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Dumbbell Pullover strength standards

What is a good Dumbbell Pullover?

For a 180 lb male, an Intermediate Dumbbell Pullover is about 81 lb (0.45x bodyweight). Advanced starts around 115 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 81 lb Intermediate at 180 lb
Next tier 115 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Dumbbell Pullover

A solid (Intermediate) Dumbbell Pullover for a 180 lb male is about 81 lb (0.45x bodyweight). Use the calculator below to convert your own Dumbbell Pullover into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 115 lb (0.64x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Dumbbell Pullover demonstration
Estimated Standards

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

Equipment Dumbbell, Bench
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Compound

How Strong Is Your Dumbbell Pullover?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 81 lbs (0.45x bodyweight) on the Dumbbell Pullover ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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Reader Data Is Still Building

We do not have enough reader-submitted Dumbbell Pullover entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

81 lb Typical 1RM (Intermediate)
0.45x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Dumbbell Pullover?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your Dumbbell Pullover Good?

A quick read on what counts as a good Dumbbell Pullover at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Dumbbell Pullover is about 81 lb (0.45x bodyweight). Advanced lifters hit 115 lb (0.64x), and Elite is 152 lb (0.84x).

Women (140 lb): a good (Intermediate) Dumbbell Pullover is about 44 lb (0.31x bodyweight). Advanced lifters hit 65 lb (0.46x), and Elite is 89 lb (0.64x).

How Much Should You Be Able to Dumbbell Pullover?

Men: a 180 lb male should lift about 81 lb at an Intermediate level (a beginner target is around 32 lb).

Women: a 140 lb female should lift about 44 lb at an Intermediate level (a beginner target is around 14 lb).

By bodyweight (men): A 150 lb lifter lifts about 67 lb, and a 220 lb lifter lifts about 98 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 77 lb, while by age 50 the Intermediate standard is about 69 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect Dumbbell Pullover Strength?

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

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 progress with the one rep max calculator →
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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your Dumbbell Pullover Good for Your Weight?

Use this page to compare your Dumbbell Pullover against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" Dumbbell Pullover 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 Pullover 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.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
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.

Related Exercise Standards

Related Calculators

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