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Dumbbell Lateral Raise strength standards

What is a good Dumbbell Lateral Raise?

The Intermediate Dumbbell Lateral Raise standard is about 36 lb (0.2x bodyweight) for a 180 lb man and 20 lb for a 140 lb woman. Advanced starts around 56 lb for men and 31 lb for women. Enter your bodyweight below for your exact standard. These are estimates from the FitnessVolt standards model, not averages of what people lift in the gym.

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Dumbbell Lateral Raise 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 3 11 23 39 59
120 4 12 25 42 63
130 5 13 27 45 66
140 6 15 29 47 69
150 7 16 31 49 72
160 8 17 32 52 75
170 8 19 34 54 77
180 9 20 36 56 80
190 10 21 37 58 82
200 11 22 39 60 85
210 12 24 41 62 87
220 13 25 42 64 89
230 13 26 44 66 91
240 14 27 45 67 93
250 15 28 46 69 95
260 16 29 48 71 97
270 16 30 49 72 99
280 17 31 50 74 101
290 18 32 52 75 103
300 19 33 53 77 104
310 19 34 54 78 106

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

Dumbbell Lateral Raise Standards by Age

How the Dumbbell Lateral Raise 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 7 16 29 46 67
20 8 18 33 53 77
25 8 18 34 54 79
30 8 18 34 54 79
35 8 18 34 54 79
40 8 18 34 54 79
45 7 17 32 52 74
50 7 16 30 48 70
55 6 15 28 45 65
60 6 14 26 41 59
65 5 12 23 37 53
70 5 11 21 33 48
75 4 10 18 30 43
80 4 9 17 27 38
85 3 8 15 24 34
90 3 7 13 21 31

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

Check Your Dumbbell Lateral Raise 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 36 lbs (0.2x bodyweight) on the Dumbbell Lateral Raise 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 Lateral Raise Strength Levels Mean

Beginner

You are learning dumbbell stabilization and control on the Dumbbell Lateral Raise, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

You can perform the Dumbbell Lateral Raise with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Your Dumbbell Lateral Raise is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

You have built significant strength on the Dumbbell Lateral Raise through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Your Dumbbell Lateral Raise strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Dumbbell Lateral Raise

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

Beginner → Novice Building Your Foundation
  • Train the Dumbbell Lateral Raise 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Dumbbell Lateral Raise.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Dumbbell Lateral Raise plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Dumbbell Lateral Raise strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Dumbbell Lateral Raise

Dumbbell Lateral Raise demonstration
Primary Muscles Trapezius, Anterior Deltoid, Lateral Deltoid, Supraspinatus
Equipment Dumbbells
Difficulty Beginner
Type Isolation
  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.

Tips

  • 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.

Read the complete Dumbbell Lateral Raise guide on FitnessVolt →

Where Do These Dumbbell Lateral Raise Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Dumbbell Lateral Raise table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Dumbbell Lateral Raise 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 Lateral Raise 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 Lateral Raise 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 Lateral Raise 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.