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Dumbbell Pullover Strength Standards

Quick Answer Dumbbell Pullover

A 180 lb male with an Intermediate-level Dumbbell Pullover of 81 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 115 lbs (0.64x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Dumbbell Pullover demonstration
Competition-Verified

How strong is your Dumbbell Pullover? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Equipment Dumbbell, Bench
Data Points 71 rows
Difficulty Intermediate
Type Compound

How Strong Is Your Dumbbell Pullover?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Dumbbell Pullover?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 12 26 46 72 103
120 14 30 51 79 111
130 17 34 57 85 119
140 20 38 62 92 126
150 23 41 67 98 133
160 26 45 71 104 140
170 29 49 76 109 146
180 32 53 81 115 152
190 34 56 85 120 159
200 37 60 89 125 164
210 40 63 94 130 170
220 42 67 98 135 176
230 45 70 102 139 181
240 48 73 106 144 186
250 50 76 109 148 191
260 53 79 113 153 196
270 55 82 117 157 201
280 58 85 120 161 205
290 60 88 124 165 210
300 63 91 127 169 214
310 65 94 130 173 219

How Does Age Affect Dumbbell Pullover Strength?

How Dumbbell Pullover standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 23 41 66 97 131
20 26 47 76 111 150
25 27 48 77 113 154
30 27 48 77 113 154
35 27 48 77 113 154
40 27 48 77 113 154
45 26 46 74 108 146
50 24 43 69 101 137
55 22 40 64 93 127
60 20 36 58 85 116
65 18 33 53 77 105
70 16 29 47 69 94
75 15 26 42 62 84
80 13 24 38 55 75
85 12 21 34 50 67
90 11 19 31 45 61

What Do Dumbbell Pullover Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning dumbbell stabilization and control on the Dumbbell Pullover, building the shoulder stability and pressing coordination needed to handle heavier loads safely.

Novice

Stronger than 20% of lifters. You can press with a consistent path and controlled tempo on the Dumbbell Pullover. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Stronger than 50% of lifters. Your Dumbbell Pullover technique is efficient under heavy loads. You use programmed variations, understand how to manage pressing fatigue, and can grind through the mid-range sticking point.

Advanced

Stronger than 80% of lifters. You have optimized your Dumbbell Pullover setup for maximal force production - arch, leg drive, and grip width are dialed in. You train with periodized intensity blocks and accessory work targeting weak points.

Elite

Stronger than 95% of lifters. Your Dumbbell Pullover is at a competitive standard. You have refined every aspect of the lift through years of structured peaking and can produce maximal force with technical precision.

How to Progress Your Dumbbell Pullover

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

Beginner → Novice Building Your Foundation
  • Train the Dumbbell Pullover 2-3x per week to build pressing strength and shoulder stability.
  • Use linear progression: add 2.5-5 lbs per session.
  • Practice controlled eccentrics (3-second lowering) to build tendon strength.
  • Keep working sets at RPE 6-7 to accumulate quality volume.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Add a pressing variation (close-grip, incline, or paused) for weak-point development.
  • Increase frequency to 2-3 sessions per week with varied rep ranges.
  • Program most sets at RPE 7-8 with one heavy session including RPE 9 work.
  • Build tricep and shoulder accessory volume to support the Dumbbell Pullover.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks with planned volume and intensity progression.
  • Use RPE 8-9 for competition-style sets, RPE 7 for volume backoffs.
  • Target your sticking point with specific accessory work (board press, pin press, bands).
  • Manage total weekly pressing volume (12-20 sets) across all push movements.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Peak with structured 8-12 week cycles targeting a competition or max attempt.
  • Refine your setup: arch, leg drive, grip width, and bar path for maximal efficiency.
  • Use the RPE chart for precise percentage work during peaking phases.
  • Test your Dumbbell Pullover under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform Dumbbell Pullover

  1. Lie flat on a bench with your feet firmly planted on the ground.
  2. Hold a dumbbell with both hands, extending your arms straight above your chest.
  3. 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.
  4. Pause briefly, then raise the dumbbell back to the starting position in a controlled manner.
  5. Repeat for the desired number of reps.
  6. Inhale as you lower the dumbbell and exhale as you raise it.

Read the complete Dumbbell Pullover guide on FitnessVolt →

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.

Where Do These Dumbbell Pullover Standards Come From?

These Dumbbell Pullover standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Dumbbell Pullover Good for Your Weight?

Strength standards help you objectively measure your Dumbbell Pullover performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Dumbbell Pullover 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Dumbbell Pullover depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Dumbbell Pullover within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE