 lbs69 lbs103 lbs141 lbs
7022 lbs39 lbs63 lbs93 lbs127 lbs
7520 lbs35 lbs57 lbs83 lbs114 lbs
8018 lbs32 lbs51 lbs75 lbs102 lbs
8517 lbs29 lbs46 lbs67 lbs92 lbs
9016 lbs27 lbs42 lbs61 lbs83 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1516 lbs30 lbs51 lbs77 lbs107 lbs
2018 lbs34 lbs57 lbs87 lbs122 lbs
2518 lbs35 lbs59 lbs90 lbs125 lbs
3018 lbs35 lbs59 lbs90 lbs125 lbs
3518 lbs35 lbs59 lbs90 lbs125 lbs
4018 lbs35 lbs59 lbs90 lbs125 lbs
4518 lbs33 lbs56 lbs85 lbs119 lbs
5017 lbs32 lbs53 lbs80 lbs112 lbs
5516 lbs29 lbs49 lbs74 lbs104 lbs
6015 lbs27 lbs45 lbs68 lbs95 lbs
6514 lbs25 lbs41 lbs62 lbs86 lbs
7013 lbs23 lbs37 lbs56 lbs78 lbs
7512 lbs21 lbs34 lbs51 lbs70 lbs
8011 lbs19 lbs31 lbs46 lbs63 lbs
8510 lbs18 lbs28 lbs41 lbs57 lbs
9010 lbs16 lbs26 lbs38 lbs52 lbs

Dumbbell Deadlift Overview

The Dumbbell Deadlift is a compound exercise that targets the posterior chain, helping to build strength and muscle mass in the back, glutes, hamstrings, and core through a hip hinge movement.

Muscles Worked

Equipment Needed

Dumbbells

How To Perform the Dumbbell Deadlift

  1. Stand with feet hip-width apart, holding a dumbbell in each hand with an overhand grip and arms fully extended at your sides.
  2. Engage your core and keep your back straight as you hinge at the hips, lowering the dumbbells towards the floor while maintaining a slight bend in your knees.
  3. Lower the dumbbells until your torso is nearly parallel to the floor or you feel a stretch in your hamstrings.
  4. Drive through your heels to return to the starting position, extending your hips and standing up straight.
  5. Keep the dumbbells close to your body throughout the movement.
  6. Inhale as you lower the weights and exhale as you lift back up.

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

Pro Tips for Dumbbell Deadlift

  • Maintain a neutral spine throughout the movement to avoid lower back strain.
  • Don't let your shoulders round; keep them retracted and engaged.
  • Use a controlled tempo to maximize muscle engagement and reduce the risk of injury.
  • Start with lighter weights to master the form before progressing to heavier loads.
  • Ensure your knees are slightly bent and do not lock them out during the movement.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Dumbbell Deadlift?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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