Dumbbell Pullover Strength Standards for Men and Women
Discover how your Dumbbell Pullover performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Dumbbell Pullover Strength Level
Calculate Your Dumbbell Pullover Strength
Dumbbell Pullover Weight Standards
Compare your Dumbbell Pullover performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 32 lbs |
| Novice | 53 lbs |
| Intermediate | 82 lbs |
| Advanced | 118 lbs |
| Elite | 159 lbs |
Dumbbell Pullover Bodyweight Ratio Standards
See how your Dumbbell Pullover strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.15 |
| Novice | 0.30 |
| Intermediate | 0.45 |
| Advanced | 0.65 |
| Elite | 0.90 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.10 |
| Novice | 0.20 |
| Intermediate | 0.30 |
| Advanced | 0.45 |
| Elite | 0.65 |
Dumbbell Pullover Standards by Bodyweight
Find the Dumbbell Pullover strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 17 lbs | 31 lbs | 51 lbs | 77 lbs | 108 lbs |
| 120 lbs | 19 lbs | 35 lbs | 56 lbs | 84 lbs | 116 lbs |
| 130 lbs | 22 lbs | 39 lbs | 62 lbs | 90 lbs | 124 lbs |
| 140 lbs | 25 lbs | 43 lbs | 67 lbs | 97 lbs | 131 lbs |
| 150 lbs | 28 lbs | 46 lbs | 72 lbs | 103 lbs | 138 lbs |
| 160 lbs | 31 lbs | 50 lbs | 76 lbs | 109 lbs | 145 lbs |
| 170 lbs | 34 lbs | 54 lbs | 81 lbs | 114 lbs | 151 lbs |
| 180 lbs | 37 lbs | 58 lbs | 86 lbs | 120 lbs | 157 lbs |
| 190 lbs | 39 lbs | 61 lbs | 90 lbs | 125 lbs | 164 lbs |
| 200 lbs | 42 lbs | 65 lbs | 94 lbs | 130 lbs | 169 lbs |
| 210 lbs | 45 lbs | 68 lbs | 99 lbs | 135 lbs | 175 lbs |
| 220 lbs | 47 lbs | 72 lbs | 103 lbs | 140 lbs | 181 lbs |
| 230 lbs | 50 lbs | 75 lbs | 107 lbs | 144 lbs | 186 lbs |
| 240 lbs | 53 lbs | 78 lbs | 111 lbs | 149 lbs | 191 lbs |
| 250 lbs | 55 lbs | 81 lbs | 114 lbs | 153 lbs | 196 lbs |
| 260 lbs | 58 lbs | 84 lbs | 118 lbs | 158 lbs | 201 lbs |
| 270 lbs | 60 lbs | 87 lbs | 122 lbs | 162 lbs | 206 lbs |
| 280 lbs | 63 lbs | 90 lbs | 125 lbs | 166 lbs | 210 lbs |
| 290 lbs | 65 lbs | 93 lbs | 129 lbs | 170 lbs | 215 lbs |
| 300 lbs | 68 lbs | 96 lbs | 132 lbs | 174 lbs | 219 lbs |
| 310 lbs | 70 lbs | 99 lbs | 135 lbs | 178 lbs | 224 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 12 lbs | 22 lbs | 36 lbs | 54 lbs | 75 lbs |
| 100 lbs | 14 lbs | 24 lbs | 38 lbs | 57 lbs | 79 lbs |
| 110 lbs | 15 lbs | 26 lbs | 41 lbs | 61 lbs | 84 lbs |
| 120 lbs | 17 lbs | 28 lbs | 44 lbs | 64 lbs | 87 lbs |
| 130 lbs | 18 lbs | 30 lbs | 46 lbs | 67 lbs | 91 lbs |
| 140 lbs | 19 lbs | 32 lbs | 49 lbs | 70 lbs | 94 lbs |
| 150 lbs | 21 lbs | 33 lbs | 51 lbs | 73 lbs | 98 lbs |
| 160 lbs | 22 lbs | 35 lbs | 53 lbs | 76 lbs | 101 lbs |
| 170 lbs | 23 lbs | 37 lbs | 55 lbs | 78 lbs | 104 lbs |
| 180 lbs | 24 lbs | 39 lbs | 57 lbs | 81 lbs | 107 lbs |
| 190 lbs | 26 lbs | 40 lbs | 59 lbs | 83 lbs | 109 lbs |
| 200 lbs | 27 lbs | 42 lbs | 61 lbs | 85 lbs | 112 lbs |
| 210 lbs | 28 lbs | 43 lbs | 63 lbs | 87 lbs | 114 lbs |
| 220 lbs | 29 lbs | 44 lbs | 65 lbs | 89 lbs | 117 lbs |
| 230 lbs | 30 lbs | 46 lbs | 67 lbs | 91 lbs | 119 lbs |
| 240 lbs | 31 lbs | 47 lbs | 68 lbs | 93 lbs | 121 lbs |
| 250 lbs | 32 lbs | 49 lbs | 70 lbs | 95 lbs | 124 lbs |
| 260 lbs | 33 lbs | 50 lbs | 71 lbs | 97 lbs | 126 lbs |
Dumbbell Pullover Standards by Age
Discover how Dumbbell Pullover strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 28 lbs | 46 lbs | 71 lbs | 102 lbs | 136 lbs |
| 20 | 31 lbs | 52 lbs | 81 lbs | 116 lbs | 155 lbs |
| 25 | 32 lbs | 53 lbs | 82 lbs | 118 lbs | 159 lbs |
| 30 | 32 lbs | 53 lbs | 82 lbs | 118 lbs | 159 lbs |
| 35 | 32 lbs | 53 lbs | 82 lbs | 118 lbs | 159 lbs |
| 40 | 32 lbs | 53 lbs | 82 lbs | 118 lbs | 159 lbs |
| 45 | 31 lbs | 51 lbs | 79 lbs | 113 lbs | 151 lbs |
| 50 | 29 lbs | 48 lbs | 74 lbs | 106 lbs | 142 lbs |
| 55 | 27 lbs | 45 lbs | 69 lbs | 98 lbs | 132 lbs |
| 60 | 25 lbs | 41 lbs | 63 lbs | 90 lbs | 121 lbs |
| 65 | 23 lbs | 38 lbs | 58 lbs | 82 lbs | 110 lbs |
| 70 | 21 lbs | 34 lbs | 52 lbs | 74 lbs | 99 lbs |
| 75 | 20 lbs | 31 lbs | 47 lbs | 67 lbs | 89 lbs |
| 80 | 18 lbs | 29 lbs | 43 lbs | 60 lbs | 80 lbs |
| 85 | 17 lbs | 26 lbs | 39 lbs | 55 lbs | 72 lbs |
| 90 | 16 lbs | 24 lbs | 36 lbs | 50 lbs | 66 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 17 lbs | 28 lbs | 43 lbs | 62 lbs | 84 lbs |
| 20 | 18 lbs | 31 lbs | 48 lbs | 70 lbs | 95 lbs |
| 25 | 19 lbs | 31 lbs | 49 lbs | 72 lbs | 98 lbs |
| 30 | 19 lbs | 31 lbs | 49 lbs | 72 lbs | 98 lbs |
| 35 | 19 lbs | 31 lbs | 49 lbs | 72 lbs | 98 lbs |
| 40 | 19 lbs | 31 lbs | 49 lbs | 72 lbs | 98 lbs |
| 45 | 18 lbs | 30 lbs | 47 lbs | 68 lbs | 93 lbs |
| 50 | 17 lbs | 29 lbs | 45 lbs | 65 lbs | 87 lbs |
| 55 | 16 lbs | 27 lbs | 42 lbs | 60 lbs | 81 lbs |
| 60 | 15 lbs | 25 lbs | 38 lbs | 55 lbs | 75 lbs |
| 65 | 14 lbs | 23 lbs | 35 lbs | 50 lbs | 68 lbs |
| 70 | 13 lbs | 21 lbs | 32 lbs | 46 lbs | 61 lbs |
| 75 | 12 lbs | 19 lbs | 29 lbs | 41 lbs | 55 lbs |
| 80 | 12 lbs | 18 lbs | 27 lbs | 38 lbs | 50 lbs |
| 85 | 11 lbs | 17 lbs | 24 lbs | 34 lbs | 45 lbs |
| 90 | 10 lbs | 15 lbs | 22 lbs | 31 lbs | 41 lbs |
Dumbbell Pullover Overview
The Dumbbell Pullover is a versatile exercise that targets the chest, lats, and triceps, helping to enhance upper body strength and flexibility.
Muscles Worked
Equipment Needed
Dumbbell, Bench
How To Perform the Dumbbell Pullover
- Lie flat on a bench with your feet firmly planted on the ground.
- Hold a dumbbell with both hands, extending your arms straight above your chest.
- Keeping a slight bend in your elbows, slowly lower the dumbbell in an arc behind your head until you feel a stretch in your chest and lats.
- Pause briefly, then raise the dumbbell back to the starting position in a controlled manner.
- Repeat for the desired number of reps.
- Inhale as you lower the dumbbell and exhale as you raise it.
Want to perfect your form? Check out our detailed guide on Dumbbell Pullover for proper technique and tips.
Pro Tips for Dumbbell Pullover
- Keep your core engaged to maintain stability.
- Avoid hyperextending your lower back.
- Use a weight that allows for controlled movement throughout the exercise.
- Focus on the stretch and contraction of the targeted muscles.
Dumbbell Pullover Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Dumbbell Pullover?
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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