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Dumbbell Front Squat Strength Standards for Men and Women

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

Calculate Your Dumbbell Front Squat Strength Level

Calculate Your Dumbbell Front Squat Strength

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Dumbbell Front Squat Weight Standards

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

LevelWeight
Beginner25 lbs
Novice49 lbs
Intermediate83 lbs
Advanced128 lbs
Elite181 lbs

Dumbbell Front Squat Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.10
Novice0.25
Intermediate0.45
Advanced0.75
Elite1.05
LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.30
Advanced0.45
Elite0.60

Dumbbell Front Squat Standards by Bodyweight

Find the Dumbbell Front Squat strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs15 lbs30 lbs56 lbs91 lbs134 lbs
120 lbs17 lbs34 lbs61 lbs98 lbs142 lbs
130 lbs19 lbs37 lbs66 lbs105 lbs150 lbs
140 lbs21 lbs41 lbs71 lbs111 lbs158 lbs
150 lbs23 lbs44 lbs76 lbs117 lbs165 lbs
160 lbs25 lbs48 lbs80 lbs122 lbs171 lbs
170 lbs28 lbs51 lbs85 lbs128 lbs178 lbs
180 lbs30 lbs54 lbs89 lbs133 lbs184 lbs
190 lbs32 lbs57 lbs93 lbs138 lbs190 lbs
200 lbs34 lbs60 lbs97 lbs143 lbs196 lbs
210 lbs36 lbs63 lbs101 lbs148 lbs202 lbs
220 lbs39 lbs66 lbs105 lbs152 lbs207 lbs
230 lbs41 lbs69 lbs108 lbs157 lbs212 lbs
240 lbs43 lbs72 lbs112 lbs161 lbs217 lbs
250 lbs45 lbs75 lbs115 lbs166 lbs222 lbs
260 lbs47 lbs77 lbs119 lbs170 lbs227 lbs
270 lbs49 lbs80 lbs122 lbs174 lbs232 lbs
280 lbs51 lbs83 lbs125 lbs178 lbs236 lbs
290 lbs53 lbs85 lbs129 lbs181 lbs241 lbs
300 lbs55 lbs88 lbs132 lbs185 lbs245 lbs
310 lbs57 lbs90 lbs135 lbs189 lbs249 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs15 lbs25 lbs38 lbs56 lbs77 lbs
100 lbs16 lbs26 lbs41 lbs59 lbs80 lbs
110 lbs18 lbs28 lbs43 lbs62 lbs83 lbs
120 lbs19 lbs30 lbs45 lbs64 lbs87 lbs
130 lbs20 lbs31 lbs47 lbs67 lbs89 lbs
140 lbs21 lbs33 lbs49 lbs69 lbs92 lbs
150 lbs22 lbs34 lbs51 lbs71 lbs95 lbs
160 lbs23 lbs35 lbs52 lbs73 lbs97 lbs
170 lbs24 lbs37 lbs54 lbs75 lbs99 lbs
180 lbs25 lbs38 lbs56 lbs77 lbs102 lbs
190 lbs26 lbs39 lbs57 lbs79 lbs104 lbs
200 lbs27 lbs40 lbs59 lbs81 lbs106 lbs
210 lbs28 lbs42 lbs60 lbs83 lbs108 lbs
220 lbs28 lbs43 lbs62 lbs84 lbs110 lbs
230 lbs29 lbs44 lbs63 lbs86 lbs112 lbs
240 lbs30 lbs45 lbs64 lbs87 lbs113 lbs
250 lbs31 lbs46 lbs65 lbs89 lbs115 lbs
260 lbs32 lbs47 lbs67 lbs90 lbs117 lbs

Dumbbell Front Squat Standards by Age

Discover how Dumbbell Front Squat strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1523 lbs42 lbs72 lbs110 lbs155 lbs
2025 lbs48 lbs81 lbs125 lbs177 lbs
2525 lbs49 lbs83 lbs128 lbs181 lbs
3025 lbs49 lbs83 lbs128 lbs181 lbs
3525 lbs49 lbs83 lbs128 lbs181 lbs
4025 lbs49 lbs83 lbs128 lbs181 lbs
4524 lbs47 lbs79 lbs122 lbs172 lbs
5023 lbs44 lbs75 lbs115 lbs162 lbs
5522 lbs41 lbs70 lbs107 lbs150 lbs
6021 lbs38 lbs64 lbs98 lbs138 lbs
6519 lbs35 lbs59 lbs89 lbs125 lbs
7018 lbs32 lbs54 lbs81 lbs113 lbs
7517 lbs30 lbs49 lbs73 lbs102 lbs
8016 lbs27 lbs44 lbs66 lbs92 lbs
8515 lbs25 lbs40 lbs60 lbs83 lbs
9014 lbs23 lbs37 lbs55 lbs76 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1518 lbs29 lbs43 lbs60 lbs81 lbs
2020 lbs32 lbs48 lbs68 lbs91 lbs
2520 lbs32 lbs49 lbs70 lbs93 lbs
3020 lbs32 lbs49 lbs70 lbs93 lbs
3520 lbs32 lbs49 lbs70 lbs93 lbs
4020 lbs32 lbs49 lbs70 lbs93 lbs
4520 lbs31 lbs47 lbs66 lbs89 lbs
5019 lbs30 lbs44 lbs63 lbs84 lbs
5518 lbs28 lbs42 lbs59 lbs78 lbs
6017 lbs26 lbs39 lbs54 lbs72 lbs
6516 lbs24 lbs35 lbs50 lbs66 lbs
7015 lbs22 lbs33 lbs45 lbs60 lbs
7514 lbs21 lbs30 lbs41 lbs54 lbs
8014 lbs19 lbs27 lbs38 lbs49 lbs
8513 lbs18 lbs25 lbs34 lbs45 lbs
9012 lbs17 lbs24 lbs32 lbs41 lbs

Dumbbell Front Squat Overview

The Dumbbell Front Squat is a compound exercise that targets the lower body and core, enhancing strength, balance, and muscular endurance through a controlled squat movement with dumbbells held at shoulder height.

Muscles Worked

Equipment Needed

Dumbbells

How To Perform the Dumbbell Front Squat

  1. Stand with feet shoulder-width apart holding a dumbbell in each hand at shoulder height.
  2. Keep your chest up, back straight, and elbows pointing forward.
  3. Inhale and descend into a squat by bending your knees and hips, keeping weight on your heels.
  4. Lower until your thighs are parallel to the floor or as far as comfortable.
  5. Exhale and push through your heels to return to the starting position.
  6. Repeat for the desired number of repetitions, maintaining proper form.

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

Pro Tips for Dumbbell Front Squat

  • Maintain an upright torso to avoid leaning forward.
  • Engage your core throughout the movement for stability.
  • Keep your knees aligned with your toes to prevent knee strain.
  • Start with lighter weights to master the form before progressing.

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