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Dumbbell Deadlift strength standards

What is a good Dumbbell Deadlift?

For a 180 lb male, an Intermediate Dumbbell Deadlift is about 104 lb (0.58x bodyweight). Advanced starts around 152 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Dumbbell Deadlift Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 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 16 37 67 107 153
120 19 41 73 114 162
130 22 45 79 121 171
140 25 50 84 128 179
150 28 54 90 135 186
160 31 58 95 141 193
170 34 61 99 147 200
180 36 65 104 152 207
190 39 69 109 158 213
200 42 72 113 163 219
210 44 76 117 168 225
220 47 79 122 173 231
230 49 82 126 178 237
240 52 85 129 183 242
250 54 88 133 187 247
260 57 91 137 192 252
270 59 94 141 196 257
280 61 97 144 200 262
290 64 100 148 204 267
300 66 103 151 208 271
310 68 106 154 212 276

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

Dumbbell Deadlift Standards by Age

How the Dumbbell Deadlift 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 25 49 82 124 171
20 29 56 94 142 196
25 30 57 96 145 201
30 30 57 96 145 201
35 30 57 96 145 201
40 30 57 96 145 201
45 28 54 91 138 191
50 26 51 86 129 179
55 24 47 79 120 166
60 22 43 72 109 151
65 20 39 65 99 137
70 18 35 59 89 123
75 16 31 53 79 110
80 14 28 47 71 98
85 13 25 42 63 88
90 12 23 38 57 79

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

Check Your Dumbbell Deadlift 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 104 lbs (0.58x bodyweight) on the Dumbbell Deadlift 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 Deadlift Strength Levels Mean

Beginner

You are developing the hip-hinge pattern for the Dumbbell Deadlift, learning to load your hamstrings and glutes while keeping a neutral spine under tension.

Novice

You can perform the Dumbbell Deadlift with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.

Intermediate

Your Dumbbell Deadlift leverages a strong hip drive and solid lockout. You program variations strategically, use RPE to manage intensity, and have built serious hamstring and glute development.

Advanced

You have optimized your Dumbbell Deadlift setup, grip strategy, and bracing sequence for maximal output. You train with periodized blocks and manage recovery to handle high-intensity pulling sessions.

Elite

Your Dumbbell Deadlift is competition-caliber. You have dialed in every variable from stance width to breathing cadence and can execute near-maximal pulls with technical consistency.

How to Progress Your Dumbbell Deadlift

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

Beginner → Novice Building Your Foundation
  • Train the Dumbbell Deadlift 1-2x per week, drilling the hip-hinge pattern with moderate loads.
  • Focus on keeping a neutral spine throughout the entire range of motion.
  • Use linear progression: add 5-10 lbs per session while form remains solid.
  • Build grip endurance with holds at the top of each set.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Add a hinge variation (deficit, pause, or tempo) to address weak positions.
  • Program the Dumbbell Deadlift with RPE 7-8 working sets and occasional heavier singles.
  • Strengthen your grip separately if it becomes a limiting factor.
  • Begin tracking volume load to manage posterior chain fatigue.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks alternating between volume accumulation and intensity peaks.
  • Use RPE 8-9 for top sets, with calculated backoff sets at RPE 7.
  • Address posterior chain weak points with targeted Romanian deadlifts, hip thrusts, or glute-ham raises.
  • Manage weekly hinge volume (10-16 hard sets) to avoid CNS fatigue.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run peaking cycles with precise RPE targets for each session.
  • Optimize your setup: stance, grip, hip height, and bracing sequence.
  • Manage recovery carefully - heavy hinge work has high systemic fatigue.
  • Test your Dumbbell Deadlift in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform Dumbbell Deadlift

Dumbbell Deadlift demonstration
Primary Muscles Core, Quadriceps, Glutes, Hamstrings, Lower Back, Upper Back
Equipment Dumbbells
Difficulty Intermediate
Type Compound
  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.

Tips

  • 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.

Read the complete Dumbbell Deadlift guide on FitnessVolt →

Where Do These Dumbbell Deadlift Standards Come From?

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

Standards data last refreshed: March 29, 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 Deadlift 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 Deadlift 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 Deadlift 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.