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.

Beginner27 lbs
Novice44 lbs
Intermediate68 lbs
Advanced99 lbs
Elite134 lbs

Dumbbell High Pull Bodyweight Ratio Standards

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

LevelBodyweight Ratio
LevelBodyweight Ratio

Dumbbell High Pull Standards by Bodyweight

Find the Dumbbell High Pull strength standards for your specific body weight.
110 lbs15 lbs27 lbs44 lbs67 lbs94 lbs
120 lbs17 lbs30 lbs49 lbs72 lbs100 lbs
130 lbs20 lbs33 lbs53 lbs78 lbs106 lbs
140 lbs22 lbs36 lbs57 lbs82 lbs112 lbs
150 lbs24 lbs39 lbs61 lbs87 lbs118 lbs
160 lbs26 lbs42 lbs64 lbs92 lbs123 lbs
170 lbs28 lbs45 lbs68 lbs96 lbs128 lbs
180 lbs30 lbs48 lbs71 lbs100 lbs133 lbs
190 lbs32 lbs51 lbs75 lbs105 lbs138 lbs
200 lbs34 lbs53 lbs78 lbs109 lbs143 lbs
210 lbs36 lbs56 lbs81 lbs112 lbs147 lbs
220 lbs38 lbs58 lbs85 lbs116 lbs151 lbs
230 lbs40 lbs61 lbs88 lbs120 lbs156 lbs
240 lbs42 lbs63 lbs91 lbs123 lbs160 lbs
250 lbs44 lbs66 lbs94 lbs127 lbs164 lbs
260 lbs46 lbs68 lbs96 lbs130 lbs167 lbs
270 lbs48 lbs70 lbs99 lbs133 lbs171 lbs
280 lbs50 lbs73 lbs102 lbs137 lbs175 lbs
290 lbs52 lbs75 lbs105 lbs140 lbs178 lbs
300 lbs53 lbs77 lbs107 lbs143 lbs182 lbs
310 lbs55 lbs79 lbs110 lbs146 lbs185 lbs
90 lbs13 lbs20 lbs31 lbs44 lbs60 lbs
100 lbs14 lbs22 lbs33 lbs47 lbs63 lbs
110 lbs15 lbs23 lbs35 lbs49 lbs66 lbs
120 lbs16 lbs25 lbs37 lbs52 lbs69 lbs
130 lbs17 lbs26 lbs38 lbs54 lbs71 lbs
140 lbs18 lbs27 lbs40 lbs56 lbs73 lbs
150 lbs19 lbs29 lbs42 lbs58 lbs76 lbs
160 lbs20 lbs30 lbs43 lbs59 lbs78 lbs
170 lbs21 lbs31 lbs44 lbs61 lbs80 lbs
180 lbs22 lbs32 lbs46 lbs63 lbs82 lbs
190 lbs22 lbs33 lbs47 lbs64 lbs84 lbs
200 lbs23 lbs34 lbs48 lbs66 lbs85 lbs
210 lbs24 lbs35 lbs50 lbs67 lbs87 lbs
220 lbs25 lbs36 lbs51 lbs69 lbs89 lbs
230 lbs25 lbs37 lbs52 lbs70 lbs90 lbs
240 lbs26 lbs38 lbs53 lbs71 lbs92 lbs
250 lbs27 lbs39 lbs54 lbs73 lbs93 lbs
260 lbs28 lbs40 lbs55 lbs74 lbs95 lbs

Dumbbell High Pull Standards by Age

Discover how Dumbbell High Pull strength standards vary across different age groups.
1524 lbs39 lbs59 lbs85 lbs115 lbs
2026 lbs43 lbs67 lbs97 lbs130 lbs
2527 lbs44 lbs68 lbs99 lbs134 lbs
3027 lbs44 lbs68 lbs99 lbs134 lbs
3527 lbs44 lbs68 lbs99 lbs134 lbs
4027 lbs44 lbs68 lbs99 lbs134 lbs
4526 lbs42 lbs65 lbs94 lbs127 lbs
5024 lbs40 lbs62 lbs89 lbs120 lbs
5523 lbs38 lbs58 lbs83 lbs111 lbs
6022 lbs35 lbs53 lbs76 lbs102 lbs
6520 lbs32 lbs49 lbs69 lbs93 lbs
7019 lbs30 lbs44 lbs63 lbs84 lbs
7518 lbs27 lbs40 lbs57 lbs76 lbs
8017 lbs25 lbs37 lbs52 lbs69 lbs
8516 lbs23 lbs34 lbs47 lbs62 lbs
9015 lbs22 lbs31 lbs43 lbs57 lbs
1516 lbs24 lbs35 lbs49 lbs65 lbs
2017 lbs27 lbs39 lbs55 lbs74 lbs
2518 lbs27 lbs40 lbs57 lbs75 lbs
3018 lbs27 lbs40 lbs57 lbs75 lbs
3518 lbs27 lbs40 lbs57 lbs75 lbs
4018 lbs27 lbs40 lbs57 lbs75 lbs
4517 lbs26 lbs39 lbs54 lbs72 lbs
5017 lbs25 lbs37 lbs51 lbs68 lbs
5516 lbs24 lbs34 lbs48 lbs63 lbs
6015 lbs22 lbs32 lbs44 lbs58 lbs
6514 lbs21 lbs30 lbs41 lbs53 lbs
7014 lbs19 lbs27 lbs37 lbs49 lbs
7513 lbs18 lbs25 lbs34 lbs44 lbs
8012 lbs17 lbs23 lbs31 lbs40 lbs
8512 lbs16 lbs22 lbs29 lbs37 lbs
9011 lbs15 lbs20 lbs27 lbs34 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


How To Perform the Dumbbell High Pull

  1. Start with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
  2. Let the dumbbells hang naturally in front of your thighs.
  3. Engage your core and keep your chest up.
  4. Explosively pull the dumbbells upward, leading with your elbows, until they reach chest height.
  5. Lower the dumbbells back to the starting position in a controlled manner.
  6. 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



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