Dumbbell Lateral Raise Strength Standards for Men and Women

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

Calculate Your Dumbbell Lateral Raise Strength Level

Calculate Your Dumbbell Lateral Raise Strength

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Dumbbell Lateral Raise Weight Standards

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

LevelWeight
Beginner17 lbs
Novice27 lbs
Intermediate43 lbs
Advanced63 lbs
Elite88 lbs

Dumbbell Lateral Raise Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.20
Advanced0.30
Elite0.45
LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.15
Advanced0.20
Elite0.30

Dumbbell Lateral Raise Standards by Bodyweight

Find the Dumbbell Lateral Raise strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs12 lbs20 lbs32 lbs48 lbs68 lbs
120 lbs13 lbs21 lbs34 lbs51 lbs72 lbs
130 lbs14 lbs22 lbs36 lbs54 lbs75 lbs
140 lbs15 lbs24 lbs38 lbs56 lbs78 lbs
150 lbs16 lbs25 lbs40 lbs58 lbs81 lbs
160 lbs17 lbs26 lbs41 lbs61 lbs84 lbs
170 lbs17 lbs28 lbs43 lbs63 lbs86 lbs
180 lbs18 lbs29 lbs45 lbs65 lbs89 lbs
190 lbs19 lbs30 lbs46 lbs67 lbs91 lbs
200 lbs20 lbs31 lbs48 lbs69 lbs94 lbs
210 lbs21 lbs33 lbs50 lbs71 lbs96 lbs
220 lbs22 lbs34 lbs51 lbs73 lbs98 lbs
230 lbs22 lbs35 lbs53 lbs75 lbs100 lbs
240 lbs23 lbs36 lbs54 lbs76 lbs102 lbs
250 lbs24 lbs37 lbs55 lbs78 lbs104 lbs
260 lbs25 lbs38 lbs57 lbs80 lbs106 lbs
270 lbs25 lbs39 lbs58 lbs81 lbs108 lbs
280 lbs26 lbs40 lbs59 lbs83 lbs110 lbs
290 lbs27 lbs41 lbs61 lbs84 lbs112 lbs
300 lbs28 lbs42 lbs62 lbs86 lbs113 lbs
310 lbs28 lbs43 lbs63 lbs87 lbs115 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs13 lbs18 lbs25 lbs35 lbs46 lbs
100 lbs13 lbs18 lbs26 lbs36 lbs47 lbs
110 lbs14 lbs19 lbs27 lbs37 lbs49 lbs
120 lbs14 lbs20 lbs28 lbs38 lbs50 lbs
130 lbs14 lbs20 lbs28 lbs39 lbs51 lbs
140 lbs15 lbs21 lbs29 lbs40 lbs52 lbs
150 lbs15 lbs21 lbs30 lbs41 lbs53 lbs
160 lbs16 lbs22 lbs31 lbs41 lbs54 lbs
170 lbs16 lbs22 lbs31 lbs42 lbs55 lbs
180 lbs16 lbs23 lbs32 lbs43 lbs56 lbs
190 lbs17 lbs23 lbs32 lbs44 lbs57 lbs
200 lbs17 lbs24 lbs33 lbs44 lbs58 lbs
210 lbs17 lbs24 lbs33 lbs45 lbs58 lbs
220 lbs18 lbs25 lbs34 lbs46 lbs59 lbs
230 lbs18 lbs25 lbs35 lbs46 lbs60 lbs
240 lbs18 lbs25 lbs35 lbs47 lbs60 lbs
250 lbs18 lbs26 lbs35 lbs48 lbs61 lbs
260 lbs19 lbs26 lbs36 lbs48 lbs62 lbs

Dumbbell Lateral Raise Standards by Age

Discover how Dumbbell Lateral Raise strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1516 lbs25 lbs38 lbs55 lbs76 lbs
2017 lbs27 lbs42 lbs62 lbs86 lbs
2517 lbs27 lbs43 lbs63 lbs88 lbs
3017 lbs27 lbs43 lbs63 lbs88 lbs
3517 lbs27 lbs43 lbs63 lbs88 lbs
4017 lbs27 lbs43 lbs63 lbs88 lbs
4516 lbs26 lbs41 lbs61 lbs83 lbs
5016 lbs25 lbs39 lbs57 lbs79 lbs
5515 lbs24 lbs37 lbs54 lbs74 lbs
6015 lbs23 lbs35 lbs50 lbs68 lbs
6514 lbs21 lbs32 lbs46 lbs62 lbs
7014 lbs20 lbs30 lbs42 lbs57 lbs
7513 lbs19 lbs27 lbs39 lbs52 lbs
8013 lbs18 lbs26 lbs36 lbs47 lbs
8512 lbs17 lbs24 lbs33 lbs43 lbs
9012 lbs16 lbs22 lbs30 lbs40 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1514 lbs19 lbs26 lbs35 lbs46 lbs
2015 lbs20 lbs29 lbs39 lbs51 lbs
2515 lbs21 lbs29 lbs40 lbs53 lbs
3015 lbs21 lbs29 lbs40 lbs53 lbs
3515 lbs21 lbs29 lbs40 lbs53 lbs
4015 lbs21 lbs29 lbs40 lbs53 lbs
4514 lbs20 lbs28 lbs38 lbs50 lbs
5014 lbs19 lbs27 lbs37 lbs48 lbs
5514 lbs19 lbs26 lbs35 lbs45 lbs
6013 lbs18 lbs24 lbs32 lbs42 lbs
6513 lbs17 lbs23 lbs30 lbs39 lbs
7012 lbs16 lbs21 lbs28 lbs36 lbs
7512 lbs15 lbs20 lbs26 lbs33 lbs
8012 lbs15 lbs19 lbs24 lbs30 lbs
8511 lbs14 lbs18 lbs23 lbs28 lbs
9011 lbs14 lbs17 lbs21 lbs26 lbs

Dumbbell Lateral Raise Overview

The Dumbbell Lateral Raise is a shoulder exercise that targets the lateral deltoid muscles, enhancing shoulder width and overall upper body strength through the controlled lifting of dumbbells to the sides.

Muscles Worked

Equipment Needed

Dumbbells

How To Perform the Dumbbell Lateral Raise

  1. Start by standing with a dumbbell in each hand, arms at your sides, and palms facing inward.
  2. Keep your feet shoulder-width apart, knees slightly bent, and core engaged.
  3. Slowly raise the dumbbells to your sides until your arms are parallel to the ground, elbows slightly bent.
  4. Pause briefly at the top of the movement.
  5. Lower the dumbbells back to the starting position with control.
  6. Exhale as you lift the weights and inhale as you lower them.

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

Pro Tips for Dumbbell Lateral Raise

  • Avoid using momentum to lift the weights; focus on controlled movements.
  • Keep your shoulders down and away from your ears to avoid neck strain.
  • Maintain a slight bend in your elbows throughout the exercise to protect your joints.
  • Start with lighter weights to master the form before progressing to heavier ones.

Compare Other Exercises

Exercise Comparison

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