Dumbbell High Pull Strength Standards for Men and Women
Discover how your Dumbbell High 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 High Pull Strength Level
Calculate Your Dumbbell High Pull Strength
Dumbbell High Pull Weight Standards
Compare your Dumbbell High Pull performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 27 lbs |
| Novice | 44 lbs |
| Intermediate | 68 lbs |
| Advanced | 99 lbs |
| Elite | 134 lbs |
Dumbbell High Pull Bodyweight Ratio Standards
See how your Dumbbell High Pull strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.10 |
| Novice | 0.20 |
| Intermediate | 0.35 |
| Advanced | 0.55 |
| Elite | 0.75 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.10 |
| Novice | 0.15 |
| Intermediate | 0.25 |
| Advanced | 0.35 |
| Elite | 0.50 |
Dumbbell High Pull Standards by Bodyweight
Find the Dumbbell High Pull strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 15 lbs | 27 lbs | 44 lbs | 67 lbs | 94 lbs |
| 120 lbs | 17 lbs | 30 lbs | 49 lbs | 72 lbs | 100 lbs |
| 130 lbs | 20 lbs | 33 lbs | 53 lbs | 78 lbs | 106 lbs |
| 140 lbs | 22 lbs | 36 lbs | 57 lbs | 82 lbs | 112 lbs |
| 150 lbs | 24 lbs | 39 lbs | 61 lbs | 87 lbs | 118 lbs |
| 160 lbs | 26 lbs | 42 lbs | 64 lbs | 92 lbs | 123 lbs |
| 170 lbs | 28 lbs | 45 lbs | 68 lbs | 96 lbs | 128 lbs |
| 180 lbs | 30 lbs | 48 lbs | 71 lbs | 100 lbs | 133 lbs |
| 190 lbs | 32 lbs | 51 lbs | 75 lbs | 105 lbs | 138 lbs |
| 200 lbs | 34 lbs | 53 lbs | 78 lbs | 109 lbs | 143 lbs |
| 210 lbs | 36 lbs | 56 lbs | 81 lbs | 112 lbs | 147 lbs |
| 220 lbs | 38 lbs | 58 lbs | 85 lbs | 116 lbs | 151 lbs |
| 230 lbs | 40 lbs | 61 lbs | 88 lbs | 120 lbs | 156 lbs |
| 240 lbs | 42 lbs | 63 lbs | 91 lbs | 123 lbs | 160 lbs |
| 250 lbs | 44 lbs | 66 lbs | 94 lbs | 127 lbs | 164 lbs |
| 260 lbs | 46 lbs | 68 lbs | 96 lbs | 130 lbs | 167 lbs |
| 270 lbs | 48 lbs | 70 lbs | 99 lbs | 133 lbs | 171 lbs |
| 280 lbs | 50 lbs | 73 lbs | 102 lbs | 137 lbs | 175 lbs |
| 290 lbs | 52 lbs | 75 lbs | 105 lbs | 140 lbs | 178 lbs |
| 300 lbs | 53 lbs | 77 lbs | 107 lbs | 143 lbs | 182 lbs |
| 310 lbs | 55 lbs | 79 lbs | 110 lbs | 146 lbs | 185 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 13 lbs | 20 lbs | 31 lbs | 44 lbs | 60 lbs |
| 100 lbs | 14 lbs | 22 lbs | 33 lbs | 47 lbs | 63 lbs |
| 110 lbs | 15 lbs | 23 lbs | 35 lbs | 49 lbs | 66 lbs |
| 120 lbs | 16 lbs | 25 lbs | 37 lbs | 52 lbs | 69 lbs |
| 130 lbs | 17 lbs | 26 lbs | 38 lbs | 54 lbs | 71 lbs |
| 140 lbs | 18 lbs | 27 lbs | 40 lbs | 56 lbs | 73 lbs |
| 150 lbs | 19 lbs | 29 lbs | 42 lbs | 58 lbs | 76 lbs |
| 160 lbs | 20 lbs | 30 lbs | 43 lbs | 59 lbs | 78 lbs |
| 170 lbs | 21 lbs | 31 lbs | 44 lbs | 61 lbs | 80 lbs |
| 180 lbs | 22 lbs | 32 lbs | 46 lbs | 63 lbs | 82 lbs |
| 190 lbs | 22 lbs | 33 lbs | 47 lbs | 64 lbs | 84 lbs |
| 200 lbs | 23 lbs | 34 lbs | 48 lbs | 66 lbs | 85 lbs |
| 210 lbs | 24 lbs | 35 lbs | 50 lbs | 67 lbs | 87 lbs |
| 220 lbs | 25 lbs | 36 lbs | 51 lbs | 69 lbs | 89 lbs |
| 230 lbs | 25 lbs | 37 lbs | 52 lbs | 70 lbs | 90 lbs |
| 240 lbs | 26 lbs | 38 lbs | 53 lbs | 71 lbs | 92 lbs |
| 250 lbs | 27 lbs | 39 lbs | 54 lbs | 73 lbs | 93 lbs |
| 260 lbs | 28 lbs | 40 lbs | 55 lbs | 74 lbs | 95 lbs |
Dumbbell High Pull Standards by Age
Discover how Dumbbell High Pull strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 24 lbs | 39 lbs | 59 lbs | 85 lbs | 115 lbs |
| 20 | 26 lbs | 43 lbs | 67 lbs | 97 lbs | 130 lbs |
| 25 | 27 lbs | 44 lbs | 68 lbs | 99 lbs | 134 lbs |
| 30 | 27 lbs | 44 lbs | 68 lbs | 99 lbs | 134 lbs |
| 35 | 27 lbs | 44 lbs | 68 lbs | 99 lbs | 134 lbs |
| 40 | 27 lbs | 44 lbs | 68 lbs | 99 lbs | 134 lbs |
| 45 | 26 lbs | 42 lbs | 65 lbs | 94 lbs | 127 lbs |
| 50 | 24 lbs | 40 lbs | 62 lbs | 89 lbs | 120 lbs |
| 55 | 23 lbs | 38 lbs | 58 lbs | 83 lbs | 111 lbs |
| 60 | 22 lbs | 35 lbs | 53 lbs | 76 lbs | 102 lbs |
| 65 | 20 lbs | 32 lbs | 49 lbs | 69 lbs | 93 lbs |
| 70 | 19 lbs | 30 lbs | 44 lbs | 63 lbs | 84 lbs |
| 75 | 18 lbs | 27 lbs | 40 lbs | 57 lbs | 76 lbs |
| 80 | 17 lbs | 25 lbs | 37 lbs | 52 lbs | 69 lbs |
| 85 | 16 lbs | 23 lbs | 34 lbs | 47 lbs | 62 lbs |
| 90 | 15 lbs | 22 lbs | 31 lbs | 43 lbs | 57 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 16 lbs | 24 lbs | 35 lbs | 49 lbs | 65 lbs |
| 20 | 17 lbs | 27 lbs | 39 lbs | 55 lbs | 74 lbs |
| 25 | 18 lbs | 27 lbs | 40 lbs | 57 lbs | 75 lbs |
| 30 | 18 lbs | 27 lbs | 40 lbs | 57 lbs | 75 lbs |
| 35 | 18 lbs | 27 lbs | 40 lbs | 57 lbs | 75 lbs |
| 40 | 18 lbs | 27 lbs | 40 lbs | 57 lbs | 75 lbs |
| 45 | 17 lbs | 26 lbs | 39 lbs | 54 lbs | 72 lbs |
| 50 | 17 lbs | 25 lbs | 37 lbs | 51 lbs | 68 lbs |
| 55 | 16 lbs | 24 lbs | 34 lbs | 48 lbs | 63 lbs |
| 60 | 15 lbs | 22 lbs | 32 lbs | 44 lbs | 58 lbs |
| 65 | 14 lbs | 21 lbs | 30 lbs | 41 lbs | 53 lbs |
| 70 | 14 lbs | 19 lbs | 27 lbs | 37 lbs | 49 lbs |
| 75 | 13 lbs | 18 lbs | 25 lbs | 34 lbs | 44 lbs |
| 80 | 12 lbs | 17 lbs | 23 lbs | 31 lbs | 40 lbs |
| 85 | 12 lbs | 16 lbs | 22 lbs | 29 lbs | 37 lbs |
| 90 | 11 lbs | 15 lbs | 20 lbs | 27 lbs | 34 lbs |
Dumbbell High Pull Overview
The Dumbbell High Pull is an explosive exercise targeting the shoulders, traps, and upper back, ideal for building strength and power.
Muscles Worked
Equipment Needed
Dumbbells
How To Perform the Dumbbell High Pull
- Start with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Let the dumbbells hang naturally in front of your thighs.
- Engage your core and keep your chest up.
- Explosively pull the dumbbells upward, leading with your elbows, until they reach chest height.
- Lower the dumbbells back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Want to perfect your form? Check out our detailed guide on Dumbbell High Pull for proper technique and tips.
Pro Tips for Dumbbell High Pull
- Keep your elbows higher than your wrists during the pull.
- Avoid using momentum from your legs.
- Focus on a controlled descent to maximize muscle engagement.
- Start with lighter weights to master the form before progressing.
Dumbbell High Pull Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Dumbbell High Pull?
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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