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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

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Dumbbell Pullover Weight Standards

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

LevelWeight
Beginner32 lbs
Novice53 lbs
Intermediate82 lbs
Advanced118 lbs
Elite159 lbs

Dumbbell Pullover Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.15
Novice0.30
Intermediate0.45
Advanced0.65
Elite0.90
LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.30
Advanced0.45
Elite0.65

Dumbbell Pullover Standards by Bodyweight

Find the Dumbbell Pullover strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs17 lbs31 lbs51 lbs77 lbs108 lbs
120 lbs19 lbs35 lbs56 lbs84 lbs116 lbs
130 lbs22 lbs39 lbs62 lbs90 lbs124 lbs
140 lbs25 lbs43 lbs67 lbs97 lbs131 lbs
150 lbs28 lbs46 lbs72 lbs103 lbs138 lbs
160 lbs31 lbs50 lbs76 lbs109 lbs145 lbs
170 lbs34 lbs54 lbs81 lbs114 lbs151 lbs
180 lbs37 lbs58 lbs86 lbs120 lbs157 lbs
190 lbs39 lbs61 lbs90 lbs125 lbs164 lbs
200 lbs42 lbs65 lbs94 lbs130 lbs169 lbs
210 lbs45 lbs68 lbs99 lbs135 lbs175 lbs
220 lbs47 lbs72 lbs103 lbs140 lbs181 lbs
230 lbs50 lbs75 lbs107 lbs144 lbs186 lbs
240 lbs53 lbs78 lbs111 lbs149 lbs191 lbs
250 lbs55 lbs81 lbs114 lbs153 lbs196 lbs
260 lbs58 lbs84 lbs118 lbs158 lbs201 lbs
270 lbs60 lbs87 lbs122 lbs162 lbs206 lbs
280 lbs63 lbs90 lbs125 lbs166 lbs210 lbs
290 lbs65 lbs93 lbs129 lbs170 lbs215 lbs
300 lbs68 lbs96 lbs132 lbs174 lbs219 lbs
310 lbs70 lbs99 lbs135 lbs178 lbs224 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs12 lbs22 lbs36 lbs54 lbs75 lbs
100 lbs14 lbs24 lbs38 lbs57 lbs79 lbs
110 lbs15 lbs26 lbs41 lbs61 lbs84 lbs
120 lbs17 lbs28 lbs44 lbs64 lbs87 lbs
130 lbs18 lbs30 lbs46 lbs67 lbs91 lbs
140 lbs19 lbs32 lbs49 lbs70 lbs94 lbs
150 lbs21 lbs33 lbs51 lbs73 lbs98 lbs
160 lbs22 lbs35 lbs53 lbs76 lbs101 lbs
170 lbs23 lbs37 lbs55 lbs78 lbs104 lbs
180 lbs24 lbs39 lbs57 lbs81 lbs107 lbs
190 lbs26 lbs40 lbs59 lbs83 lbs109 lbs
200 lbs27 lbs42 lbs61 lbs85 lbs112 lbs
210 lbs28 lbs43 lbs63 lbs87 lbs114 lbs
220 lbs29 lbs44 lbs65 lbs89 lbs117 lbs
230 lbs30 lbs46 lbs67 lbs91 lbs119 lbs
240 lbs31 lbs47 lbs68 lbs93 lbs121 lbs
250 lbs32 lbs49 lbs70 lbs95 lbs124 lbs
260 lbs33 lbs50 lbs71 lbs97 lbs126 lbs

Dumbbell Pullover Standards by Age

Discover how Dumbbell Pullover strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1528 lbs46 lbs71 lbs102 lbs136 lbs
2031 lbs52 lbs81 lbs116 lbs155 lbs
2532 lbs53 lbs82 lbs118 lbs159 lbs
3032 lbs53 lbs82 lbs118 lbs159 lbs
3532 lbs53 lbs82 lbs118 lbs159 lbs
4032 lbs53 lbs82 lbs118 lbs159 lbs
4531 lbs51 lbs79 lbs113 lbs151 lbs
5029 lbs48 lbs74 lbs106 lbs142 lbs
5527 lbs45 lbs69 lbs98 lbs132 lbs
6025 lbs41 lbs63 lbs90 lbs121 lbs
6523 lbs38 lbs58 lbs82 lbs110 lbs
7021 lbs34 lbs52 lbs74 lbs99 lbs
7520 lbs31 lbs47 lbs67 lbs89 lbs
8018 lbs29 lbs43 lbs60 lbs80 lbs
8517 lbs26 lbs39 lbs55 lbs72 lbs
9016 lbs24 lbs36 lbs50 lbs66 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1517 lbs28 lbs43 lbs62 lbs84 lbs
2018 lbs31 lbs48 lbs70 lbs95 lbs
2519 lbs31 lbs49 lbs72 lbs98 lbs
3019 lbs31 lbs49 lbs72 lbs98 lbs
3519 lbs31 lbs49 lbs72 lbs98 lbs
4019 lbs31 lbs49 lbs72 lbs98 lbs
4518 lbs30 lbs47 lbs68 lbs93 lbs
5017 lbs29 lbs45 lbs65 lbs87 lbs
5516 lbs27 lbs42 lbs60 lbs81 lbs
6015 lbs25 lbs38 lbs55 lbs75 lbs
6514 lbs23 lbs35 lbs50 lbs68 lbs
7013 lbs21 lbs32 lbs46 lbs61 lbs
7512 lbs19 lbs29 lbs41 lbs55 lbs
8012 lbs18 lbs27 lbs38 lbs50 lbs
8511 lbs17 lbs24 lbs34 lbs45 lbs
9010 lbs15 lbs22 lbs31 lbs41 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

  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.

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.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Dumbbell Pullover?

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